Water is an essential, yet often overlooked aspect of our diet. It can be hard to remember to drink enough water during the day, yet it is an irreplaceable aspect of having a healthy body. In fact, water accounts for almost 75% of our body weight! Water is responsible for so many functions in the body that we may not often think about, simply because we can’t see them in action. But some of those invisible functions are crucial to keeping us safe and healthy. For example, water is responsible for regulating body temperature, cushioning the joints, protecting the spinal cord and sensitive tissues, and getting rid of waste. Without water, we would not be able to function.
Dehydration
If you’re like me, every time you have some sort of pain or ailment, your parent’s first response is, “drink water.” It might be annoying to hear, but given water’s wide array of functions and important role in the body, it’s probable that they are right. Dehydration, even mildly, can result in many adverse outcomes, such as headaches, gastrointestinal problems (like constipation), dry skin, mood changes, drowsiness, fogginess – you name it. Drinking an adequate amount of water each day is a sure way to prevent each of these things from affecting you.
Intake Recommendations
That being said, water needs vary considerably from person to person, due to multiple factors. People have different metabolisms, for one, but also, the amount of physical activity you’re doing and the climate in which you live can impact your water needs too. Because of this, there is not enough data available to create an EAR (Estimated Average Requirement), which is just a fancy way of saying a recommendation that would work for at least 50% of the population. Because of this, the recommendation comes from an AI (Adequate Intake) which is essentially calculated by looking at how much generally healthy people tend to drink. And based on those calculations, it is estimated that people should have around 75 oz (females) to 100 oz (males) of water per day.
Sources of Hydration
While this seems daunting, drinking enough water is doable once you create a habit of doing so. Water comes not only from direct consumption from a bottle or tap, but also through foods, and other beverages like tea, coffee, or juice. While it is helpful to try to get most of your water through actually drinking it, increasing consumption of things like fruits, which have a high water content, can help you out as well. A general rule of thumb is to drink ½ to 1 ounce of water per pound of body weight each day. This is an easy and effective way to make sure that you’re meeting your water needs!
Tips for Drinking More Water
There are a lot of great ways to start increasing your water intake. Keeping a glass of water by your bedside can help ensure that you have water available at night, as well as in the morning when you wake up. Further, investing in a reusable water bottle to bring to class or work can help you to keep on top of drinking water amidst a busy schedule. Finally, as mentioned previously, increasing intake of fruits and veggies with a high water content will help give you an extra boost of hydration, even when you may not be feeling thirsty.