What Are 5 Ways to Stay Hydrated?

Medically Reviewed on 4/20/2022
What are 5 ways to stay hydrated?
Here are the five best ways to stay hydrated throughout the day, which can prevent dehydration and result in numerous health benefits.

Staying hydrated is an important and sometimes overlooked aspect of healthy health. It becomes increasingly more crucial to stay hydrated as you age.

  • Adults aged 60 years and older are at a higher risk of dehydration for several reasons, including natural decreases in thirst and changes in body composition.
  • In addition, seniors are more prone to use diuretics and other drugs that promote fluid loss in the body.

Learn five of the best ways to stay hydrated below.

5 ways to stay hydrated

  1. Keep a water bottle with you
    • To keep up your hydration, an average adult should drink around 2 to 3 L of water every day. In hotter weather and during intense physical activity, the quantity will increase. Those who work outside should have water bottles with them.
    • Even slight dehydration can make you feel thirsty and harm your body. You should never wait until you feel thirsty to drink water. Always keep an eye out for signs of dehydration in yourself and the people around you.
    • If you experience symptoms of fever, vomiting, or diarrhea, you should increase your intake of fluids. Drink plenty of water throughout the day, especially when the weather is hot or if you are active.
  2. Drink infused or flavored water
    • Detox water, flavored-fruit water, and fruit-infused water are all terms for infused water, which is frequently a blend of fruits, vegetables, and herbs that have been soaked in cold water.
    • Fruit-infused water is ideal to drink, which you can sip all day, since it may raise your usual water intake. Infused water helps accelerate your body's metabolism, increases energy levels, and prevents cramps, and has various other important health benefits.
    • Flavored beverages are a refined option to plain water, and they have the greatest impact when they are consumed along with food. Consult a dietitian for further information on combining flavored water and meals.
    • Frequent and optimum hydration is crucial to your health and general physical and mental performance, and it may help enhance your sleep quality, cognition, mood, and overall well-being.
  3. Munch on fruits and vegetables
    • Watermelon, orange, pineapple, grapes and strawberries, cucumber, tomatoes, iceberg lettuce, and spinach have high water content. They are high in critical minerals and vitamins. Smoothies can be made with fruits and vegetables and milk or yogurt.
    • Coconut water contains electrolytes, is high in potassium, salt, calcium, carbs, fiber, and sugars, and helps you stay hydrated. It contains anti-aging and antibacterial effects. Because coconut water contains high levels of potassium, those with compromised renal function should seek medical advice before consuming it.
  4. Avoid sugary and carbonated beverages
    • These beverages often have no nutritional value and do not adequately hydrate the body. Furthermore, sugary drinks might cause more harm than good. To mention a few, side effects include insulin resistance and an increased risk of dementia.
    • If it does not contain additional sweets, flavor, or citric acid, carbonated water may be just as hydrating as plain water.
    • Before opting to hydrate correctly, make sure you understand what you are putting in your body.
  5. Avoid direct heat on sunny days
    • Stay indoors in an air-conditioned atmosphere on hot days. Avoid sun exposure, at the brightest time of the day, especially between 10 a.m. and 2 p.m., when the sun's rays are at their peak. Plan outdoor activities for early in the morning or late in the evening.
    • Wear light, loose clothes that allow your skin to breathe. Dark colors absorb heat, so choose lighter hues. Wear a wide-brimmed hat in the sun to keep your head cool, and use enough sunscreen to avoid sunburn, which can raise your skin temperature and make it more difficult to stay cool.

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7 health benefits of staying hydrated

  1. Detoxification
    • Water promotes your body's natural detoxification mechanisms, which eliminate waste and toxic chemicals through urine, breathing, sweat, and bowel movements. Supporting your body's powerful, built-in detoxification systems will help improve your overall health.
  2. Helps with good heart health
    • Water makes up most of your blood. When you do not drink enough water, the blood gets concentrated, which might lead to a mineral imbalance (electrolytes). These minerals, such as potassium and sodium, are essential for your heart's correct functioning.
  3. Kidney health
    • Kidney stones are mineral crystal aggregates that occur in the urinary system and are often excruciatingly painful. Drinking enough water each day might help disperse the concentration of minerals in the urinary system, making stones less probable. Water helps remove dangerous germs from the bladder and avoid urinary tract infections.
  4. Improves brain performance
    • Mild dehydration (as little as two percent fluid loss) can have an impact on memory, mood, focus, and response speed. Adding a few glasses of water to your daily diet can improve cognition, calm emotions, and even counteract symptoms of stress. This is especially significant for elderly persons, who are more prone to dehydration and reduced cognitive function.
  5. Regulates the body’s temperature
    • According to studies, dehydration causes the body to store more heat. This, in turn, reduces your tolerance to high temperatures. When you are hot during exertion, drinking enough water helps you create perspiration, which cools your body down. This built-in cooling system is crucial to avoiding heatstroke and other potentially fatal heat-related diseases.
  6. Provides energy
    • Dehydration can impair circulation and reduce the supply of oxygen to the brain. Inadequate fluid intake might force the heart to work harder to circulate oxygen throughout the body. All wasted energy might leave you feeling fatigued, sluggish, and unfocused. Simply drinking more water can keep you hydrated and give you more energy to go through the day.
  7. Reduces joint pain
    • The cartilage in the joints is made up of about 80 percent of water. Staying hydrated keeps the joints lubricated and reduces friction by forming a "cushion" between the bones. Less friction equals fewer aches and pains and smoother-moving joints.

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Medically Reviewed on 4/20/2022
References
Image Source: iStock image

Madison Memorial. 5 Steps to Stay Hydrated & Water Benefits on the Body. https://madisonmemorial.org/drink-water-and-stay-hydrated/

Davis JL. Top 10 Ways to Stay Hydrated. WebMD. https://www.webmd.com/food-recipes/features/top-10-ways-to-stay-hydrated

Scripps Health. 6 Simple Ways to Stay Hydrated. https://www.scripps.org/news_items/6630-6-simple-ways-to-stay-hydrated