Water rarely gets the attention that food does, yet almost every part of your body depends on it. It helps carry nutrients to your cells, cushions your joints, keeps your skin supple, supports digestion and helps control your temperature on warm coastal days. Even mild dehydration can leave you tired, foggy and irritable.
Know the signs
Thirst is an obvious clue, but it is not the only one. Dark yellow urine, headaches, dry lips, tiredness and trouble concentrating can all mean you need more fluids. Older adults may feel less thirsty, so it helps to drink regularly rather than waiting for thirst to appear.
How much do you need?
Needs vary with your size, activity level, the weather and your health. A simple guide is to drink regularly through the day and aim for pale yellow urine. You will need more when you exercise, spend time in the sun, are unwell or are pregnant or breastfeeding. If you have a heart or kidney condition, ask your doctor what is right for you.
Make it a habit
Keep a refillable bottle with you and take a few sips whenever you change tasks. Add slices of lemon, cucumber, mint or berries for flavor without sugar. Water-rich foods such as soups, watermelon, oranges, cucumber and leafy greens also count toward your daily fluids.
Your body is mostly water, so every sip you take is a small act of care for your heart, skin, mind and muscles.
Easy ways to drink more water
Try a few of these this week:
- Start your morning with a glass of water
- Carry a reusable bottle to work, school and the beach
- Drink a glass of water with every meal
- Flavor water naturally with fruit, herbs or cucumber
- Sip before, during and after exercise
Swap one sugary drink a day for sparkling water with a squeeze of citrus. It is a simple change that helps your teeth, weight and energy levels.
Staying well hydrated is one of the easiest healthy habits to build. If you often feel tired, get frequent headaches or have questions about fluids and a health condition, our team is happy to help.