Content

• Steps
• Method 1 of 2: Drink water regularly
• Method 2 of 2: Find out how much fluid you need
• Tips

Since the human body is mostly water, drinking enough of this fluid is very important for your body to function perfectly. To stay hydrated, you need to understand how much water you need to drink and use strategies to stay hydrated in your daily life. Also, keep in mind that the amount of water required will vary depending on factors such as physical activity, ambient temperature, health status, and pregnancy.

Steps

Method 1 of 2: Drink water regularly

1. 1 Drink water in the morning right after waking up. Some people only drink milk, tea or coffee in the morning, but adding at least one glass of water before breakfast will help increase the amount of water in the body in the morning. You can put a bottle of water right next to your bed so you don't forget to drink it in the morning.
2. 2 Always carry water with you. Small water bottles are cheap and easy to take with you to work, school, or any other circumstance when you need to leave your home for a few hours. Some special bottles have markings to help you keep track of how much you've drunk and how many milliliters of liquid are left.
   • It is generally recommended to drink at least 8 glasses of fluid a day or more if you exercise or spend time outdoors in hot weather. However, men need an average of 13 glasses and women need 9 glasses of liquid every day.
3. 3 Drink water before you feel thirsty. When you feel thirsty, your body signals that it is running low on fluid. To stay hydrated, you should drink water often enough so that you don't feel thirsty. With age, thirst receptors begin to work less efficiently, and a person no longer feels so well that his body needs to restore water balance. Therefore, it will be helpful to get in the habit of drinking water throughout the day.
4. 4 Urine will also help you understand the level of hydration in your body. In addition to drinking, before you feel thirsty, you also need to monitor the color of your urine - this is an indicator of whether the water level in the body is sufficient. People who drink enough water will have a lot of clear, light yellow urine. With dehydration, urine will be less, it will turn dark yellow, as it becomes more concentrated.
5. 5 Limit your intake of drinks containing caffeine, alcohol, and sugar. Caffeine and alcohol cause the body to lose fluid faster, and the sugar in drinks (even such as orange juice) is not ideal for proper hydration. Better try to drink more water. While it may seem like a less appealing and less tasty drink, water is much more beneficial for your overall health.

Method 2 of 2: Find out how much fluid you need

1. 1 There are certain factors that affect the amount of water you need. An important step in maintaining the correct water balance is knowing your water needs. Keep in mind that the basic recommendation for eight glasses of water a day may vary depending on the circumstances. You will need to drink more, depending on the following:
   • Activity level. When you exercise, your water intake should be increased.
   • Environment. High temperatures, for example, in hot weather or in a sauna, as well as high humidity in the room, require an increase in the amount of water consumed.
   • Geographical position. The higher the altitude, the more water you need.
   • Pregnancy and breastfeeding also increase the amount of water you need.
2. 2 Drink more when exercising. An average workout increases the required amount of water by 1.5-2.5 glasses (in addition to the eight recommended). You may need even more if your workout lasts longer than an hour, or if you are exercising particularly intensely.
   • Also keep in mind that isotonic drinks (sports drinks with electrolytes) are preferred over water to maintain fluid levels during very intense or prolonged workouts.
   • Intense physical activity makes you lose a lot of salt through sweat. Without enough salt, no matter how much water you drink, it cannot be effectively absorbed by the digestive tract.
   • Consequently, electrolytes in sports drinks are needed to compensate for salt loss and improve the body's absorption of water consumed.
3. 3 Be aware that diseases also affect the body's water balance. It is important to know that with ailments (especially diarrhea and / or vomiting), special efforts are required to maintain water balance. If vomiting occurs once or twice (this may be the case, for example, with food poisoning), then this is less dangerous than a prolonged illness for 3-5 days with constant diarrhea and / or vomiting (as, for example, with enterovirus or other gastrointestinal -intestinal disease).
   • If you have stomach flu, you will have to work hard to stay hydrated during this period. Your best bet is sports drinks with electrolytes, not just water, because (as with intense long-term exercise) you will lose a lot of salt through diarrhea and / or vomiting. Sip sports drinks throughout the day.
   • If the body does not retain water, or the diarrhea and vomiting continue despite your efforts to stay hydrated, then you need to see a doctor or emergency room for intravenous hydration.
   • To maintain the correct water balance in the event of salt loss, you need to replenish not only water, but also electrolytes (which is why sports drinks are the best option).
   • If you have a case of this disease, take small sips of fluids throughout the day and try to drink as much as possible. It is better to drink slowly and often rather than drinking a lot in one sitting, as large amounts of water can cause further nausea and / or vomiting.
   • Be aware that in very serious cases of gastrointestinal disease, intravenous fluids in the hospital may be required to maintain proper fluid balance. If you are concerned about this problem, see your doctor, as it is better to play it safe than to regret later.
   • Other symptoms and health problems can also affect fluid balance, although less often it is as severe as with stomach flu. Talk to your doctor if you would like more information about how your medical conditions (such as kidney disease or other chronic conditions) can affect your water intake and body hydration.
4. 4 Remember, children may become dehydrated more quickly. If your child is sick, they may become dehydrated much more quickly than an adult and should be seen by a doctor sooner than an adult. If the child has become lethargic and it is difficult to wake him up, then he needs urgent help from a doctor. If the baby is crying and the tears are not coming, go to the doctor as soon as possible. Other symptoms of dehydration in children include:
   • not urinating or urinating less often than usual (in the case of an infant, the diaper will remain dry for three hours or more),
   • dry skin
   • dizziness,
   • constipation,
   • sunken eyes and / or fontanelle,
   • rapid breathing and / or heartbeat.
5. 5 Drink plenty of fluids during pregnancy and breastfeeding. Pregnant women are advised to consume 10 glasses of water per day and women who are breastfeeding 13 glasses of water per day. In both cases, you need extra fluids to support your baby or to promote milk production, which requires substantial amounts of water.

Tips

• The main symptoms of dehydration are dry mouth, feeling thirsty, dark urine, spasms, muscle weakness, headache, dizziness, fatigue, sunken eyes, and no tears when crying.