Hydrate your way to improved health

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Yes, your body needs water, and we should drink it often. But information about hydration (and dehydration) can be conflicting and overwhelming. So, let's go back to the basics of H2O.

Water is essential for good health

Water helps keep the body's systems functioning properly by helping to:

• Transport nutrients and oxygen to your cells
• Aid in digestion
• Move waste out of the body
• Normalize blood pressure
• Cushion joints
• Protect organs and tissues
• Regulate body temperature

Dehydration, on the other hand, makes your body work harder and can cause symptoms like:

• Headaches
• Muscle cramps
• Dark urine
• Dizziness
• Rapid heartbeat and breathing
• Fainting
• Sleepiness, lack of energy, confusion

H2O vs other beverages for hydration

While water isn’t your only option for hydration, it is your best option. Water is all you need to maintain a healthy level of hydration. Plus, it is free of calories, sugar and caffeine.

Caffeinated beverages such as coffee, tea and soda contain water, but have a diuretic effect, which causes water to be flushed out of the system much more rapidly than normal. Experts used to say these drinks were dehydrating, but that myth has been debunked.

Alcohol, on the other hand, is dehydrating so it's best to limit your intake. If you are going to enjoy a glass, drink at least as much water as you do alcohol.

Fruit juices and soft drinks, while hydrating, are also high in sugar and calories.

How much water should you drink daily?

The answer is actually quite simple. Experts say the best test for knowing how much water to drink is by being in tune with your body’s natural thirst mechanism. In other words, if you’re thirsty, drink.

General recommendations for water intake vary based on age, weight, level of activity and general health. The National Academies of Sciences, Engineering and Medicine provides recommendations for total water intake that can be achieved from a variety of beverages and foods:

• 91 ounces per day (11.5 cups) for women
• 125 ounces per day (15.5 cups) for men

This includes water, caffeinated beverages and foods that contain water.

How to estimate your unique water needs

If you’re a person who needs a solid goal to shoot for, you can estimate how many ounces of water to drink each day by multiplying your body weight in pounds by .5 or, if you plan to exercise or spend time in extreme heat or cold, use .66. Remember: There are eight fluid ounces in one cup.

Boost your hydration with food

Eighty percent of your total water intake comes from drinking water and other fluids. The remaining 20 percent comes from food.

If you're prioritizing hydration in your diet, try incorporating these foods that contain a high percentage water:

• Apples
• Bell peppers
• Cantaloupe
• Carrots
• Celery
• Cottage cheese
• Cucumber
• Grapes
• Lettuce
• Oranges
• Pineapples
• Skim milk
• Spinach
• Strawberries
• Tomatoes
• Watermelon
• Yogurt
• Zucchini

5 tips for staying hydrated throughout the day

1. Invest in a water bottle you will reuse, and keep it filled up and nearby.
2. Add a slice of lemon, lime, or orange to your glass of water for a natural, healthy way to flavor your beverage.
3. Try coconut water, sparkling water (with no added sugar) or hot water with honey to switch up your hydration routine.
4. Use a mobile app to track your consumption.
5. Link your healthy habits to drinking water. For example, before a meal or snack, make it a rule to drink a cup of water.

The dangers of too much water

There is such a thing as drinking too much water. Water intoxication, or hyponatremia, happens after consuming too much water, too quickly. Sodium levels in the blood become abnormally low, causing mild to life-threatening health problems. Symptoms include nausea, vomiting, fatigue, headache or confusion. (In other words, the symptoms can be misinterpreted as dehydration.) Certain medications can make water intoxication more likely. People who participate in ultra-endurance sports are also at risk.

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