Drink water! Your body needs it to survive! We read and hear this often, especially during the hot summer, and as the temperature rises, we do need to stay hydrated, whether we are playing sports, traveling, or simply sitting in the sun. But why does staying hydrated matter? How much do we really need to drink to stay hydrated, and what should we be drinking?

 

According to the American Heart Association, drinking water helps the heart pump blood easily through the blood vessels to the muscles, which helps the muscles work more effectively.

 

In fact, water provides many health benefits:

• It helps manage weight.
• It prevents dehydration.
• It promotes a healthy heart.
• It keeps our body at a normal temperature.
• It lubricates and cushions our joints.
• It protects our spinal cord, organs, cells, and tissues.
• It gets rid of waste through urination, perspiration, and bowel movements.

 

Drinking plain water helps with weight management because unlike sodas and juices that contain sugar, it has no calories. Drinking enough water prevents dehydration, a condition that can cause foggy thinking, overheating, constipation, swollen feet, and kidney stones. Serious dehydration can lead to life-threatening illnesses such as heat stroke.

 

Each person’s daily fluid intake depends on age, sex, and pregnancy and breastfeeding status. Our daily intake is the amount of water we get from foods, plain water, and other beverages.

 

Although there are no precise recommendations for how much plain water adults and children should drink, there are recommendations for total fluid intake per day. Adults need between 2.1 to 2.6 liters (8 to 10 cups) and children need 1 to 1.6 (4 to 6 cups).

 

Some foods have high-water content and can add to your daily water intake. For example, watermelon and spinach contain a significant amount of water so by adding extra fruits and vegetables to your diet, you can boost your hydration.

 

Here are some ways you can make drinking water a daily habit:

• Carry a water bottle and drink at least half a cup every hour.
• Freeze your bottle overnight to enjoy ice-cold water.
• Choose water over sugary drinks like sodas or juices.
• When eating out, drink water – it’ll save money too!
• Serve only water during meals.
• Have your kids drink at least one glass of water before they have juices.
• Add herbs, fruits, or vegetables, such as mint, cucumber, or lemon to your water. It will help improve the taste and help you drink more water.
• Sparkling water with fruit added can be a delicious treat.

 

To prevent dehydration, and ensure your body has the adequate amount of fluid it needs, make water your go-to beverage. Drink it icy cold, or fizzy, or with fruit to make it a delicious habit. Make sure you drink water before, during, and after exercise, especially on hot days, and whenever you feel thirsty. Your body will thank you for it!

 

Augustina Kwafo Baidoo is health educator in the Office of Community and Population Health at Montefiore Heath System.

 

Editor’s Note: Norwood News also recently reported on others ways to stay cool this summer as well as how to take care of pets during periods of intense heat.