4 Ways to Drink More Water and Stay Hydrated

We are what we drink—and in the case of most adults, water makes up 60-70% of our body weight.

Water is vital for the proper function of virtually every cell, tissue, and organ in the body, and is needed for proper digestion and delivery of nutrients to your cells, and to help regulate body temperature. Water also acts as a “shock absorber” for the brain and spinal cord, and it lubricates joints, organs, and tissues. And adequate water intake may even help you manage your weight.

How Much Water Should I Drink?

Of course, your age, size, gender, and physical activity level will help determine your water needs, as does the climate. As a general rule, according to the Institutes of Medicine, the recommended daily fluid intake is about 11 cups for adult women and 15 cups for men. That sounds like a lot, but not all of it needs to come from beverages alone.

About 70-80% should be provided by beverages – and at least half of that from water, with lesser contributions from tea, coffee, milk, and other beverages. The remaining 20-30% should come from watery foods such as fruits and vegetables.

Many people wonder if drinking caffeinated beverages such as coffee and tea counts toward hydration goals or against them. The good news: moderate amounts of caffeine will not deplete the water in your body. But do watch the calories in those fancy coffee drinks – large amounts of cream and sugar add-ins can rack up calories quickly.

Be Aware of Dehydration Symptoms

When you’re not properly hydrated, your body sounds an alarm that shows itself first as thirst and dry mouth. Signs that you may not be taking in enough fluid might include:

But by the time your thirst mechanism kicks in, you’re already fairly dehydrated, so it’s important to stay on top of your fluid intake during the day. It’s also critical to make sure infants and small children get enough fluids as well – a 2015 study showed that half of the nation’s children are under-hydrated.

You’ll also need extra water when you’ve had diarrhea or vomiting, if you’re running a fever, or if you’ve been physically exerting yourself.

Ways to Up Your Intake

We all know we should drink water, but we don’t always set ourselves up for success. Some ways to make it easier:

Whatever way you choose to stay hydrated, even a little bit more water on a daily basis can make a big difference.

Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND –Sr.Director, Worldwide Nutrition Education and Training

Susan BowermanM.S., RD, CSSD, CSOWM, FAND – Sr. Director, Worldwide Nutrition Education and Training

Susan Bowerman earned a B.S. in biology with distinction from the University of Colorado, and received her M.S. in food science and nutrition from Colorado State University. She is a registered dietitian, holds two board certifications from the Academy of Nutrition and Dietetics as a certified specialist in sports dietetics, and a certified specialist in obesity and weight management, and is a Fellow of the Academy.