We’ve heard it our whole lives: Drink more water—it’s good for you! But beyond the familiar advice lies a truth that’s often overlooked: staying hydrated is one of the simplest and most powerful ways to take care of your body and mind.
Water is calorie-free, sugar-free, sodium-free, and easy to access—especially if you carry your own refillable bottle. It’s also essential for nearly every function in your body. Yet many of us underestimate just how much we need. You’ve probably heard the classic advice of drinking eight 8-ounce glasses a day (64 ounces). While that’s a good starting point, current research suggests that most adults need even more:
- At least 72 ounces daily for women
- At least 96 ounces daily for men
Why the higher amounts? Our bodies lose water constantly through sweat, breathing, urine, and bowel movements. Add exercise, caffeine or alcohol intake, a high-fiber diet, or even living at high altitudes, and our hydration needs climb even higher.
Why Water Matters
Water isn’t just refreshing—it plays a huge role in keeping your body running smoothly:
- Regulates body temperature
- Cushions and protects organs and tissues
- Lubricates joints
- Flushes waste and toxins from kidneys and liver
- Helps dissolve nutrients and minerals for better absorption
When we’re not getting enough water, our bodies can’t perform at their best. Dehydration can leave you feeling foggy, tired, and dizzy. Other symptoms include:
- Light-headedness
- Dry lips, mouth, and tongue
- Thirst
- Confusion
Being sick or taking certain medications can also increase your risk of dehydration, making it even more important to stay on top of your fluid intake.
Not Just Plain Water
While plain water is the best way to hydrate, there are other ways to boost your fluid intake:
- Soups
- Milk
- 100% fruit juice (no added sugars)
- Decaffeinated herbal teas
Many fruits and vegetables also have high water content—like watermelon, cucumbers, lettuce, and berries. They not only help you stay hydrated but also provide a boost of important vitamins and minerals.
Hydration Tips for Busy Days
If drinking enough water feels like a challenge, try these simple tips:
✅ Start your day with a glass of water
✅ Keep a reusable water bottle with you—always
✅ Swap soda or sugary drinks for water at meals
✅ Set phone reminders or use an app to track your intake
Being well-hydrated isn’t just a health goal—it’s a key to being the best you can be! So pour yourself a glass and drink to your health!
For additional resources on how to drink more water, check out https://water.foodtalk.org/.
