How to Drink More Water and Avoid Adult Dehydration

We all know we are supposed to stay well-hydrated, but do we know why and how to maintain good hydration?

Why is water good for you? 

Being hydrated helps regulate temperature and digestion, keeps joints and tissues lubricated, helps prevent muscle fatigue and improves mood and sleep. A dehydrated body functions poorly and is hard-pressed to fight off infection and other insults.

How to drink more water

We know we should be properly hydrated, but how should we best accomplish this?  Some carry a water bottle and sip on it all day long. Others go to the sink and down a few glasses of water a few times a day. However, these systems do not work for everyone. So, what are the alternatives?

Be mindful of your hydration, pay attention to more water you consume in a day.

Start each day with a glass of water.

Slip in a glass of water before each meal.

If you do not like water, try sparkling water, tea, broth, milk, or electrolyte-infused sports drinks. Decaffeinated teas may be favorable to a glass of water and that counts. Coffee, on the other hand, is a diuretic and does the opposite of what you want to accomplish. So, coffee drinkers should drink water before their morning coffee to counteract the dehydrating effect.

Eat foods with high water content

Learn which foods are mostly water and count towards your overall hydration. This will help you stay hydrated without downing glasses of water or tea all day.

Examples of foods with high water content include 

  • Watermelon
  • Cucumbers
  • Grapes
  • Tomatoes
  • Zucchini
  • Lettuce
  • Oranges
  • Strawberries 

Signs of dehydration in adults

An important note about hydration is recognizing the signs of dehydration. If you’re an older adult, thirst is a sign you might already be dehydrated, so don’t wait until you’re thirsty before you drink water. 

In addition, The Mayo Clinic advises that these symptoms may be indicators of adult dehydration: 

  • Extreme thirst
  • Less frequent urination
  • Dark-colored urine
  • Fatigue
  • Dizziness 
  • Confusion. 

If these symptoms occur, take control of your hydration and call your doctor.

Being fit and healthy requires us to maintain good hydration. This article provides very basic information and is no substitute for your doctor’s advice and counsel. If you feel that you struggle with maintaining proper hydration, discuss this with your physician for further information detailed to your specific conditions and medications.

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