You know that water is essential for survival, but do you ever stop to think about all the good it really does for you? Your body is made up of 60% water! Not only is water important for hydration, but it helps your body in maintaining its proper temperature, assists in removing waste, helps keep you awake and alert, and enhances your physical performance. If you are feeling down or sluggish, water can even help to improve your mood!

So, how do you know if you’re drinking enough water in a day? Well, fluid needs vary from one individual to another. They may also vary from day to day, depending on physical activity or the environment. But as a good rule of thumb, most individuals require at least 8 8-ounce glasses of water daily.

In some instances, individuals might require less overall fluid intake, such as those diagnosed with congestive heart failure or kidney failure. In other cases, individuals might require a higher daily fluid intake, such as those exercising frequently, those who are dehydrated or have fever, or those with wounds. Pregnancy and breastfeeding will also increase overall fluid needs. Drinking adequate water can help to improve bowel function in those experiencing constipation. It also helps to drink more water while trying to lose weight. Talk to a registered dietitian or doctor with questions about your fluid needs!

You might be wondering if things like soft drinks, tea, coffee, and other beverages contribute to your overall water intake. Beverages other than water do contribute to your overall fluid intake, but they may add unwanted sugar or calories to your diet. These drinks should not make up the bulk of the fluids you consume daily. Water is the best option for staying hydrated, unless you are exercising for an hour or more, in which case it is also important to replace electrolytes (sodium, potassium, etc.). Fruits and vegetables have a high water content, and they contribute vitamins and minerals to your diet as well! Remember, it is better to consume a piece of whole fruit, full of fiber and nutrients, than it is to consume a glass of fruit juice.

For those of you arguing that you just don’t like the taste of water, try adding slices of your favorite fruit or vegetable. Lemon, lime, orange, pineapple, cucumber, watermelon…the possibilities are endless! You can also add things like mint and basil leaves for a refreshing summer beverage.

Below are some tips for recognizing possible dehydration. You may not be drinking enough water if you:

•  Have frequent headaches
• Produce urine that is dark in color
• Frequently become dizzy or lightheaded
• Frequently have dry mouth
• Are fatigued
• Are extremely thirsty

Think about ways in which you and your family can stay hydrated this summer!

Kristi Edwards, MS, RDN, LDN, CLC