Why Is It Important to Stay Hydrated?

• Don’t wait until you notice symptoms of dehydration to take action. Actively prevent dehydration by drinking plenty of water.

Your body depends on water to survive. Every cell, tissue, and organ in your body needs water to work properly. For example, your body uses water to maintain its temperature, remove waste, and lubricate your joints. Water is needed for overall good health.




You should drink water every day. All of us should drink 6 to 8 glasses of water every day. But various people need different amounts of water to stay hydrated. Most healthy people can stay well hydrated by drinking water and other fluids whenever they feel thirsty. For some people, fewer than 8 glasses may be enough. Other people may need more than 8 glasses each day. If you are concerned that you are not drinking enough water, check your urine.  If your urine is usually colorless or light yellow, you are well hydrated. If your urine is a dark yellow or amber color, you may be dehydrated.





Water is enough for staying hydrated. Other drinks and foods can help you stay hydrated. However, some may add extra calories from sugar to your diet. Fruit and vegetable juices, milk, and herbal teas add to the amount of water you get each day. Even caffeinated drinks (for example, coffee, tea, and soda) can contribute to your daily water intake. A moderate amount of caffeine (200 to 300 milligrams) is not harmful to most people. This is about the amount in 2 to 4, 8-ounce cups of coffee. However, it’s best to limit caffeinated drinks. 

Water can also be found in fruits and vegetables (for example, watermelon, tomatoes, and lettuce).

If you plan to exercise at higher than normal levels for more than an hour drinking sports drink can be helpful. It contains carbohydrates and electrolytes that can increase your energy. It helps your body absorb water. However, some sports drinks are high in calories from added sugar. They also may contain high levels of sodium (salt). Some sports drinks contain caffeine, too. Don't forget that a safe amount of caffeine to consume each day is between 200 and 300 mg (milligrams).

If staying hydrated is hard for you, here are some tips that can help:

Keep a bottle of water with you during the day. To reduce your costs, carry a reusable water bottle and fill it with tap water.

If you have trouble remembering to drink water, drink on a schedule. For example, drink water when you wake up, at breakfast, lunch, and dinner, and when you go to bed. Or, drink a small glass of water at the beginning of each hour.

Drink water when you go to a restaurant. It will keep you hydrated, and it’s free.

When you’re feeling hungry, drink water. Thirst is often confused with hunger. True hunger will not be satisfied by drinking water. Drinking water may also contribute to a healthy weight-loss plan. Some research suggests that drinking water can help you feel full.

Things to consider

Recognizing signs of dehydration is important. They include:

Headache.

Urine that is darker than usual.

Dry mouth.

Sleepiness or fatigue.

Extreme thirst

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