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ou already know you should probably drink more water, but it's often easier said than done. Staying hydrated typically falls to the bottom of most people's to-do list; however, it's an absolute necessity when 50-70% of the body is composed of water. Loading up on HœO and keeping your glass half full can be challenging, so we're diving into why you should drink water, how much water you need, and simple strategies to help you stay hydrated. Why W ater Mat ters According to the Harvard T.H. Chan School of Public Health, water has a major part in keeping the body healthy and strong. Meeting your body's water needs supports proper organ function, infection prevention, cell nutrient delivery, and joint lubrication. Water also plays a role in regulating body temperature and helping the body get rid of waste. Staying hydrated offers mental health perks, too, including improved moods, cognition, and sleep quality. Losing W ater While tough workouts can cause dehydration, exercise isn't the only way we lose water. Simply going about a normal day—breathing, using the restroom, and sweating—can contribute to water loss. People who live in warm climates, are frequent flyers, or have high-activity jobs are likely to need more water to sustain their daily routine. To get the biggest benefits, it's important to drink plenty of plain water instead of caffeinated beverages or water with added, unnatural flavorings. Flavored waters can have artificial sweeteners or fortified vitamins and minerals that negate all the good that plain water consumption provides. Plus, it's been proven that people who drink plain water (throughout the day and with meals) usually choose less calorically dense foods. Exac tly How Many Glasses Should You Be Drinking Each Day? Dated advice and studies tell you to drink 64 ounces (eight glasses) of water each day—but this isn't always the adequate amount for everyone. When deciding how much water is required for optimal hydration, there are several factors to consider. We're all different, and no one formula works for every person. It may take trial and error to figure out exactly how much water you need, and your needs may change over time. The U.S. National Academies of Sciences, Engineering, and Medicine recommend 11.5 cups of fluid per day for women and 15.5 cups for men. This number contains all fluid types, including water, other drinks, and fluid from food. Some experts say it's better to try a personalized formula. To determine how much water you need each day, take your body weight, and divide it by two—that's the amount of water in ounces you should aim to drink. For example, if you weigh 150 pounds, you should aim to drink at least 75 ounces of water each day. There are special circumstances that can require more or less water consumption. If you're pregnant, diabetic, or have certain health conditions, it's key to talk with your doctor about the appropriate amount of water intake. Low On H 2 O? Here's What Can Happen Many people don't drink enough water and are unaware the symptoms they're experiencing may be caused by a water deficiency. The effects of dehydration include sluggish bowel function, fatigue, dull skin, weight gain, headaches, dry eyes, and dry mouth. The good news: dehydration can be remedied quickly. According to a study in the Journal of Strength and Conditioning Research, 20 ounces of water can alleviate the symptoms of mild dehydration in as little as 45 minutes. How To Sne ak More W ater Into Your Day With careers, kids, and all the other obligations in life, keeping up with your water intake can be a struggle. To sneak more water into your day, try these tips: • Wake up with water. Drink a glass as soon as you wake up to rehydrate after a night's sleep. • Bottle it up. Invest in a large, reusable water bottle with hourly markings to keep you on track towards your goal. • Drink it with food. Make a point to drink a glass of water every time you have a meal or a snack. • Get it in early. Avoid midnight bathroom breaks by clocking most of your water intake to happen before 5 p.m. • Trick your tastebuds. Add a slice of lemon, lime, or cucumber to your water to combat the urge for a sugary substitute. As you play around with your hydration, pay attention to how you feel. When the amount of water you're drinking is the right fit for your body, you should notice better sleep, less fatigue, and brighter skin. Drinking more water can take practice, but getting into the habit can work wonders for your health. 17 Y