Make Hydration a Priority for Your Health

By: Courtney Lewis

June 22, 2022

Woman on trail smiling holding water bottle

As the temperatures skyrocket and we return to more outdoor activity, one thing is certain: you must hydrate to stay cool, healthy, and functional. But how much water do you need, and what are some easy ways to ensure you are getting enough? Aurosis Reddy, DO a family medicine provider with Renown Medical Group, shares what you need to know. 

How Much Water Is Enough? 

Experts agree that recommended daily water intake can vary depending on different factors such as your weight, metabolism, location, diet, physical activity, and health. As a rule of thumb, women should aim for a daily fluid intake of 91 ounces, and men should aim for 125 ounces. It is important to listen to your body and recognize when you might need to increase your water intake. For example, if you’re partaking in strenuous exercise, or spending time outside in the heat, you’ll want to give your body more water and electrolytes to function properly. 

How Can I Tell If I Am Dehydrated?

  • Decreased coordination
  • Fatigue
  • Less urination
  • Dizziness
  • Dry, sticky lips and mouth
  • Increased thirst
  • Headache

What to Do If You’re Dehydrated 

Treatment for dehydration depends on the severity of your symptoms. If you have any of the mild to moderate symptoms listed above, you may want to see a doctor or visit an urgent care. If you have any of the following severe symptoms, you will need to call 9-1-1 or visit the emergency room:  

  • Dark colored urine
  • No urination 
  • Severe diarrhea or vomiting 
  • Muscle cramps 
  • Weakness and dizziness 
  • Confusion 
  • Sunken eyes 
  • Loss of consciousness or alertness 

Tips for Staying Hydrated

  • Take regular water breaks 
  • Start your morning right by reaching for a glass of water when you wake up
  • Drink water before and after eating
  • Avoid relying on sodas, alcohol, and caffeinated beverages to hydrate you
  • Drink water before and after a workout and every 20 minutes during a workout
  • Carry a refillable water bottle with you while running errands 
  • Set a phone reminder to hydrate at least once every hour
  • Infuse your water with natural flavors such as limes, lemons, mint, oranges, berries, cucumbers, and other fruits
  • Pay attention to symptoms of dehydration