NATIONAL HYDRATION DAY is June 23, highlighting the importance of drinking enough fluids to stay healthy and safe.
This is essential as summer approaches and the summer heat increases. Most people do not consume enough daily fluids, and this can cause more dehydration during the summer time if you are not drinking enough fluids. The benefits of drinking water are not just for overall hydration, but also to enhance overall physical performance and health.
Proper hydration regulates body temperature, keeps joints lubricated, maintains energy levels, helps with cognitive function and supports organ function, like your kidneys and bladder. It serves as a critical actionable prompt to prioritize health.
Water is the best and preferred for hydration purposes.
Coffee, tea, juices and soda can count towards fluid intake; however, caffeinated and sugary drinks can increase the chances of dehydration.
If you’re exercising or out in the heat for over an hour, an electrolyte drink is recommended to stay hydrated. Don’t wait until you’re thirsty to drink; water intake should be spread out throughout the day.
How much water you need can vary from person to person but in theory the general rule is to drink about half your body weight or in general the relative rule is, eight glasses of water–64 ounces of fluids a day. Water intake varies depending on activity, climate, diet and health. More water may be needed with exercise, sports and as temperatures rise.
Tap vs bottled has many pros and cons to consider.
Tap water can be significantly better for obtaining fluoride to prevent cavities, while some bottled water lacks fluoride, missing the preventative for cavities.
Tap water is more eco-friendly, cheaper and generally safer than bottled water. It is strictly regulated by the EPA, requiring frequent testing and public reporting. Bottled water is monitored by the FDA and has fewer oversight requirements than the EPA.
Plastic bottles contain microplastics from the plastic container. Plastic water bottles are good for emergencies, but the plastic waste can impact the environment and can be more expensive.
If water is too bland for you, try lemon, lime, mint, or any fruit infused into your water. If you don’t like the taste of your tap water, try using a carbon filter (like a Brita or PUR) to remove chlorine and odors.
Find a reusable water bottle you like and take it with you wherever you go. The best way to start a habit of drinking more water is by setting up reminders on your phone or calendar to drink a glass of water throughout your day.
Aim or set a goal for 32 ounces from 8 a.m. to noon and then another 32 ounces from noon to 6 p.m.
Don’t forget older folks, they often forget to drink and were not raised with the awareness of drinking more water. Make sure they have a designated water bottle, and find ways to remind them to drink water throughout the day.
For your pets, they should drink about one ounce of water per pound of their body weight a day. Be intentional about bringing a portable water bowl when you take your dog on a walk on a hot summer day.
Prepare in advance where you go to ensure there is drinking water for dogs. Have clean water bowls in several areas of your home and outside, too. Don’t forget your pets, too. Signs of dehydration in your pets can include lethargy, reduced energy, loss of appetite, dry gums and sunken eyes.
Hydration is important for overall health. Too much and too little can both be detrimental and serious. So try today to start drinking more water and you will instantly feel the benefits of being hydrated. You’ll have better energy, better focus and your skin will look better. Stay hydrated!
Laurie Syring, RDN/LD, is Clinical Nutrition Manager at ProMedica Flower Hospital. ✲
