

Staying hydrated is critical for many functions, from keeping your body temperature regulated and organs functioning properly to preventing infections and keeping your joints lubricated. But, did you know that drinking enough water is also important for improving your sleep and your mood?
Throughout the day, we are constantly losing water and electrolytes through breathing, sweating, urinating, and having bowel movements. If more water is moving out of our body's cells then into them, dehydration occurs. With dehydration comes the loss of electrolytes that are critical to keeping our cells functioning and providing energy, such as potassium and sodium. Even a mild level of dehydration can leave you feeling exhausted and lethargic.
Not drinking enough water could quickly result in constipation, and might even trigger migraines in those predisposed to them. Plus, since dehydration is often mistaken for hunger, it could also lead to overeating and weight gain.
How do you know if you're drinking enough water to stay adequately hydrated? The signs of dehydration vary by age, but can include:
The good news is that for mild cases of dehydration, symptoms can improve in as little as five minutes after drinking water. Of course, the goal is to avoid any episodes of dehydration by drinking enough water every day to maintain your entire health system and stay focused and energized.
How much water do you need to drink every day? That depends on your age, weight, height, activity level, and even the climate you're in. Plus, if you have chronic health issues such as heart disease, diabetes or cystic fibrosis, your needs may vary. But in general, the standard advice of 8 – 10 glasses of water per day is a good starting point. Of course, you must consume extra water when exercising, sweating, or spending time out in the sun. Watch your urine output and color closely, as they are good indicators of whether or not you are drinking enough. And, never rely on thirst to tell you when to drink: as already stated, if you are feeling thirsty you are already dehydrated. Although water is the best form of hydration most of the time, you may want to consider supplementing with a sports drink if you are exercising intensely or out in the sun for more than a few hours. These drinks not only replace fluid, but also provide much needed electrolytes, like sodium and potassium, that help prevent cramping and weakness.
Having trouble getting enough water in? Try a few of these tips:
If getting enough water is still a challenge, keep in mind the many benefits you'll enjoy from staying well hydrated. According to the National Council on Aging and other health organizations, the reasons to make hydration a non-negotiable priority every day include:
This article first appeared in the April 2023 edition of the HealthPerks newsletter.
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