Watch your Hydration: Easy Tips to Keep Going

Humans need three fundamental things: food, sleep, and water. However, people frequently ignore the importance of staying hydrated. Water regulates many bodily functions such as digestion, body temperature, hormonal production, and so on. Water is fundamental for our well-being and helps us function properly. So, without further ado, let’s jump into the basics of keeping hydrated:   

How much water should you drink daily?

The average person should drink between half an ounce and an ounce for each pound of bodyweight. So, an individual weighing 140 pounds should drink 70 to 140 ounces per day. 

The eight by eight rule

An excellent rule of thumb to ensure minimum water intake is the “8 by 8 rule.” The average individual should consume at least eight 8-ounce glasses of water each day. 

Multiple population studies from essay help uk found that the vast majority of people don’t recognize the importance of drinking sufficient water. Suppose you’re one of them. In that case, technology can help you with that: set up alarm clocks or download a water reminder app to make sure you’re adequately hydrated. 

Signs that you’re dehydrated 

Your body can tell you a lot of things if you pay attention:

Bad breath or dry mouth 

Having bad breath and a dry mouth may indicate that you aren’t producing enough saliva. Saliva has anti-microbial properties that fight bad breath and keeps your oral cavity healthy. 


Bowl movement irregularities might suggest a digestive system that lacks water. 

Craving sweets and salt

Generally, sugar cravings imply that your body dipped into its energy reserves and needs to replenish them. Craving salt might mean you’re deficient in some minerals. Although dehydration may not be the primary cause, it’s best to consider drinking some water.  

Dizziness or vertigo

Dehydration means less fluid volume in your bloodstream, which can cause low blood pressure. Even mild dehydration can cause lightheadedness

Dry skin 

Less fluid volume in your blood can also cause dry hands. That’s because your tissue cells need water to maintain healthy skin. 


Our brains need plenty of H20 to function. More precisely, the protective layer around it needs water to shield the brain against bumps and jolts. 

Mood swings 

Dehydration can cause neurological effects that result in mood swings such as irritability. 

Muscle cramps

Proper water intake helps regulate potassium, sodium, and electrolytes levels, which help reduce muscle cramps


Feeling tired may be the result of dehydration. For instance, slow digestion due to a lack of adequate water intake can make you feel sleepy. 

How to keep hydrated 

On top of actually drinking sufficient water throughout the day, there are a couple of adjustments you could make to increase hydration:

Drink a glass before and after bed

Going to sleep means that your body won’t get any water for eight hours. Drinking a glass before bed and immediately after you wake up will ensure you’re adequately hydrated. 

Eat more fruit 

Generally, fruits are about 90% water. Eating more fruits, especially in the morning, will not only hydrate you but provide your body with natural sugars.

Sports drinks and coconut water 

After sweating over intense physical activity or heat exposure, drink some coconut water or sports juice to replenish quickly lost water and minerals. However, watch your sugar intake. 

Cut down on coffee, junk food, alcohol

Processed and fatty foods, diuretics such as coffee and alcohol stimulate your body to lose water. 

Eat plant-based foods

Foods rich in plants are the best option to keep hydrated. Soups, for example, are one of the best choices. 

Drinking enough water is vital to the well-being of our bodies. People that engage in physical activities or live in hot areas should consume more water than the average to stay healthy. Certain medical conditions require adequate hydration to avoid complications. Folks with diabetes should sip water all day to avoid fluid depletion due to high blood sugar levels.