Water is your friend! National Hydration Day which falls on June 23 this year, serves as a timely reminder to keep your cool and drink up. The holiday falls two days after the official start of summer, when temperatures start heating up.
First celebrated in 1993, National Hydration Day was established to recognize the importance of water to overall health. The truth is, most of Americans don’t get enough water and consume foods and beverages which may actually dehydrate rather than hydrate. And chronic dehydration can have long term health effects.
If you need some encouragement to fill up that water bottle, Harvard University published a list of benefits that come from drinking water.
- Carrying nutrients and oxygen to your cells
- Flushing bacteria from your bladder
- Aiding digestion
- Preventing constipation
- Normalizing blood pressure
- Cushioning joints
- Protecting organs and tissues
- Regulation body temperature
- Maintaining electrolyte (sodium) balance
While it’s been debated for years, there is no one-sized fits all determination on how much water is required each day to keep in good health. Many of us grew up on the premise of drinking eight glasses a day, but in reality it is largely dependent on where you live, how much you exercise, your age, weight and more. But, if you prefer some guidance, the The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:
- 15.5 cups of fluids a day for men
- 11.5 cups of fluids a day for women
It’s worth noting that ‘fluids’ refers to water that may also come from other beverages and food. About 20% of our daily intake comes from food.
To up your water intake, the beverage brand Zero Water suggests using an app to track your daily consumption. Investing in a water filter at home can purify tap water, making it a cheap and convenient option. Adding fresh lemon and natural flavors to your water can better the experience. Finally, eating water-rich foods like watermelon can satisfy your hunger while quenching your thirst.