Water is essential for your body to function properly. It helps your cells, tissues, and organs do their jobs. It also regulates your body temperature, removes waste, and lubricates your joints. Drinking enough water every day is good for your health.
How much water do you need? The amount of water you need depends on various factors, such as your age, activity level, and health condition. A general rule is to drink 6 to 8 glasses of water a day. However, this may not suit everyone. Some people may need more or less water to stay hydrated. The best way to know if you are drinking enough water is to listen to your body. Drink water when you feel thirsty and stop when you feel satisfied.
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What are the effects of caffeine on hydration? Caffeine is a stimulant that can make you urinate more often. This can make it harder to stay hydrated. It can also cause anxiety or jitteriness in some people. Caffeine is found in coffee, tea, soda, energy drinks, and some sports drinks. A moderate amount of caffeine (400 milligrams) per day is safe for most people. Here are some examples of how much caffeine is in different drinks:
12 ounces of soda: 30 to 50 milligrams
8 ounces of green or black tea: 30 to 50 milligrams
8 ounces black coffee: 80 to 100 milligrams
8-ounce energy drink: 45 to 80 milligrams
If you want to stay hydrated, it is better to limit your intake of caffeinated drinks. Choose plain water or other non-caffeinated drinks instead.
What are sports drinks and energy drinks? Sports drinks are designed for people who exercise at high intensity for more than an hour. They contain carbohydrates and electrolytes that can boost your energy and help your body absorb water. However, they also have calories, sugar, and sodium that you may not need. Check the label before you drink a sports drink. One bottle may have more than one serving. Some sports drinks also have caffeine.
Energy drinks are different from sports drinks. They have large amounts of caffeine and other ingredients that can overstimulate you (such as guarana, ginseng, or taurine). These ingredients are not necessary for your body and can be harmful in excess. Energy drinks also have a lot of sugar and calories. Doctors advise children and teens to avoid energy drinks. They do not hydrate you well and can cause health problems.
How can you stay hydrated? Staying hydrated is not hard if you follow some simple tips:
Carry a reusable water bottle with you and fill it with tap water.
Add a slice of lemon or lime to your water if you don’t like the taste.
Drink water before, during, and after a workout.
Drink water when you feel hungry. Sometimes thirst is mistaken for hunger.
Drink water on a schedule. For example, drink a glass of water when you wake up, at each meal, and before bed.
Drink water when you go out to eat. It will keep you hydrated and save you money.
Avoid drinking too much alcohol. Alcohol can dehydrate you.
What are the signs of dehydration? Dehydration occurs when your body loses more fluid than it takes in. This can affect your health and performance. The color and amount of your urine can tell you if you are dehydrated. If you drink enough water, your urine will be clear or pale yellow. If you don’t drink enough water, your urine will be dark yellow or brown. This means your body is losing more water than it is taking in.
Dehydration can cause other symptoms as well, such as:
Dry mouth
Fatigue or sleepiness
Thirst
Headache
Confusion
Dizziness or lightheadedness
No tears when crying
Some people are more likely to get dehydrated than others. These include people who:
Exercise a lot or in hot weather
Have certain health problems (such as kidney stones, bladder infection, fever, vomiting, or diarrhea)
Are pregnant or breastfeeding
Are trying to lose weight
Don’t have access to enough fluids during the day
Take medications that make them urinate more
Older adults are also at higher risk of dehydration. As you age, your brain may not sense thirst as well as before. You may not feel thirsty even when you need water.
Water is vital for your health and well-being. It helps your body regulate its temperature, lubricate your joints, prevent infections, deliver nutrients to your cells, and keep your organs working properly. It also improves your sleep quality, mood, and cognition.
You should drink about 11 cups of water per day if you are a woman and 16 cups if you are a man. You don’t have to drink only plain water. You can also get water from other sources, such as:
Water flavored with fruit or vegetable slices (such as lemon, berry, orange, or cucumber)
Coffee or tea (but limit the caffeine and sugar)
Fruits and vegetables with high water content (such as watermelon, tomato, or lettuce)
Soup broths or juices (but watch out for the sodium and calories)
Drinking enough water every day is an important step to maintain your health and hydration.
Thirst
Dry mouth
Headache
Fatigue
Dizziness
Dark urine
Confusion
If you experience any of these symptoms, drink some water or other fluids right away. If you have severe dehydration, you may need medical attention.
It’s best to stay away from sugar-sweetened beverages when trying to stay hydrated, says Walter Willett, professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health. In a September 28, 2017 CNN article, Willett said that Americans are “conditioned to expect high levels of sweetness in everything…. You might say we are malhydrated, because we drink so much soda and fruit juice and other sugar-sweetened beverages, and by that I mean we drink beverages that harm our health. Even energy drinks and vitamin waters, most are loaded with sugar and not worth the use.”
