It can be easy to forget about hydration, but not drinking enough water can lead to serious health consequences. As temperatures rise in the summer, staying hydrated becomes more important and often more challenging.
When working with athletes, Capital Blue Cross Health Coach Nithyasri Sundar said she can often tell when someone is not drinking enough water. Dehydration, especially in active individuals, can appear as muscle cramps or tenderness, headaches, fatigue, dizziness, or feelings of weakness.
However, people at any activity level can experience the effects of dehydration, making it important to build consistent habits that support daily water intake. Drinking enough water helps your body to maintain a normal temperature, lubricate and cushion joints, protect your spinal cord, and flush out waste through urination, sweat, and bowel movements.
The risks of dehydration
Dehydration occurs when the body loses more fluids than it takes in. Exercise, daily activity, or simply spending time in hot weather can lead to the loss of fluids. The risk of becoming dehydrated increases in the summer, as people tend to work outdoors or engage in activities that cause heavy sweating.
Common signs of dehydration in adults include extreme thirst, decreased urination or dark-colored urine, fatigue, dizziness, confusion, and sunken cheeks or eyes. When left unaddressed, chronic dehydration can lead to more serious complications, such as heat-related illnesses or injuries, urinary or kidney problems, and seizures.
Despite the well-known importance of hydration, many Americans fail to meet the daily recommended water intake. Studies show that only 43% of Americans report drinking the recommended amount of water each day.
How to drink more water
For many people, the real challenge is remembering to drink water consistently. Here are tips from Sundar on how to drink enough water:
Drink one glass of water when you first wake up
Sundar recommends starting the day with a glass of water as one of the simplest ways to build hydration into a daily routine. “Starting the day with water is definitely my first go-to,” she said. “It does have a lot of benefits… not only with increasing your water intake, but even your gut and everything feels better when you start your day with water.”
Add flavor to your water
From there, finding ways to make drinking water more enjoyable can help maintain the habit. For those who do not like the taste of plain water, Sundar suggests infusing it with herbs or fruits such as mint, berries, and lemon.
Keep a water bottle with you
Using a water bottle with measurement markers can also provide a visual indication of how much water you have consumed throughout the day.
Pair drinking water with another habit in your routine
Another strategy Sundar recommends is pairing the habit of drinking water with an existing habit, also known as “habit stacking.” For example, every time you get up to use the restroom, make it a point to drink water afterward. Linking hydration to a routine activity can make it easier to stay on track.
Reach for water before a snack
Sundar also notes that “thirst manifests as hunger for the most part,” encouraging people to drink water before reaching for a snack. In some cases, drinking water may satisfy what feels like hunger and helps reduce overeating.
In addition to drinking water, consuming water-rich foods such as watermelon, cucumber, celery, zucchini, and squash can supplement overall hydration.
