Our bodies contain 70% water, so it comes as no surprise that drinking enough to function optimally requires us to consume an abundance of liquid. Dehydration can lead to moodiness, headaches and dizziness – yet it can be easy for our drinking habits to slip. Keep track of when and how much you drink!
An ideal daily water intake goal should aim for half to one ounce per pound of bodyweight. So for someone weighing 150 pounds, that equates to between 8-12 glasses or liters daily; though your needs will depend on factors such as activity level, climate and age.
After drinking enough fluids, it’s also essential that we consume sufficient sodium and potassium through diet. By including fruits, vegetables and legumes in meals you can help ensure you receive these vital vitamins.
Water is always the ideal beverage choice, but you can meet your hydration needs by drinking other liquids that don’t contain added sugars or calories – fruit and vegetable juices, low-sodium broths, nonfat milk and herbal tea are also excellent options. Just make sure not to overindulge in caffeinated drinks which may prompt more frequent and excessive urination.
Start each morning off right by drinking two glasses of water as soon as you wake up, and drink an additional glass with every meal. Keep a BPA-free water bottle on both your desk at work and home, placing it somewhere visible so it serves as a visual reminder to take regular sip breaks throughout the day. Alternatively, consider installing one of the many hydration-tracking apps available that provide reminders on your phone – this may especially helpful for busy individuals who often forget to drink enough fluids throughout their day!
If you find it hard to drink water regularly, add slices of fruits or veggies such as fruit to your water for extra flavor without increasing caloric intake. Flavored waters may also help, though be mindful of ingredients and sodium levels when purchasing them; or invest in an electric bubbly device such as SodaStream to give your beverage some added flair without extra calories!
Moskovitz recommends listening to your body when it comes to knowing if you’re well hydrated: when thirst strikes, drink more water. Another way is the skin test: pinch and release skin on hand until raised for several seconds after releasing; that indicates more fluid intake is necessary. You could also perform the urine color test: when properly hydrated, your urine should be colorless or light yellow whereas dark yellow or amber urine indicates dehydration and requires additional drinking.
