Gaby
Experts recommend that adults drink up to two liters of water a day. For many people, though, staying hydrated is a challenge.
Lauren Ball and Emily Birch at the University of Queensland in Australia developed guidelines for building a regular water habit while avoiding the health problems that come with dehydration.
Why Water is Important
You’ve heard the saying, “water is life.” It’s not just a cliché — water is essential for your body to function properly.
Water boosts metabolism, supports digestion, helps flush out toxins, fuels energy, supports kidney function, eases headaches, regulates body temperature, and lubricates joints.
Water is the simplest, most time-tested beauty treatment. It cleanses and nourishes the skin, helping it look more youthful.
If you don’t drink enough water, dehydration can occur. Dehydration often causes migraines, dizziness, fatigue, dry mouth, constipation, and trouble concentrating. Severe dehydration raises the risk of urinary tract infections and kidney stones.
How Much Fluid Do You Need?
A common guideline is 6–8 glasses a day, but many doctors prefer a weight-based rule: about 25 milliliters of water per kilogram of body weight.
Fluid needs change with age because metabolic demands shift over time. For example, newborns require more fluid per kilogram than their parents, while older adults generally need less water than younger adults.
Normal water turnover in adults is about four percent of total body weight per day. For instance, if you weigh 70 kg, you lose roughly 2.5–3 liters of water daily (not including sweat losses). To stay hydrated, consume that amount from food and nonalcoholic drinks.
How to Make Yourself Drink Enough Water
You can learn from younger people: many use mobile apps that remind them to drink regularly.
Establish a daily drinking routine so hydration doesn’t feel like a chore. Drink a glass of water right after you wake up. Before your coffee break, have a glass of water. Drink water before each meal. Fit these hydration breaks into your schedule in whatever way works best.
If drinking a full glass at once feels hard, start with half a glass. Buy a sturdy, convenient water bottle in a size you like. Carry it in your bag, keep it on your desk, and leave one by your bed.
Try natural flavorings like lemon, lime, fruit slices, berries, or mint. In a bottle in the fridge, fruit stays fresh for about three days. Avoid ice-cold water; room-temperature water is usually easier on the body. Skip the sugar.
You can also count tea toward your fluids. Brew green or black tea, let it cool, and drink it. Brew fruit teas directly in lukewarm water.
One more thing: if you’re thirsty, you’re already a bit dehydrated. Listen to your body’s signals and keep hydrated to support your health.
