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Abstract

our cognitive abilities, physical performance, and mood. This can lead to headaches, muscle cramps, joint pain, weakness, and fatigue.</p><p id="ecdf">We feel and function better when we are adequately hydrated since our cells and organs require it to function properly. Water functions to energize muscles, clear liver and kidney toxins, keep joints lubricated, and aide with digestion. Water also helps boost skin health, maintain blood pressure, increase concentration, and promote weight loss.</p><p id="0b8c">Here are some simple steps to help you drink the proper amount of water to advance your health and feel like your best self.</p><h2 id="18c7">Determine Your Water Requirement</h2><p id="f65b">Water needs vary depending on factors including your activity levels, health, and location. There is no universal water consumption recommendation agreed upon, but a general rule of thumb for fluid intake is:</p><p id="f044"><i>About 15.5 cups (3.7 liters) of fluid for men</i></p><p id="24a5"><i>About 11.5 cups (2.7 liters) of fluid for women</i></p><p id="d132">Fluids can include beverages other than water and even food. In fact, you get around 20% of your daily fluid intake from food alone. That means you already have a 20% jumpstart to your daily goal from just eating!</p><p id="d4d3">If you wish to be more individual, you can calculate an estimate of recommended fluid intake based off your weight:</p><p id="1940"><i>Your weight(lb) X 1/2 = # of ounces of fluid per day</i></p><p id="6c40"><i>Example: 150lbs X 0.50 = 75 ounces of fluid per day</i></p><h2 id="445c">Get a Reusable Bottle</h2><p id="1f02">This is environmentally friendly compared to plastic bottles and saves money. A reusable bottle is a cheap and easy win-win solution to drinking enough water while decreasing waste. They even

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sell reusable bottles with time markers to better track water intake.</p><h2 id="62f1">Start Your Morning with Water</h2><p id="27f5">Drinking a glass of water after waking helps rehydrate your body from sleeping all night. This is a free and simple way to help kick start your energy and metabolism.</p><p id="34ae">You can even boost the effects of starting your day with water by following the next tip.</p><h2 id="7005">Flavor your water</h2><p id="a9ec">You can add lemon, berries, cucumber, or mint in a jar and let sit overnight to spruce up the boring taste of water. This can add antioxidants like vitamin C to your daily routine.</p><h2 id="3d99">Set Reminders</h2><p id="30a6">Let’s be real, most of us will forget to drink enough water without some sort of reminder. You can set an alarm every hour or so to remind you to drink a glass of water or take a few swigs from your (hopefully reusable) bottle.</p><h2 id="b4d9">Download a Water Tracker App</h2><p id="a054">I started using a mobile app to track my water intake and unexpectedly discovered I was nowhere close to meeting my daily recommendations. In fact, I was barely meeting half of the suggested requirements even when I was confident I was drinking enough. However, following my aforementioned tip of setting a reminder on my phone resolved this.</p><p id="9e1f">These are helpful apps I found available for tracking water intake:</p><ul><li>Waterlogged</li><li>Daily Water Tracker Reminder</li><li>My Water & Drink Reminder</li><li>WaterMinder</li><li>AQUALERT: Water Tracker Daily</li></ul><p id="f65f">I challenge you to meet your suggested daily requirements. In a couple of weeks I guarantee you will notice a difference in your mind, body, and spirit.</p><p id="5927">So grab your water, go forth, and drink up!</p></article></body>

Water: We Should Drink About It

Are you getting enough water?

Water is Jaded

When I was a recent physical therapy graduate beginning in the hospital setting, I was expecting to treat a plethora of diagnoses. What I was not anticipating was the frequency of hospital admissions from dehydration complications. I was baffled by the amount of dehydration related admissions because many of these cases seemed preventable.

The prevalence of dehydration is staggering as studies show up to 75% of Americans are chronically dehydrated. This made me realize that water is jaded. We see water everywhere and all of the time. Water is easily accessible for most but this has made it easy to overlook water and its benefits for our health.

Our bodies are composed of 55%-60% water and require enough of it to optimally function. Water is an important topic to consider because the majority of us fall below the recommended daily intake, even though proper hydration is crucial for health. And although water is common it does not mean that we should take it for granted.

Our bodies can grudgingly get by with mild to moderate dehydration but prolonged dehydration can lead to many bodily dysfunctions. Dehydration can negatively affect bodily systems including our cognitive abilities, physical performance, and mood. This can lead to headaches, muscle cramps, joint pain, weakness, and fatigue.

We feel and function better when we are adequately hydrated since our cells and organs require it to function properly. Water functions to energize muscles, clear liver and kidney toxins, keep joints lubricated, and aide with digestion. Water also helps boost skin health, maintain blood pressure, increase concentration, and promote weight loss.

Here are some simple steps to help you drink the proper amount of water to advance your health and feel like your best self.

Determine Your Water Requirement

Water needs vary depending on factors including your activity levels, health, and location. There is no universal water consumption recommendation agreed upon, but a general rule of thumb for fluid intake is:

About 15.5 cups (3.7 liters) of fluid for men

About 11.5 cups (2.7 liters) of fluid for women

Fluids can include beverages other than water and even food. In fact, you get around 20% of your daily fluid intake from food alone. That means you already have a 20% jumpstart to your daily goal from just eating!

If you wish to be more individual, you can calculate an estimate of recommended fluid intake based off your weight:

Your weight(lb) X 1/2 = # of ounces of fluid per day

Example: 150lbs X 0.50 = 75 ounces of fluid per day

Get a Reusable Bottle

This is environmentally friendly compared to plastic bottles and saves money. A reusable bottle is a cheap and easy win-win solution to drinking enough water while decreasing waste. They even sell reusable bottles with time markers to better track water intake.

Start Your Morning with Water

Drinking a glass of water after waking helps rehydrate your body from sleeping all night. This is a free and simple way to help kick start your energy and metabolism.

You can even boost the effects of starting your day with water by following the next tip.

Flavor your water

You can add lemon, berries, cucumber, or mint in a jar and let sit overnight to spruce up the boring taste of water. This can add antioxidants like vitamin C to your daily routine.

Set Reminders

Let’s be real, most of us will forget to drink enough water without some sort of reminder. You can set an alarm every hour or so to remind you to drink a glass of water or take a few swigs from your (hopefully reusable) bottle.

Download a Water Tracker App

I started using a mobile app to track my water intake and unexpectedly discovered I was nowhere close to meeting my daily recommendations. In fact, I was barely meeting half of the suggested requirements even when I was confident I was drinking enough. However, following my aforementioned tip of setting a reminder on my phone resolved this.

These are helpful apps I found available for tracking water intake:

Waterlogged
Daily Water Tracker Reminder
My Water & Drink Reminder
WaterMinder
AQUALERT: Water Tracker Daily

I challenge you to meet your suggested daily requirements. In a couple of weeks I guarantee you will notice a difference in your mind, body, and spirit.

So grab your water, go forth, and drink up!