Hydration and healthier beverages

Water is very important to our bodies, but just how important is it? Water makes up over 50% of an adult’s body and it plays an important role in your body’s function. Most of us know that we need to stay hydrated, but not all beverages are created equal.1

Download Hydration Health Tips flier (pdf)

Water facts

Here are a few facts to know about water.2
  • 80% of people’s water intake comes from drinking water.
  • 20% of people’s water intake comes from food.

Why do we need water?

Drinking water is important to your health.3

  • Water helps the body keep your temperature normal

  • Water rids the body of waste

  • Water protects the spinal cord

How much fluid should I drink?

You can track your daily fluid intake using this guidance.4
  • Women should drink about 11.5 cups of fluid or 92 ounces daily.
  • Men should drink about 15.5 cups of fluid or 124 ounces daily.

Signs of dehydration

Watch for these signs that may mean you're dehydrated.5

  • Thirst

  • Dry, cool skin

  • Dry or sticky mouth

  • Headache

  • Muscle cramps

  • Dark yellow urine or not urinating much

Preventing dehydration

A few simple steps may help you stay on track with your water intake.5

  • Fill that water bottle — don’t rely on beverages with caffeine or alcohol for hydration.
  • Take extra care in the heat — increase fluid intake in hot weather.
  • Change it up — add some fruit to your water for variety.

Check the label for hidden sweeteners

Many beverages include sweeteners that go by several different names.6 In order to know if you are drinking a sugar-sweetened beverage, be on the lookout for these ingredients:

  • High fructose corn syrup

  • Fructose

  • Fruit juice concentrates

  • Honey

  • Sugar

  • Syrup

  • Corn syrup

  • Sucrose

  • Dextrose

Fun ways to flavor your water

Make a splash with your water - it's easy!

  • No recipe to follow! Quantities of fruit and other flavorings can vary based on taste and what you have on hand.
  • Mix and match. Whether it’s a full pitcher or just a glass, get creative.

Freeze your fruit

Add frozen berries for flavor and color or freeze pureed fruit or 100% juice in ice cube trays.

  • Berries
  • Mangos
  • Melons

Squeeze in citrus

Cut fruit into wedges or slices — or just splash the juice in.

  • Lemons
  • Limes
  • Oranges

Go herbal

Add unique flavors with chopped or whole herbs and spices.

  • Mint
  • Ginger
  • Basil

Sources:

  1. USGS, The Water in You: Water and the Human Body, accessed February 2020.
  2. The National Academies of Sciences, Engineering and Medicine, Dietary Reference Intakes: Water, Potassium, Sodium, Chloride and Sulfate, accessed February 2020.
  3. Centers for Disease Control and Prevention, Water & Nutrition, accessed February 2020.
  4. Mayo Clinic, Nutrition and Healthy Eating, accessed February 2020.
  5. UnitedHealthcare, 5 Signs of Dehydration, accessed February 2020.
  6. Centers for Disease Control and Prevention, Rethink Your Drink, accessed February 2020.

This information is for general informational purposes only and is not intended nor should be construed as medical advice. Individuals should consult an appropriate medical professional to determine what may be right for them.