Water makes up more than half your body weight, and this is for good reason. Your body relies on water to function properly; it needs it to remove waste, maintain a proper body temperature and lubricate your joints. When dehydrated, you can experience everything from a headache to lack of tears when you cry. Keeping the right amount of fluid in your body is easy, but you simply need to make small changes to ensure this happens.
Begin Your Day With Water
Drinking a glass of water upon waking replaces any fluids lost during the night and jump-starts your hydration journey for the day. Ending your day with a glass of water offers the same benefits, especially if you exercise vigorously or drink other beverages such as coffee that contribute to dehydration.
Add Some Flavor
Some people dislike water because it has no flavor. Combat this by adding natural flavors from lemons, oranges or berries. Try cutting fresh fruit and placing it in the bottom of your glass; this allows the water to absorb the flavor, giving your tongue a refreshing treat as you give your body what it needs.
Set a Schedule
Drinking water is easy to forget until thirst strikes. Thirst, however, is a sign of dehydration, explains Texas Heart Institute. Setting a schedule, such as a glass of water when you wake up and before bed, along with one with each meal, ensures you receive what your body craves.
Fill a Water Bottle
If you are always on the go, fill a water bottle and take it with you. Carry it by your side at all times, taking a few sips here and there throughout the day. If you enjoy a meal at a restaurant, refill your bottle, keeping your supply fresh. When ordering, ask for a glass of water rather than coffee or soda.
Eat More Fruits and Vegetables
Fruits and vegetables contain a large amount of water, therefore, try to include as many servings with your meals as possible. Most processed foods decrease the water supply in your body; replacing these with fruits and veggies prevents dehydration from occurring.
Increase Intake During Exercise
FamilyDoctor.org recommends drinking water before, during and after your workout. Exercise causes you to sweat, which is one mode of water loss. If working out 1 1/2 hours or less, Texas Heart Institute recommends drinking 16 oz. of cool or cold water one to two hours prior. Drink another 16 oz. 15 minutes before and 5 oz. of cool water every 10 minutes during the workout. Immediately following your routine, drink another 16 oz. of cool or cold water.
Signs of Dehydration
Recognizing the signs of dehydration is as important as taking the steps to prevent it. If you produce little or no urine or urine that is darker than usual, seek medical attention. Other signs include extreme thirst, fatigue, dry mouth, confusion and feeling dizzy or lightheaded.
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