Staying hydrated is very important for your health. It helps your body do what it needs to do, from keeping your temperature in check to making sure that all of your organs, such as your kidneys and heart, are functioning optimally. But do you know how much water you actually need to drink each day?

Some people abide by the recommendation that they should drink eight 8-ounce cups a day, for a total of 64 ounces. Others think that as long as they’re not thirsty, they’re drinking enough. But the amount you need to drink is influenced by several factors, including your age, weight, activity level, health status and the weather. With so many variables at play, it can seem like it’s difficult to determine how much water you should drink daily.

Even if you determine what your average daily water intake should be, that amount can change due to certain circumstances. For example, if it’s hot outside or you’re sweating a lot due to exercise or exertion, you’ll need more fluids to replace what is lost when you sweat. You may also need more water if you’re sick, especially if you’re vomiting or have diarrhea. Women may need to drink more when pregnant or breastfeeding.

How to Tell If You’re Drinking Enough

The good news is that your body is pretty good at giving you clues that you’re not drinking enough, as long as you pay attention to them. The easiest way to tell if you’re drinking enough is to look at your urine. If it’s light yellow or almost clear, you’re probably well hydrated. But if your pee is dark yellow or an amber color, you likely need to drink more fluids.

Other signs that you’re not drinking enough include:

• Feeling thirsty
• Having a dry mouth or lips
• Not peeing too much or very often
• Having a headache
• Feeling tired or dizzy

By the time you have these symptoms, you’re usually already somewhat dehydrated, so it’s best to try to get into the practice of drinking enough fluids before these symptoms appear.

Tips for Staying Hydrated

Water is the best way to stay hydrated, but some people find it hard to drink enough plain water. Here are some ways to get enough fluids if you can’t drink plain water all day long:

• Flavor water with fruit such as lemon, lime or berries.
• Add sliced cucumbers or fresh herbs to water.
• Sip sparkling water if you don’t like flat water.
• Supplement your fluid intake with drinks that contain no caffeine or alcohol and little to no sugar, such as herbal tea or zero-sugar sports drinks.
• Eat foods with a high water content, such as watermelon, cucumbers, celery, tomatoes or strawberries.

It’s also helpful to develop habits that make it easier to get in enough fluids throughout the day such as carrying a reusable water bottle with you to sip periodically, drinking a glass of water before each meal or setting timers on your phone that remind you to drink.

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