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“Drinking water is essential to a healthy lifestyle.” Stephen Curry

We hear it all the time: drink more water! Sure, it does not have caffeine or sugar, but what is the big deal about this clear drink? According to experts, there is a lot of positives to drinking enough water each day and staying hydrated. Perhaps the most well-known purpose of staying hydrated is that water helps the body to excrete waste through perspiration, urination, and defecation1. It helps fight off illness and can help prevent certain medical conditions such as kidney stones, exercise-induced asthma, urinary tract infections, and hypertension(1). Staying hydrated also helps to create saliva and prevent constipation, as well as aids in digestion, nutrient absorption, and weight loss(1). Drinking enough water each day maximizes physical performance, improves blood oxygen circulation, keeps skin bright, and regulates body temperature in addition to protecting your tissues, spinal cord, and joints(1). Your water intake is also linked to boosting energy, improving mood, and increasing cognitive function(1).

Clearly drinking enough water is linked to a multitude of physical and mental health benefits, so how can you make sure you are getting enough? Research has shown that most people get about 20% of their daily water intake from food so ideally, you would need to consume between about 73 ounces (2.12 liters) to about 100 ounces (3.0 liters) of water and water-based beverages daily to ensure proper hydration(1).

Below are some tips to help increase your water intake each day(2):

  • Add some flavor: steeping fresh fruit (grapefruit, strawberries, lemon), veggie slices (cucumber, ginger, celery), and herbs (basil, mint, lavender) in your carafe can make consuming your daily ounces a little more exciting
  • Connect drinking water to daily activities: making morning coffee? Drink a glass of water while you wait. Taking a bathroom break? Drink a glass of water after you finish. Making dinner at home or waiting at a restaurant? Drink a glass of water while cooking or waiting.
  • Keep water bottles everywhere: having water readily accessible can make a huge impact on what we reach for when we are thirsty, so keep full water bottles in your most trafficked places as well as in bags and in your car. There’s no bad place to keep a full water bottle!
  • Monitor your water intake each day: this both serves to keep you on track and lets you be proud of reaching your goal. You can use a water bottle that is marked to show progress, check in at scheduled times each day to evaluate progress, or use an app on your phone that will monitor your intake.

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1 https://www.healthline.com/health/food-nutrition/why-is-water-important#saliva
2 https://www.self.com/story/how-to-drink-more-water