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By: Angelina W.
Dehydration is an important but often overlooked health issue. Dehydration occurs when there is insufficient water in the body, which can lead to complications such as fatigue, headache, constipation, etc. It is a health condition that takes place when you lose more fluids than you take in and your body malfunctions. Most of the time, dehydration occurs when you forget to drink water for a long time or when you sweat a lot on a hot day. Thirst is how your body responds to dehydration, but this response is not always noticeable, which is dangerous. Accordingly, it is important to stay hydrated daily to ensure that your body is functioning properly from the basics!
70% of our body contains water.
Why does the body need water?
70% of our body contains water. Water plays a crucial role in almost every bodily function. It is essential for regulating internal body temperature, carrying nutrients to the cells, and protecting organs and tissues. Without the presence of water in our bodies, we would not be able to survive or even live a normal life. For instance, we would not be able to sweat, which would hinder our body’s ability to regulate body temperature. Nutrients would also be inefficiently transported to the cell, and organs would lack the necessary cushion needed for protection and smooth functioning.
Every day, we lose around 8 to 12 cups of water through our breathing, perspiration, and urine or bowel movements.
How much water should we drink?
Every day, we lose around 8 to 12 cups of water through our breathing, perspiration, and urine or bowel movements. This means that we should consume more than 8 cups of water per day to ensure that our body stays hydrated. By replenishing the water that our bodies lose daily, we are supporting important bodily processes, such as digestion, circulation, and waste elimination.
For men, it is recommended that they drink at least 12 cups of water per day, and for women, a minimum of 9 cups is sufficient. This is because men generally have a higher metabolic rate than women. This means that men use more energy and lose more water quickly than women. Thus, men will require more daily water intake to replenish their bodies and stay hydrated. More important than general recommendations though, it is important to drink according to your body’s needs. If you exercise a lot, you may need more than 10 cups of water per day. Physical activity is certainly a factor of consideration. Weather also plays an important role in determining the amount of water someone needs; hot weather may cause someone to drink more water than they normally would. Your total fluid intake should be based on your current condition.
Watch out for Dehydration symptoms!
Headache
Fatigue
Dry mouth or throat
Constipation
*Dehydration could cause both minor and severe health problems.
How to check if you’re dehydrated?
An easy way to assess your hydration level is through the color of your urine. If you are properly hydrated, then the color of your urine will be light yellow or even colorless. A darker yellow would indicate dehydration and should be a helpful reminder for you to drink more water.
However, drinking lots of water does not necessarily only benefit your body as over-hydrating can also bring many health consequences. Overhydration, also known as water intoxication or water poisoning, occurs when someone has an excessive amount of water in their body. It can be caused when someone consumes too much water or when someone develops a disorder that hinders the body’s ability to excrete excess water. When your body cannot excrete the excess water, then it could cause nausea and vomiting, muscle cramps, and mental disorientation.
Tips to stay hydrated:
Carry around your water bottle
Eat hydrating fruits and vegetables
Incorporate foods high in water content into your diet. Cucumbers, watermelons, and oranges are fruits and vegetables that could help you stay hydrated!
Monitor your urine color
Pale yellow color urine is a good indicator of proper hydration
Dark yellow color urine could mean that you need to drink more water and it could be a sign to visit the doctor.
Limit caffeine and alcohol consumption
Both drinks could lead to dehydration so it is important to balance them with adequate amounts of water.
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Here are 3 trending water bottles that could encourage you to drink more water!
Stanley
Stanley Cups became increasingly popular in 2024, with consumers drawn to the cup’s aesthetic design and functionality. With many different sizes and designs, people can pick the water bottle that is suitable for their current hydration level and style. The most popular version of the Stanley Cups is the Quencher H2.0 FlowState Tumbler. This water bottle has a straw, can hold 40 ounces of water, and keeps the temperature of the water consistent in the cup. This water bottle also has a FlowState lid, which is a silicone seal around the lid of the cup that can prevent water from spilling out. These appealing features motivate people to drink more water and stay hydrated throughout the day.
Owala
Owala water bottles have been trending in recent months and it has encouraged people to use their water bottles to drink more water. One unique feature of Owala water bottles is that they have a straw and chug lid, which allows people to sip water from the built-in straw or chug water from the larger hole. With these two options given in one water bottle, people have found it fun and easy to drink water. Moreover, Owala offers water bottle designs that are both stylish and convenient.
Hydroflask
Hydroflask is another water bottle brand famous for its sustainability and functionality. It is popular for being a double-walled, insulated water bottle that effectively maintains the water's temperature. Specifically, the Hydro Flask 21 oz Standard Mouth water bottle has been trending in terms of its insulation abilities and accessibility. Users have found this water bottle to be very convenient as it does not leak and it is able to fit in most cup holders.
Staying hydrated is essential for maintaining our health and allowing bodily functions to occur properly. However, it is also important to achieve the right balance of water in your body; too much water cannot be good either! Both dehydration and overhydration are detrimental to our health, as they can lead to serious health complications.
So… remember to Keep Calm and Hydrate On!
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Works Cited
Allie Wergin, RDN. “Water: Essential for Your Body.” Mayo Clinic Health System, Mayo Clinic Health System, 17 Apr. 2024, www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/water-essential-to-your-body-video.
“Dehydration.” Cleveland Clinic, 1 May 2024, my.clevelandclinic.org/health/diseases/9013-dehydration
“How Much Water Do You Need to Stay Healthy?” Mayo Clinic, Mayo Foundation for Medical Education and Research, 12 Oct. 2022, www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256#:~:text=So%20how%20much%20fluid%20does,fluids%20a%20day%20for%20women.
“Overhydration - Overhydration.” MSD Manual Consumer Version, www.msdmanuals.com/home/hormonal-and-metabolic-disorders/water-balance/overhydration. Accessed 24 Nov. 2024.
“Overhydration: Types, Symptoms, and Treatments.” Healthline, www.healthline.com/health/overhydration#symptoms. Accessed 24 Nov. 2024.
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