Feeling thirsty? Expert tips on staying hydrated and other helpful suggestions

Keeping up with daily water consumption can feel tedious, especially when juggling work, chores, and personal responsibilities. It's easy to forget to drink enough, which can lead to dehydrationa common issue for many. Research shows that a significant portion of Americans, particularly older adults, do not consume adequate fluids. Studies suggest that nearly 28% of seniors experience dehydration.

According to the Centers for Disease Control and Prevention, average daily water intake decreases with age. Adults over 60 typically drink about 36 ounces of water per day, compared with 51 ounces for those aged 20 to 39, and 43 ounces for those aged 40 to 59.

However, cultural trends may be helping people stay better hydrated. Large reusable tumblers, like the Stanley Quencher, have become popular, encouraging people to carry water throughout the day. Registered dietitian Scott Keatley, co-owner of Keatley Medical Nutrition Therapy, emphasizes that water is essential for metabolic processes. Even a 2% drop in body fluids can reduce athletic performance, cardiovascular function, and temperature regulation.

Determining individual hydration needs can be tricky. The National Academies Institute of Medicine recommends around 15.5 cups (3.7 liters) of fluids daily for men and 11.5 cups (2.7 liters) for women. These totals include water from food and beverages, not just plain water. The Mayo Clinic notes that about 20% of daily fluid intake comes from food.

Keatley suggests starting with water-rich fruits and vegetables. He also notes that beverages like coffee and tea contribute to hydration. Active individuals or those who sweat more than average may need to increase their intake.

Carrying a water bottle can make a significant difference. Keatley advises bottles holding up to a liter, which can be refilled to meet daily needs and are convenient for workouts or walks. Bottles with time markers can provide helpful drinking reminders.

It's important not to overdo it. Chugging excessive water has no added benefits. The best approach is to set a daily target and adjust based on how your body responds.

Practical Hydration Tools

• Liquid I.V. Hydration Multiplier Powder Packets: Create your own electrolyte drink on the go. Available in flavors like lemon-lime, acai berry, and fruit punch.
• Stanley Quencher H2.0 FlowState Tumbler, 40 ounces: Keeps beverages at the desired temperature. Smaller sizes are also available for portability.
• Simple Modern Insulated Stainless Steel Tumbler, 40 ounces: A well-insulated alternative to Stanley, available in various colors at a lower price point.
• Yeti Rambler Bottle: Popular insulated bottle with a "chug cap" for quick drinking, fitting most cup holders.
• Vapur Element Flexible Water Bottle, 23 ounces: Foldable BPA-free bottle, ideal for saving space while on the go.
• Smart Water Bottle Reminder: Attaches to your bottle and uses sensors to remind you to drink regularly, with motivational messages.
• Infuser Glass Pitcher: Adds flavor to water using fruits or herbs, dishwasher-safe, perfect for nonalcoholic beverages at meals.
• Brita Water Filter Pitcher: Holds 10 cups of filtered water, fits on refrigerator shelves, and features a locking lid to prevent spills.

Author: Sophia Brooks