Drink water. Just Do it! It’s hot. Hotter than hot. You may be losing more fluid than you realize going about your daily routine when your body is trying to cool you down from getting in a hot car or carrying in groceries in hot, humid conditions.
Your body also needs water to produce tears and saliva. You may notice you have less energy or feel grumpy when you don’t stay on top of how much you’re drinking.
People with sore tummies may have an aversion to both food and fluid intake. This can lead to dehydrating more quickly because we get fluids from both.
I’m not opposed to fluids other than water, but I avoid both sugar and sugar substitutes. Not only do I find them distasteful, they don’t satisfy my thirst.
For me to drink water, it needs to be cold. Even if it’s cold outside, I prefer water with ice. If you have an aversion to drinking water, experiment with the temperature. Both of my sons enjoy hot water and many swear by room temperature.
If you’re easily distracted and forget to drink, set a timer or combine drinking with another activity – stretching your legs, walking to the printer, attending a meeting, loading the dishwasher, or doing laundry. Keeping an insulated tumbler handy can also be helpful.
If you don’t like the taste of water, a squeeze of orange, lime, or lemon may help. And there are many flavor packets you can add to make it more palatable. My preference is plain water, but some packaged flavoring may also have needed electrolytes. Be sure to read labels to avoid ingredients your system can’t tolerate.
For those who suffer from chronic or episodic diarrhea, you may be losing both fluids and electrolytes and need to monitor your salt intake as well. Talk to your doctor about the best approach to take.
Caffeinated drinks, some medications, exercise, elevation, and weather can have a significant effect on the amount of water you need. For those who suffer from chronic or episodic diarrhea, you are losing fluids (and electrolytes and may need to monitor your salt intake as well).
Of course, this means there’s no static amount of water needed to stay properly hydrated because every day is different.
Mayo Clinic’s website indicates studies suggest an average healthy adult will get enough water if they ingest about 11.5 cups (92 oz or 2.7 liters) to 15.5 cups (124 oz or 3.7 liters) per day of total fluid. This amount can include food and other liquids. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
If you walk into a convenience store to purchase bottled water, you’ll find 16.9 – 20 oz bottles are common. As a visual reference, you’ll need the equivalent of about 6 of those per day, more if you’re walking a lot, gardening or doing yard work in the heat, spend a lot of time in airplanes, or are living or traveling at a high elevation.
I’ve moved my walking time up two hours and still have to abbreviate the distance just to make it tolerable. This minor walk or 20 minutes in the garden result in sweat rolling down my face and limbs. It takes an equal length of time to cool down and rehydrate once I’m back inside. Can I go longer or do more? Yes, but then it takes longer to recover.
When you’re swimming, you may be less prone to drink because fluid loss is not as obvious. Using a timer or carrying salty snacks can help remind you to drink water when you take a break from the pool.
Getting enough fluids will most likely come down to smart self-management. Play to your weaknesses so they don’t become barriers to getting what you need. If what you try first doesn’t work, try something else.
Through trial and error you can figure out the best way to motivate yourself to drink water. Just do it!
