But to get all these benefits you need to drink more than you might think. Intermountain Healthcare fitness expert Traci Heiner recommends you drink an ounce of water per pound of body weight, more if you’re exercising vigorously and even more if it’s hot outside. That means if you weigh 150 pounds, to stay hydrated properly, you’d be drinking a little more than a gallon of water every day.
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That may seem like a lot, but even mild dehydration can cause headaches, sleepiness, dizziness, and constipation. “You may experience mild dehydration before you’re even aware you need a drink, so remember to drink before you’re thirsty,” Traci says.
She also shares her tips on how to increase your water intake:
- Take a water bottle with you everywhere you go, so you can drink a little bit at a time no matter where you are. Invest in glass bottle you can reuse and find a pattern or color you like to make those sips more fun.
- Eat more fruits and vegetables. They have a high water content which means they count toward your daily total. Stock your grocery cart with summer favorites like melons, peaches and grapes. You can also freeze fruit and water in a popsicle mold for a hydrating summer treat.
- Drink other beverages too. Milk, juice, coffee, tea, even soup—it all counts toward your daily total! One thing that doesn’t count is alcohol, which may cause dehydration. If you do drink alcohol, drink an extra glass of water to make up for its dehydrating effects.
- Set a reminder on your phone to drink something every hour. This will help you stay hydrated all day long.
Following these tips can will help you have a healthy and hydrated summer. Plus, you’ll get all those great benefits like productivity boosts, better digestive health, clearer skin and more. So what are you waiting for? Drink up!