How to Stay Hydrated (Drink Water)? 6 Steps to Follow

Last updated on July 16th, 2023 at 03:42 pm

10 minutes read.    

There are many reasons you should drink enough water daily. Because water is vital to your entire health.

You need enough water to stay hydrated. Although there are other hydrating liquids that could help to keep your body hydrated of all, your body needs plain clean water more than it needs every other hydrating liquid.

Science made us understand that our body is made up of 60 percent of water.

 This implies that every cell, tissue, organ, and system in our body can’t do without water, and you’re the one to supply your body the liquid it needs to function via consistent intake of water.

If you’re dehydrated automatically your body system will be struggling to perform its work properly and sometimes it could lead to severe life-threatening illness.

In this article am going to teach you the simplest formula to stay hydrated including the danger you expose your body to if you’re not taking enough water.

Feel free to skim ahead if any of the topics interest you most.

• How to Stay Hydrated
• Importance and Benefits of Drinking Enough Water
• How many Bottles of Water do You need in a Day?
• How do I know am Drinking Enough Water?
• Dehydration Risk and Side Effects
• Conclusion

How to Stay Hydrated

Step one

Drink Enough Water

Staying hydrated all start with water. Your No. 1 goal should be to start drinking half of your body weight in ounces of water. This should include other hydrating fluids like tea, milk, and pap.

You really need to pay attention to the amount of water you take daily. The number of fluids that leave your body every day should be equal to the amount of water your daily intake to help keep your body fresh and healthier

For instance, if you’re exercising or outside on a hot day, you’ll lose far more fluids than when you’re sitting at home or at work. Therefore you need to replace the fluids immediately via intake of clean water.

Have you noticed that even when you’re working in an office or cubicle with AC or no AC you still feel thirsty? Why? Because your brain is at work, energy is being consumed in the process.

To help your brain to concentrate and stay smart you need to be sipping water at least every 30 minutes to an hour whenever possible.

Urinating is also a natural detoxifier. It helps your body to get rid of unwanted fluids that need to be replenished, which is why you need to keep taking water throughout the day.

Step Two

Eat More Fruits and Vegetables

The second step to help your body get enough water is by eating more fruits and vegetables.

Fruits and vegetables are made up of plenty of water and fiber which help to add more vitamins and natural minerals to your body.

 Although if you have a gastrointestinal issue like an ulcer, not all fruits will be good for your health, so in such case talk to your doctor to recommend the right fruits for you.

A study published in the American Journal of Clinical Nutrition checked the contribution fruits and vegetables had on hydration in children.

 The researchers closely studied the dietary records and urine samples of 442 schoolchildren and found that regular intake of fruits and vegetables relatively improved the hydration status of participants.

 Let me give you some examples of the most hydrating fruits and vegetables you can enjoy.

These include;

Celery, Watermelon, Cucumber, Kiwi, Bell peppers, Citrus fruit, Carrots, Cashews, sugar can, Pineapple, Iceberg lettuce, Radish, Oranges, Tomatoes, Mangoes, Apples, Cauliflower, Spinach, Berries, Okra, Broccoli, Zucchini, Avocado, Grapes and other green vegetables.

Step Three

Balance Your Electrolytes

Fruits and vegetables help combat electrolyte imbalance. The fruits and vegetables I mentioned above supply you with electrolytes such as magnesium, calcium, potassium, and sodium.

You get high-quality electrolytes to help your body stay hydrated by consuming those fruits whether natural or organic.

Human Performance Laboratory, the University of Montana, Missoula in 2008, compared the effects of a water + electrolyte solution versus plain water on changes in drinking behaviors, hydration status, and body temperatures during wildfire suppression.

The researchers found that the addition of an electrolyte mixture to plain water decreased the overall fluid consumption of the water + electrolyte group by 220 ml.

They, therefore, concluded that supplementing water with electrolytes can reduce the amount of fluid necessary to consume and transport during extended activity.

This can minimize carrying excessive weight, possibly reducing fatigue during extended exercise.

Step Four

Consume Sea Salt

 Sea salt is a type of salt produced from the evaporation of current seawater.

These include table salt and all types of salt originate from a sea, ocean, or a salty body of water. Sea salt and table salt contain equal amounts of nutritional content the only difference is the processing method.

Sea salt helps balance your water and potassium levels due to its sodium content thereby keeping your body in an alkaline state. Researchers have also shown that sodium and potassium enhance hydration.

Step Five

Do Exercise

You may be surprised if I tell you that any form of exercise including workouts can improve your body’s hydration.

But one older research supported this saying “dynamics of fluids shifts during long-term exercise are altered by hydration state”

And when you’re taking enough water and combining it with normal exercise and a balanced diet, it keeps your skin fresher and mentally smart.

Step Six

Avoid Dehydrating Beverages (alcohol and sugary drinks)

Alcoholic beverages such as beer, wine, and liquor increase urine output and could cause dehydration if consumed in large amounts.

 Caffeinated energy drinks may also contain ingredients that increase urine production and contribute to dehydration.

Drinking alcohol causes you to lose a lot of water and creates electrolyte imbalances.

Sugar-filled drinks and alcohol can cause inflammation and other nasty side effects.

Importance and Benefits of Drinking Enough Water

There are countless reasons you should supply your body water whether it calls for it or not. Just have a sip.

Have you ever noticed that two to three hours after a meal you will feel like you’re hungry, but if you just take one cup of water, you will feel full and satisfied again? Why?

