Not Getting Enough Water? Try These Hydration Tips.

Tips for Meeting Your Daily Hydration Goals

Many of us struggle to make the time to get enough water every day. Others may find drinking plain water a tasteless way to quench thirst.

Hydration is important for overall organ function. Getting enough water can help prevent kidney stones from forming and is especially important for normal functioning kidneys. Hydration is also important for brain function, muscle health and physical performance.

If you’re experiencing lightheadedness, muscle aches, fatigue, headaches or dry mouth, it’s possible you’re not drinking enough water.

Let’s review how much water you should be having, plus different liquids and hydrating foods that can help you meet your hydration goals.

Start With Water and Other Hydrating Fluids

Although individual needs will vary, adults should aim to drink on average four-to-six cups of water or approximately 2-3 liters every day. Importantly, if you have congestive heart failure, chronic kidney disease or chronic liver disease, your recommended maximum daily intake may be lower. If you are unsure about how much water or total fluids you should have per day, speak to your provider.

Plain water is the best and most cost-effective way to stay hydrated. Electrolyte-enhanced or flavored water are alternative sources of hydration in addition to plain water.

Powdered additives can be a convenient alternative to enhance the flavor of water depending on personal preference, but it’s important to remember that many electrolyte-enhanced beverages and additives can be high in sugar and salt. These types of beverages can be high in calories and can offset hydration, so it’s important to review nutritional labels.

Try adding a slice of lemon, lime, cucumber or other fruit to enhance the flavor of water and avoid those sugary or salty additives.

“Eating” Water Instead of Drinking It

Drinking a few tall glasses of water is not the only way to meet your daily hydration needs (though it’s always the most straightforward). Many foods have a naturally high water content – some can even be 90-95% water. Consuming water-rich foods in addition to having plain water can be a great way to support your daily hydration needs.

Some of the most common water-rich foods include:

These are the foods that supply high amounts of water right off the shelf that can help support hydration.

Be Mindful of Dehydrating Foods and Beverages

Increasing your consumption of water and water-rich foods is the right start, but it’s important to remember that certain foods and beverages could be working against you. Sugary and salty snacks such as peanuts, pretzels and chips can be dehydrating. Caffeinated beverages such as coffee, tea, soda and alcohol also cause your body to lose more water.

Remember to also be aware of hidden sources of sugar and sodium, since these can dehydrate you without you even realizing it. These may include:

Consuming these foods and beverages in moderation and increasing your water intake can help prevent dehydration. If you’re buying packaged snacks or meals, consider reading the nutrition labels and choosing options that are low in sugar and sodium. It may also be worth swapping some of your favorites with a few water-rich items from the list above.

Drink Before You’re Thirsty

If your mouth and lips are dry and you’re craving a sip of water, this can be a sign of dehydration. In general, you shouldn’t wait until you’re thirsty to refill your water bottle – you should supply your body’s hydration needs gradually by starting early in the day after you wake up and spreading your water consumption throughout the day.