We don’t function at full capacity when we’re dehydrated. The Institute of Medicine recommends roughly 13 cups (3 liters) of water per day for adult men and 9 cups (2.2 liters) per day for women. There are many simple ways to make sure you and your family are drinking plenty of fluids each day. Remember, food provides about 20 percent of water intake as well and many fruits and vegetables are more than 90 percent water by weight. Make an effort to monitor your fluid intake and you’ll be functioning better in no time.
Some signs that you may be dehydrated include:
Hunger between meals
Staying Hydrated, the Fruit and Veggie Way
Drinking an adequate amount of water is the common-sense approach to avoiding dehydration, but did you know eating certain fruits and vegetables can also count toward your daily water needs? Actually, roughly 20% of our water intake is from foods. In the summer months, make sure to eat a lot of these hydrating fruits and veggies:
Zucchini is 96% water. This member of the squash family is the best source of dietary fiber, which will have you feeling full for longer.
Tomatoes are 94% water. Take note that grilling tomatoes will reduce the water content, but still offer a hydrating amount!
Watermelon and strawberries are 92% water.
Try these simple changes to maintain hydration:
Drink a full glass of water as soon as you wake-up.
Replace soda with flavored water for a healthier treat.
Keep a water bottle with you during the day and make a point to refill it at least three-four times.
Drink water with breakfast, lunch and dinner.
Add more high-water-content fruits and vegetables to your diet - a plant based, whole foods diet is extra hydrating and health promoting!
Jazz up your water with fruit, cucumbers, and herbs like basil and mint. Citrus slices look beautiful and make your water taste amazing.
Sports drinks are not necessary for workouts lasting under one hour and might actually pull energy away from the working muscles while you try to digest the sugar.