Water plays a vital role in several bodily functions. It makes up more than half of your body weight and is one of the main constituents of blood and other body fluids. It aids digestion and waste removal, protects organs, regulates body temperature and helps in maintaining normal blood pressure. Staying hydrated is important because it wards off dehydration and heat stroke. Eight glasses of water a day may be adequate for most people, but your need for liquids is greater during hot weather. Factors such as pregnancy, breastfeeding, exercise and sweating also increase your need for water.
Step 1
Learn the signs of dehydration and prevent them. If you feel thirsty or your mouth feels dry, you're already beginning to experience dehydration. The amount of urine you pass and its color is also an indicator of your water drinking habits. If you regularly urinate and the urine is pale yellow or colorless, you're drinking an adequate amount of water. If your urine is dark in color and has a strong odor, you need to drink more fluids. Other signs of dehydration include tiredness, lightheadedness and headaches.
Step 2
Begin your day with one or two glasses of water. Avoid caffeinated beverages and alcohol, which are diuretics that remove water from the body. If you have a coffee or tea with breakfast or during breaks at work, aim to drink a glass of water, too. Keep a bottle of water handy at all times, whether you're at home or at work. You could also keep a pitcher of water in the fridge and flavor it with orange or lime slices.
Step 3
Maintain a daily schedule for drinking water. When you exercise, remember to drink water before, during and after activity. In addition to water, drinks such as unsweetened fruit juice, low-fat milk, soup and soy beverages also keep you hydrated. Fruits and vegetables are also high in water content and are good dietary choices.
Step 4
Keep a water bottle on your work desk so that it is always handy. Drink a glass of water before every meal. Take frequent sips of water when you are having lunch, dinner or snacks and try to drink a full glass with each meal. If you feel hungry between meals, drink a glass of water before reaching for a snack. This will also help you distinguish thirst from hunger and prevent overeating. If the weather is cold and you feel like having a hot coffee or tea, try switching to hot water instead. Remember that caffeinated liquids and alcohol do not count as part of your fluid intake.
Things You'll Need
- Pitcher
- Bottle
- Glass
- Lime
- Orange
- Water
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