Do you know how much water you should be drinking a day to stay appropriately hydrated?

As temperatures rise it is important to check in with how much fluid intake you are actually consuming. Often times we get so caught up in our daily activities that before we know it we have dry mouth, our lips are chapping, and we will grab just about anything to quench our thirst.

Of course you can get fluids from soda, juice, & coffee, but these items are also, high in sugar, caffeine and are more often than not processed. Let’s steer our focus back to water, a basic staple in our diets.

So, how much exactly should we be drinking? Europeans and American deffer slightly in their guidelines. It is a little confusing, but here are what the studies report. The Institute of Medicine updated its recommendations in 2004 and set the adequate intake guidelines for adults aged 19 and older at 2.7 liters (about 8 cups) for women and 3.7 liters (about 16 cups) for men. Whereas Europeans are a bit more conservative when giving their guidelines published in 2010, advising adults to consume 2 liters for women (about 8 cups) and 2.5 liters (about 11 cups) of water per day.

Who do you believe? These are merely guidelines based on moderate activity levels for the general public.Individuals are unique and adequate levels will vary based upon activity level and temperature. For most individuals, urine color and volume are good indicators of hydration levels. Urine should be a light, pale yellow and limited to no smell if proper hydration is obtained. If you feel dehydrated most likely your urine will be a darker yellow, like apple juice. It will be in a smaller volume and often have a stringent smell.

Severe dehydration even moderate dehydration can have serious health complications. Often times dehydration will have consequences such as fatigue, impaired concentration, altered mood, and confusion. Headaches are a very common sign your body is dehydrated.

How to make hydration a priority.

1. Always carry a water bottle with you at all times. You will unconsciously go for it throughout the day because it is handy.

2. In stressful situations or you are feeling anxious, reach for water. It will calm your nerves and help you relax. Studies also show it will get you back on track, instantly getting you back on track. It is that natural “pick-me-up” during the afternoon lull.

3. Sip on a mug of herbal tea before going to bed. It serves to relax your nerves and becomes a nightly ritual helping you unwind from the day’s activity.

4. Eat a diet rich in whole foods, fruits,vegetables, and yogurt. This practice automatically increases your fluid intake. On the contrary processed foods serve an adverse effect because they are typically high in sodium.

5. Get creative. Rather than reach for a sugary soda or a processed juice drink add whole fruits, berries, lemon, lime or cucumber to your water. Mint and rosemary are also amazing herbs that add both flavor and visual appeal.

Make hydration convenient and fun boosting your overall health & wellness.