The top Tips For Staying Hydrated can be beneficial even if you’ve fallen out of good hydration habits in the past or were never big water drinkers, to begin with.
Keeping your body hydrated on a daily basis is essential for optimal health. Water intake increases in hot environments, during strenuous exercise, and when sick with a fever, diarrhoea, or vomiting.
It’s easy to forget to take those sips of water until you start to feel bad, or to go about your day without giving any thought to how much water you’ve had to drink. In the sweltering summer months, water is even more important for keeping your body functioning properly and healthy.
Do You Need a Lot of Water?
Medical professionals disagree on whether or not there is an ideal daily water consumption amount. How much water you need to drink every day is individual and subject to your body weight, health status, medications, and other factors. Some antidepressants and non-steroidal anti-inflammatory drugs (NSAIDs) cause water retention, as do conditions like thyroid disease or kidney, liver, or heart problems.
Although there are general recommendations for both women and men, there is no standard for how much plain water adults and children should drink daily. As a general rule of thumb, women should aim for about 2.7 litres of water per day, and men should aim for about 3.7 litres. Another method is to take your weight in pounds and divide it by 2, then drink that many ounces of water daily. Whatever the case may be, water consumption ought to be automatic, not an afterthought.
Recognize the Warning Signs of Dehydration
If you are dehydrated, your body will usually let you know. If you notice any of the following symptoms of dehydration, it’s time to drink some water.
1) Urine is Dark Yellow
Pay attention to the shade of your pee if you’re not sure whether or not you’re getting enough fluids. If your urine is a dark yellow colour, you may not be getting enough fluids and could be dehydrated. The goal is to drink enough water to have a strong urge to urinate every two to four hours and a pale urine colour. Less frequent urination than usual is another indication that you need to drink more water.
Using this hydration status chart, you can determine how well-hydrated you are based on the colour of your urine.
2) Thirst
If you’re thirsty, it’s probably a good indicator that you need to up your water intake. Most people can maintain their water intake simply by drinking to satisfy their thirst. Not all cases are like this. Because of this age-related decline in thirst perception, elderly people may be dehydrated without realising it. Additionally, when exercising or working in hot conditions, you may need to drink more than is necessary to satisfy your thirst.
3) Headache
Dehydration can cause headaches ranging from mild to migraine intensity. The brain can pull away from the skull and contract slightly when a person is dehydrated. Because of this, you’re experiencing pain, which is manifesting itself as a headache. After drinking enough water, your brain returns to its normal size and the pain of a headache disappears.
4) Fatigue
Fatigue and poor exercise performance have both been linked to being dehydrated. Dehydration can sap your energy even if you aren’t exerting yourself. Mild dehydration has also been linked to lethargy and drowsiness when performing routine tasks.
5) Spasms in the muscle
Muscles can cramp or spasm as a result of fluid and sodium loss through sweat. Drink plenty of fluids to avoid cramping. While the sodium you consume from your food is usually sufficient, a sports drink may be beneficial if you plan on being physically active during a hot day.
6) Having a low blood pressure
Dehydration can lower blood pressure, making you feel faint or lightheaded. Blood volume decreases due to dehydration, resulting in reduced pressure along artery walls. A drop in blood pressure may result from this.
7) The Skin Changes
A lack of hydration can lead to malfunctioning skin cells. Skin turgor refers to the skin’s elastic capacity to stretch and contract back to its normal form. Skin loses its turgor, or elasticity, as a result of dehydration. After being pinched, skin that is adequately hydrated should immediately return to its original form. A lack of transpiration indicates a need for additional hydration. In this case, a Hydrating Facial is the best course of action for restoring your skin’s natural moisture balance.
Top 6 Tips For Staying Hydrated
You can stay more hydrated while working by implementing these strategies:
1) Water Bottle: One of the Best Tips For Staying Hydrated
Pick out a nice water bottle you’ll actually use. The simple act of reaching for a drink can be transformed into a moment of pleasure and a mental pick-me-up with the addition of a stylish bottle. Keeping a refillable water bottle on hand can encourage you to drink more water regularly. When the bottle is empty, fill it back up. Set a few alerts on your phone to remind you to go to the water fountain and fill up your bottle.
2) Stay Away From Other Drinks
Caffeine has a dehydrating effect, which you may not know about. Drinking a bottle of soda may seem like a good idea because it contains water, but the caffeine, sugar, and other ingredients in soda actually cause dehydration. Caffeine can actually increase your need to urinate because of its diuretic properties. Water should be used instead of soda and coffee. Cutting out the empty calories may help you lose weight and improve your hydration levels.
3) Spruce It Up!
Add some fruit chunks or a splash of fruit juice to your water. Fruit is a great way to add a new dimension of flavour without much effort. Sugar-free flavour packets are also available and easy to add to your bottle. Soda water with real fruit or vegetable flavours is a healthy alternative to sugary sodas.
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4) Maintain an Intake Log
Water intake throughout the day is easy to lose track of. Find a solution that works with the way you already work. You could, for instance, keep track of how often you drink water by making a checkmark on a notepad. Another option is to use a mobile app to prompt you to drink more. You should not only keep a log of your progress but also try to find some way to reward yourself on a daily or weekly basis for meeting your targets.
5) Drink Extra in the Morning is One of the Most Effective Tips for Staying Hydrated
Start your workday off right by hydrating thoroughly with a large glass of water. A glass of water first thing in the morning is a good habit to get into. It’s important to finish that last glass of water before heading out the door to work. Start the day off on the right foot by making sure you’re well-hydrated.
6) Swap Out Your Snacks
Although this piece of advice has nothing to do with water intake, it is nonetheless vitally important. You can lose a lot of fluids if you snack on something prepackaged and processed in the afternoon because of its low water content. Instead of munching on salty snacks like pretzels and chips, stock up on hydrating foods like fruit, smoothies, and vegetables. Since some fruits and vegetables contain as much as 90% water, eating a diet rich in fresh produce can help you meet your water intake goals.
