Are you drinking enough water every day?

Easy ways to help up your intake — and why it’s so important to do

Water is the No. 1 thing we need to consume to survive.

We can only survive a couple of days without water but can survive more than a week without food, explains Suzi Fevens, a fitness instructor and nutrition and healthy living coach in Waterville, N.S.

“Water is pretty accessible most of the time, so trying to drink at least a few glasses of water each day is a pretty easy bar to hit,” says Fevens, noting it is an easy place to start when making new healthy habits.

WHY IT’S IMPORTANT

Staying hydrated has many benefits, such as proper delivery of nutrients to and removal of waste from cells, mood, metabolism and cushioning of joints. Hydration also helps the body maintain a proper temperature by increasing blood circulation to the skin causing us to sweat.

It is now being linked with better concentration and short-term memory, explains Tanner Murdock, who operates Healthy Body & Mind with Tanner Murdock on Prince Edward Island and is a certified personal trainer, nutritionist, and health coach.

Fevens points out that hydration also aids in digestion, and hydrated skin helps you to glow.

“If you’re thirsty or you have a dry mouth, it’s an indication you’re not drinking enough and should be drinking more fluids throughout the day,” says Heidi Murphy, a registered dietitian with Loblaws in St. John’s, Carbonear, Bay Roberts and virtually in western N.L.

Without maintaining proper hydration, you may feel tired and weaker than usual.

It can also cause an increase in the frequency of headaches and muscle cramps, and negatively impact the function of the liver, kidneys and brain, explains Murdock.

Furthermore, dehydration can also result in dark yellow, strong-smelling urine, low blood pressure and heart rate, says Murphy.

This can be especially concerning in older adults as they are already at a greater risk of falls and fractures.

Other concerns include constipation, urinary tract infections, renal complications, confusion and unconsciousness, she adds.

NOT JUST A HOT WEATHER ISSUE

Because hydration affects so many of our bodily systems, it is important to stay hydrated all year round. Our bodies lose water through everyday functions such as breathing, visits to the washroom and sweating. It’s important that we replenish what is lost, says Murdock.

The amount of fluid we need depends on our age, gender and activity level, says Murphy. Hot and humid weather can also increase our fluid needs as does pregnancy and breastfeeding, she says.

Here’s a simple rule of thumb: any time you are sweating, says Fevens, whether it’s from exercise or heat, you need to replenish your fluids.

“There are lots of fancy calculations to figure out how much water you should be drinking, but in general, make sure you are drinking a cup of water before exercise, a cup for every 30 minutes of exercise you do, and then at least another cup afterward. More if it’s hot and you are sweating a lot,” says Fevens.

NOT ALL LIQUIDS ARE THE SAME

Be mindful of caffeine and alcohol intake, as they can contribute to dehydration, Murphy points out.

Some people, however, do not enjoy drinking water. Murphy says there are still ways to stay hydrated, while still being mindful of sugar intake. Try sparkling waters, as many like the bubbles without the added sugars.

Another option is to mix water and juice then slowly decrease the juice as taste buds adjust. Ideally, limit juice to about half a cup per day, she says.

Alternatively, Murdock suggests adding things like berries, cucumber, limes or mint to change the taste of the plain water.

But is water the only thing that can help increase hydration?

Before, during or after an activity, drinking water is best, says Fevens, but technically all fluids add to your intake to some extent.

“I always challenge clients to opt for water more often than anything else, but I can’t deny that a cup of coffee or juice is still increasing your hydration level,” she says.

Fevens also recommends herbal teas because they have medicinal benefits.

Murphy suggests drinking them cold as another option. Some fruits and vegetables, soups and broth also contribute to our fluid intake, adds Murphy.

SLOW BUT STEADY

Some people may worry about increasing the amounts of liquids they drink because it leads to an increased need to urinate.

Fevens says your body will adjust, but it will take time. Slowly increase the amount, she recommends.

Many people try to increase their intake too much too soon, so it’s a bit of a shock to the system.

Instead, Fevens suggests starting to increase water levels early in the day by taking two extra cups of water each morning. This means, she says, that you can get all your extra peeing done early in the day, so it won’t interrupt your sleep. Do that for a couple of weeks then try adding a third cup of water in the afternoon.

Sometimes it can be challenging to remember to get enough water in a day, so Murdock suggests creating a schedule of when you drink.

Fevens calls this habit stacking: create the habit of having a glass of water before or after each meal so you don’t have to think about it.

If it’s difficult to remember, try a visual reminder. For example, if you want to drink three glasses or bottles of water, put three rubber bands on your glass or bottle and take one off each time you empty it. When you take the last one off, you know you’ve hit your quota for the day, Fevens says.

“Eventually, it will become habit and you will feel the difference if you aren’t getting enough, which will make you enjoy it even more,” says Murdock.

REUSABLE BOTTLES

Murphy suggests carrying a reusable water bottle when you go out to help boost the likelihood of staying hydrated during the day.

Ensuring it’s a reusable bottle is something Daniel Cousins of Charlottetown, P.E.I., is working hard to achieve. In 2019, they started a campaign called Fill Up Here to increase the use of reusable water bottles, reduce single-use plastics and improve hydration access in P.E.I.

The impetus came from not being able to find a place to fill up their water bottle and watching someone throw an empty bottle out the car window. After collecting cans and bottles from the streets, Cousins used the recycling money to start a sticker campaign. Businesses put a “Fill it up Here” sticker in their windows to indicate people can fill their water bottle for free.

Their recycling efforts have also helped start a Heatwave Hero stickers campaign, which indicates businesses that offer an escape from the heat in Charlottetown by offering access to air conditioning or a low-cost way to beat the heat.

They are also looking for other businesses to partner with them to hopefully match funds they collect to further expand the program.

However you get hydrated, it’s important you do.

As Murdock says, water is a part of every cell in our body. If we expect our bodies to function properly, we need to do our best to take care of them.

DID YOU KNOW?

Murphy offers some suggestions to jazz up basic water.

“Fruit- and herb-infused water is very popular and satisfying,” she says.

Some delicious options are:

• Strawberries, lemon slices and fresh basil leaves

• Watermelon cubes and fresh mint leaves.

• Lemon, cucumber and mint

• Raspberries and cucumber

To release the most flavour, crush the berries, chop or tear herbs, or cut fruit into cubes.