Drinking water is just as important as eating food, but do you know how to stay hydrated?
In other words – how to know when you’re drinking enough or need to have more? Let us show you here.

Introduction

In fact, one can only survive for a few days without water.

This is because water plays a crucial role in almost every important function of the body – from regulating the body temperature to getting rid of waste products. 

Approximately 60% of your body weight is made up of water and dehydration may cause a loss of about 3% of this.

Therefore, water is essential for life. There are several recommendations for how many cups or liters of water to drink every day.

However, this may not take into account several issues like a person’s pre-existing condition, age, current environment (tropics or temperate) and so on.

The key thing is to learn to read your body’ s signs to know how to stay hydrated; and respond to them properly.

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8 Drinking Water Benefits

Since we cannot live without water because of its critical role in human existence, you should drink more water daily.

Here are eight reasons to stay hydrated:

1. Weight loss: Drinking water may help with appetite control and prevent overeating.
   • Drinking at least half a litre of water before and alongside every meal can help you get full on time.
   • Replacing calorie-rich drinks with water would also help reduce your overall caloric intake.
   • Sometimes when you feel hungry, having a drink of water could alleviate hunger pangs.
2. Improved digestion: Inadequate water intake can cause reduced frequency of stools and cause constipation.
3. Glowing skin: Adequate hydration ensures optimal skin elasticity. Dehydration causes a typical dry skin or wrinkled appearance.
4. Healthy hair: Drinking more water would prevent your hair from being brittle and keep it strong.
5. Oral hygiene: Dehydration can cause bad breath and dry mouth which predisposes to dental cavities.
6. Enhances cognitive function: Drinking enough water can help prevent loss of memory and improve your mood.
   • Dehydration can cause a lack of concentration. Severe dehydration especially in the elderly causes confusion and delirium
7. Combats fatigue: Studies have shown that athletes who are dehydrated have a decline in their physical performance because dehydration contributes to faster muscle fatigue.
8. Saves money. Water is cheaper than fizzy, sugary drinks or alcohol. So why not save some cash while making healthier choices?

Tips – This Means You Need More Water

Below are some signs from your body that you need to up your water intake. Learn them so you know how to stay hydrated.

1. Colour of your urine. The normal colour of urine is pale or transparent yellow. Anything darker than this could be a sign of dehydration.
2. Feeling thirsty. Thirst is a sign that you need to drink water.
3. Sweating a lot. You should drink more water when the weather is hot and you are sweating because that means you are losing more water.
4. Going to the toilet less oftenthan usual. You have not been to the toilet to pass water or stool regularly.
   • Water helps with constipation, so many times not opening your bowels is associated with insufficient water intake.
   • If you haven’t urinated in a long time, this could also be a sign of dehydration.
5. You feel sick or funny. Dehydration can cause you to have a headache, feel dizzy or tired.
   • Your lips, tongue and mouth feel dry as does your skin and your eyes may look sunken.
   • Other signs on the skin are wrinkling and broken skin – you may even get cracked lips, brittle nails and hair.
6. Being pregnant or breastfeeding. Women who are pregnant or breastfeeding have an additional fluid requirement and must make sure they drink more fluid than usual to prevent getting dehydrated.
7. You’re fatigued. Dehydration may cause tiredness or weakness.

How to Maintain a Good Water Habit

The following simple tips that can make you drink more water and stay hydrated:

1. Get a water bottle, fill it with water and replace immediately after drinking.
   • This would make it easier to track your water intake. A trendy and portable water bottle is even better as this is easier to carry around and makes it easier for you to have water handy whenever you need a drink.
2. Flavour your water. I especially love flavouring my water with mint leaves. You can also try to flavour yours with lime or lemon, the taste is amazing especially when chilled. Consider switching things up with a slice of cucumber every now and then.
3. Drink herbal teas like green tea, ginger tea, peppermint tea, etc.
4. Drinking cold water especially during a hot summer day can guarantee more water intake.
5. You could form a habit of drinking water after every visit to the toilet, or immediately you wake up and before going to bed.
6. Use a fitness app to track your daily water intake and set reminders.
7. Avoid fizzy drinks and drink water instead. Remember water is calorie-free.
8. Eat foods higher in fiber content.

Summing Up

These are some of the effective ways on how to drink enough water every day. Follow these simple tips to ensure proper hydration and improve your overall well-being.

Got questions or can you tell us how you stay hydrated? Share in the comments below!

More Reading

• Dangers of Dehydration & How to Prevent Them in Hot Weather
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Read More About this topic.

• What Impact Does Water Consumption Have On Weight Loss or Weight Loss Maintenance?
• How Does Mild Dehydration Affect the Body?
• 6 Reasons to Drink Water
• The Effects of Dehydration on Cognitive Functioning, Mood, and Physical Performance.
• Incredible Benefits of Drinking Water
• 7 signs you are not drinking enough water
• Water: How Much Should You Drink Every Day?
• Dangers of Dehydration and How to Prevent them