What your body needs at that moment is more water to continue digestion, not more food or soft drinks.

 Taking enough plain water, especially first thing in the morning on an empty stomach helps your body to flush out unwanted fluid via urine. Such fluid if allow to accumulate could cause minor illnesses like headaches and fever.

 A study conducted in Japan in 2020 found that increasing daily water intake could provide several health benefits, including lowering blood pressure, dilating blood waste material, and protecting kidney function.

Here are some of the reasons you should stay hydrated always.

• electrolyte balance
• temperature regulation
• blood pressure normalization
• stabilization of heartbeat
• nutrition and oxygen transportation
• waste and bacteria removal/detoxification
• digestive processes
• muscle repair
• joint cushioning

The above benefits are just to mention there’re countless.

How many Bottles of Water do You Need in a Day?

Scientists from the US and  Canada published a study in The National Academies of Sciences in 2004, stating that 2.7 liters (95oz) for women and 3.7 liters (130oz) of water for men per day are about right.

That would be about 5-6 bottles of water for women and 7-8 bottles for men.

Children between 1 to 3 years need approximately 4 cups of water. 4 to 8 years about 40 ounces per day ie 5 cups of water.

9 to 13 years about 56 to 64 ounces i.e 7 to 8 cups, 14 to 18 years about 64 to 88 ounces i.e 8 to 11 cups. Pregnant women 80 ounces or 10 cups and breastfeeding women 104 ounces or 13 cups.

But remember this volume of water includes other liquids you take in a day such as beverages, tea, milk, coffee, fruits, and vegetables.

 However, there are some factors that could determine how much water you should take in a day. These include; physical activity, your environment, illness as well age.

For instance, if you’re living in a hot zone you will need more water intake per day than a person living in a cold zone. If you engage in excessive physical activities your body will demand more water.

Very important to note. As you get older, your kidneys may no longer work as effectively, leading to a fluid imbalance in your body.

 Since your body has less water composition as you age, you become dehydrated much quicker than when you were younger.

This is because your sensation of thirst decreases with age, as does the amount of water in our bodies, which makes older people more at risk for dehydration.

In a study published in the Journal of Physiology in 2020, searchers urge older adults to drink water even when they aren’t thirsty and to limit beverages such as soda, coffee, and alcohol, which can cause dehydration.

How do I know am Drinking Enough Water?

One of the easiest ways to find out if you’re drinking enough water is to look at the color of your urine after using the bathroom.

What’s the color of your urine?

Look at the above urine picture if your urine is very good (clear) it means you’re taking enough water. If it’s good (pale yellow) it means your intake of water is moderate but you need to add up. If it’s fair you really need water. The rest of the urine color can explain, right?

Dehydration Risk and Side Effects

What is Dehydration?

Dehydration occurs when your body loses more fluid than you take in.

 When the normal water content of your body is reduced, it upsets the balance of minerals (salts and sugar) in your body, which affects the way it functions. Water makes up over two-thirds of the healthy human body.

Here are some factors that could put you at risk of dehydration;

• If you’re over the age of 65.
• Persons  with certain medical conditions (such as obesity, diabetes, and heart disease)
• If you’re on certain medications (such as diuretics, thyroid medication, and NSAIDs)
• If you’re exposed to prolonged heat
• Athletes.

Now let’s look at different symptoms of mild to moderate dehydration and how you can get better if it arises

• Thirst sensation
• Dry or sticky mouth
• Decreased urine output
• Dark yellow urine
• Dry, cool skin
• Headache
• Muscle cramps

Mild to moderate dehydration is most often caused by excessive sweating, fever, diarrhea, vomiting, or lack of fluids. This can often be corrected by gradually increasing your intake of water or another healthy drink that’s high in electrolytes.

Signs of severe dehydration include:

• Absence of urine
• Very dry skin
• Dizziness
• Rapid heartbeat
• Rapid breathing
• Sunken eyes
• Sleepiness or lack of energy
• Confusion or irritability
• Fainting

If you’re experiencing one or more symptoms of severe dehydration and are unable to stay hydrated on your own, contact your medical professional to help you out.

Wow! Are you excited to learn a whole lot about hydration and dehydration today?

If yes. I appreciate your time.

Conclusion

To stay hydrated, it’s important to avoid sugary drinks (and foods), alcohol, and caffeine. These dehydrating drinks increase urination and electrolyte loss. If you feel your body is lacking sugar try eating natural sugary fruits or honey consecutively for up to a week to keep your body’s sugar level in a moderate state instead of drinking sugary beverages.

The best way to achieve your daily hydration goal is to buy a water bottle that can keep your water moderately cold throughout the day.

When going out have it with you filled with water. This enables you to have a sip of water whenever possible to keep your mouth fresh and your skin glowing.

Also, get a water bottle for your kids to help them achieve their daily hydration.

Pay close attention to your little baby to understand their signs of thirst and provide water with a feeding bottle to enable the baby to drink enough.

Don’t wait until you get very thirsty before you drink water. Just try having a sip of water whenever possible.  Take fruits, milk, and vegetables whenever possible.

However, all fruits may not be good for you, especially if you have any health issues.

Please if you have any health condition that may prevent you from taking certain fruit seek advice from your health care to recommend the right fruits for you.

I hope you get the value worth your time, I appreciate the time you spend with me. Leave a comment below if you find this article helpful and don’t forget to drop your question, opinion, or criticism if any. Cheers!

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