How You Can Improve Your Water Intake

We all know the importance of the amount of water we should take into our bodies daily. Water makes up approximately 60% of your body as reported by Jaclyn London, RD who is the head of nutrition and wellness as well as data from the U.S and Geological Survey which is a government agency that backs up this data.

Because water is such a major part of your body's functions as reported by Ryan Andrews, RD principal nutritionist, and advisor at Precision Nutrition in Toronto, Canada. Water moves and dissolves various substances around the body to help in metabolic reactions, lubricates tissues such as your eyes and joints, regulates your body's temperature, offers minerals, and is a building material for cells.

Due to our busy lives, the importance of water should give you more than enough motivation to drink even more water. It seems that hydration has taken a backseat to all the activities we are involved in during the course of the day. It's really easy to overlook your intake of much-needed water.

The bottom line, in order to survive, your body needs water. Water takes up approximately 50% to 70% of your body's weight. All cells, tissue, and organs need water to operate properly. For Example:

The lack of water will cause dehydration, a condition that surfaces when you do not take in enough water to perform normal activities. Mild hydration can drain your energy leaving you tired all the time.

According to the National Academies of Sciences, Engineering, and Medicine has determined that men should consume 125 ounces of fluid from beverages and food and women should consume 91 ounces. These fluids come from beverages including water as well as water-rich foods found in produce. Unfortunately, we are not taking in enough water. Beverages have become a staple for liquids even though they are also loaded with sugar and caffeine. It seems water has taken a backseat because it's so bland.

For your body to operate correctly, you must take in beverages and foods containing water. Every time you breathe, perspire, urinate, and have a bowel movement, you lose water. So how much water does your body need for a healthy life in a temperate climate? According to the U.S. National Academies of Sciences, Engineering, and Medicine the right level of fluids should be:

The recommendations include fluids from water, other beverages, and food. Only 20% of this fluid comes from food while the rest comes from drinking fluids.

Studies have shown recommendations vary from one to another. Your individual intake depends on your health, your activity level, and where you live.

One formula does not fit all. When you know more about your body's need for fluid will help you estimate how much water you should consume each day. That said, there are many innovative options to choose from. They vary in cost but can also make it more fun to consume water.

You can make drinking water much more fun by adding things like lemon, lime, and orange. Some people prefer to add herbs.

What you might not know, you should drink water every time you brush your teeth, eat food, or use the bathroom.

There are several foods such as fruits and vegetables that are high in water content including melons, cucumbers, lettuce, and celery.

You can purchase a high-tech bottle that connects to your smartphone and records how much liquid you are taking in. You can also set up an alarm as a reminder and track your intake in your calendar.

Set up a competition with your friends or your kids to meet their drinking goals.

Be sure to fill up your water bottle when you are leaving home.

Many people cannot give up their juices or sodas. Try to alternate between water and your other liquids. Read some of these suggestions and follow some of these ideas to keep yourself properly hydrated. I'm sure you have read or heard about drinking 8 glasses of water, which is actually quite reasonable.

Most people will remain hydrated by drinking water or other fluids whenever they are thirsty. There are people that require less than 8 glasses a day while others will need more. Modify your total fluid intake based on one or more of these factors:

Exercise – If you are involved in one or more activities that make you sweat, you need to drink more water to replace the loss of water. Keep in mind, it's important to drink water before, during, and after any workout.

Your Environment – The heat and humidity in your climate will make you sweat demanding more fluid. If you go to a higher elevation, you can easily become dehydrated.

Your Overall Health - Your body will lose fluids if you are running a fever, are vomiting, or have diarrhea. Drink more water or follow your doctor's recommendations. Other issues might require more liquids such as bladder infections or stones in your urinary tract.

Pregnant Or Breast Feeding – If you are pregnant or breastfeeding, you will need an increase in fluids to remain hydrated.

Usually, drinking too much water is not an issue for healthy, nourished adults. Athletes may sometimes drink too much water to prevent dehydration during a long workout or intense exercise. If you drink too much water, your kidneys will release the excess water. In other cases, too much water will dilute the sodium content in your blood. This is known as hyponatremia which can be life-threatening. Hyponatremia happens when the level of sodium in your blood is too low. Understand, sodium is an electrolyte to help regulate the amount of water that is in and around your cells.