This may seem like a lot, but that’s just a maintenance dose, a general estimate of the amount necessary to replace all of the water you’re constantly losing through sweat, waste, and breath.
Effects of Dehydration
Mild dehydration can lead to health issues such as headaches and constipation. It can also affect your cognition, according to Trista Best, a registered dietitian, who pointed to studies showing that even mild dehydration of 1 percent to 3 percent can impair brain function.“This includes mood, energy, concentration, and memory,” Ms. Best said. “Slight dehydration can create feelings of anxiety and increase headaches.”
As dehydration wears on, organ failure can follow. In the UK, 20 percent of emergency hospital admittees have acute kidney injury caused by dehydration, according to data from the Office of National Statistics cited by the Hydration Foundation.
Yet such consequences are relatively easy to prevent. If you manage to keep well hydrated, research shows that you are more likely to stay healthy in the long term.
Why Don’t We Just Drink?
A study published in a 2022 edition of the Proceedings of the Nutrition Society journal found several common lifestyle obstacles that kept people from drinking more water. People reported that they were too busy or had poor access to water or bathrooms during the day.Physician assistant Carlos da Silva sees the same obstacles with his patients. They see it as a low priority and give it little attention.
Dehydrating Habits
Many people intuitively know that they should drink more water but just don’t want to be bothered by the hassle involved. It takes time and energy to drink all that liquid, just to expel it later on. If a job limits bathroom breaks, for example, workers just learn to avoid drinking during their shift.“On top of this, many people have everyday habits that dehydrate them, and [that] means they should be drinking even more water to compensate,” Mr. da Silva said.
Exercise is a clear example of a dehydrating activity. While working out, you noticeably breathe harder and sweat more, substantially increasing the amount of water leaving your body.
Clearing the Hurdle
If you don’t particularly like water, then properly hydrating can seem even more like a burdensome chore. Another common obstacle to hydration is that many find water tasteless and kind of boring.However, hydration doesn’t have to be so grueling. We’re often told that water is the pinnacle of hydrating beverages—but that may not be true.
Milk and orange juice both had a better BHI than water, suggesting that these beverages promote longer-term fluid retention and maintenance of fluid balance for prolonged periods. Researchers suggested that the presence of nutrients (protein, fat, and carbohydrates) contributed to the hydrating effect of these higher BHI beverages.
Another component that can make a beverage more hydrating than plain water is electrolytes. Electrolytes are essential minerals that our body needs a steady supply of in order to function properly. We lose electrolytes through the same avenues that we lose fluid.
Many people don’t realize that water requires electrolytes, specifically sodium, to transport its molecules through your cell walls, according to Dan Gallagher, a registered dietitian.
Eat Your Water
Because liquid combined with nutrients and minerals can make for a more hydrating combination, consider eating some of your daily water intake. Although it’s not often stated, those official hydration recommendations also take into account water in your food as part of your daily intake. Water-rich foods primarily consist of fresh fruits and vegetables.Ms. Best recommends eating vegetables such as celery and cucumber as part of your daily snack routine to boost your hydration.
“Cucumbers are 95 percent water, making them an easy and inexpensive way to hydrate through food,” she said.
More Tips for Staying Hydrated
Lack of awareness of proper hydration is one of the biggest obstacles to overcome. You can start by paying attention to thirst signals, and keep in mind that once you start feeling thirsty, you’re probably already dehydrated.If thirst doesn’t grab your attention, try making note of your urine’s color, as darker urine is a sign of dehydration.
Next, move toward making hydration part of a daily habit.
“I recommend two strategies,” said Catherine Rall, a certified nutritionist. “First, drink a big glass of water first thing in the morning. This will let you get a good start on your hydration goals and also boost your metabolism.”
Ms. Rall’s other strategy is to start carrying a water bottle. Take a sip when you have a moment. Refill it as needed.
Water is often the least expensive and easiest-to-obtain drink available. For those who find plain water boring, Mr. da Silva recommends that his patients flavor their water.
“You can make your own flavored waters by squeezing lemon juice into your cup, soaking herbs, or adding vegetables like cucumber slices in a water jug in your fridge overnight then drinking it throughout the day. You could also buy flavoring powders or liquids to put into your water that give it a more appealing taste and encourage you to drink more,” he said.