Getting enough water every day is crucial for your well-being. It’s not just about quenching thirst; water plays a vital role in keeping your body functioning smoothly.
Benefits You Can’t Ignore
Getting enough water every day is important for health. Drinking water can prevent dehydration, which may cause unclear thinking, mood change, overheating, constipation, and kidney stones. Water has no calories, so replacing sugary drinks with plain water can help reduce caloric intake.
Drinking enough water prevents dehydration, which can lead to:
- Unclear thinking
- Mood changes
- Overheating
- Constipation
- Kidney stones
Your body needs more water when you are:
- In hot climates.
- More physically active.
- Running a fever.
- Having diarrhea or vomiting.
Unlike sugary drinks, water has zero calories, making it an excellent choice for managing your caloric intake.
Water helps your body in many ways, including:
- Maintaining a normal temperature
- Lubricating and cushioning joints
- Protecting your spinal cord and other sensitive tissues
- Eliminating waste through urination, perspiration, and bowel movements
When You Need More Water
Your body’s water needs increase when you are:
Experiencing diarrhea or vomiting
In hot climates
More physically active
Running a fever
Experiencing diarrhea or vomiting
Hitting Your Daily Water Goals
Your daily water intake recommendations can vary based on your age, sex, pregnancy status, activity level, and whether you’re breastfeeding. While most of your fluid intake comes from water and other beverages, don’t forget that foods with high water content (like many fruits and vegetables) also contribute!
Plain drinking water directly counts toward your daily total.
Simple Tips to Drink More Water
Making water a habit is easier than you think:
- Carry a reusable water bottle with you.
- Freeze water in freezer-safe bottles for ice-cold water all day long.
- Choose water over sugary drinks whenever possible.
- Opt for water when eating out.
- Serve water during meals at home.
- Add a wedge of lime or lemon to your water for a refreshing twist.
Smart Drink Choices
Beyond plain water, many other beverages can fit into a healthy eating pattern.
Low- or No-Calorie Options
For guilt-free refreshment, consider:
- Plain coffee or teas (unsweetened)
- Sparkling water
- Seltzers
- Flavored waters (check for added sugars)
Drinks with Key Nutrients
Some beverages offer important nutrients:
- Low-fat or fat-free milk
- Unsweetened, fortified milk alternatives
- 100% fruit or vegetable juice (enjoy these within recommended calorie limits)
Remember, milk provides vital nutrients like calcium, potassium, and vitamin D.
Beverages to Be Mindful Of
- Sugary Drinks: Regular sodas, fruit drinks, sports drinks, energy drinks, sweetened waters, and sweetened coffee and tea provide calories with little nutritional value. Consider making a change – Rethink Your Drink!
- Alcoholic Drinks: If you choose to drink alcohol, do so in moderation.
- Caffeinated Drinks: Moderate caffeine consumption (up to 400 mg per day, or about 3 to 5 cups of plain coffee) can be part of a healthy diet.
- Drinks with Sugar Alternatives: “Sugar-free” or “diet” drinks often contain high-intensity sweeteners. While they may reduce calorie intake in the short term, their long-term effectiveness for weight management is still being debated.
- Energy Drinks: These often contain large amounts of caffeine and other stimulants in addition to added sugar. There are growing concerns about their potential health risks, especially for young people.
