Water is essential to our survival. Our body cannot produce sufficient water on its own, so we must consume water through food and fluids to stay alive and healthy. However, many people struggle to drink plain water regularly. Fortunately, there are numerous healthy alternatives to keep you hydrated, especially during the warmer months.
Why Hydration is Important
Water is vital for several functions in the body. Over 90% of our blood plasma is water, which helps carry energy, nutrients, and oxygen to our cells. Water also removes waste products through the kidneys, lubricates joints, regulates body temperature, and keeps our skin plump and strong.
Without adequate hydration, we can experience symptoms like headaches, dizziness, tiredness, low concentration, constipation, and dry mouth. Severe dehydration can lead to more serious conditions such as kidney stones and urinary tract infections. If you’re feeling thirsty, your body is already mildly dehydrated, so it’s important to drink water when you feel thirsty.
How Much Fluid Do You Need?
The amount of water you need can vary based on your age, body weight, and activity level. On average, adults should aim to drink about 2 liters (eight cups) of water per day. However, individual requirements can differ, and factors like physical activity, hot weather, or illness may require more fluids.
It’s important to note that alcoholic drinks act as diuretics, causing dehydration, so it’s essential to drink water in between alcoholic beverages. Caffeine can have a mild diuretic effect, but for most healthy adults, consuming up to 400 mg of caffeine daily (about four cups of coffee) should not significantly affect hydration.
People Who Should Take Extra Care
Certain groups are at greater risk of dehydration, including babies, young children, pregnant women, and older adults. These groups need to be extra mindful of their fluid intake. Family and friends can play an important role in encouraging hydration, especially during hot weather.
Ten Ideas for Keeping Fluids Up This Summer
Download a Water Reminder App
Set reminders on your phone to help you stay on track and celebrate your water intake goals.
Add Sugar-Free Flavoring
Try a sugar-free fruit infusion in your water to enhance flavor. Prepare a jug of infused water overnight for a refreshing drink the next day.
Add Fresh Fruit
Slice lime, lemon, berries, pineapple, or orange into your water bottle for a burst of natural flavor. The fruit will stay fresh for about three days if refrigerated.
Make Iced Tea
Brew some sugar-free tea (green, black, or fruit teas) and chill it overnight. This is a refreshing and hydrating alternative to sugary drinks.
Add a Dash of Cordial
A small amount of sugar-free cordial can flavor your water without the excess sugar found in soft drinks.
Buy a Soda Maker
If you prefer fizzy drinks, a soda maker can make sparkling water at home, which is a great alternative to sugary sodas.
Have a Glass of Water Before Meals
Make it a habit to drink a glass of water before every meal or snack to stay hydrated and aid digestion.
Eat Water-Rich Fruits and Vegetables
Many fruits and vegetables have high water content. Some of the best options include berries, oranges, grapes, lettuce, cabbage, spinach, and melons.
Use a Water Bottle
Carry a reusable water bottle with you throughout the day and keep one by your bed at night to ensure you’re always reminded to stay hydrated.
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