Water is involved in almost everything your body does. It carries nutrients, cushions your joints, controls your temperature and helps your brain stay sharp. Even mild dehydration can leave you tired, headachy and less able to enjoy exercise. The good news is that staying hydrated is one of the simplest healthy habits to build.
Know the signs
Thirst, dark yellow urine, a dry mouth, tiredness and headaches can all be signs that you need more fluid. Pale yellow urine is a helpful everyday sign that you are drinking enough. Needs rise in hot weather, during illness and when you are active, so drink a little more on those days.
Make water easy to reach
Keep a refillable bottle on your desk, in your bag and in the car. Drink a glass of water when you wake up and with every meal. Linking water to things you already do each day makes it a habit that sticks without much effort.
Eat your water too
Fruits and vegetables such as cucumber, watermelon, oranges, strawberries and lettuce are full of water. Soups, yogurt and herbal teas count as well. Infusing water with citrus, berries or mint adds flavor without the sugar of soft drinks and juices.
A refillable bottle is one of the simplest, cheapest health tools you will ever own.
Easy hydration habits
Small changes that add up across the day:
- Start your morning with a glass of water
- Carry a refillable bottle wherever you go
- Add lemon, berries or mint for natural flavor
- Sip water before, during and after exercise
- Choose water over sugary drinks most of the time
People with heart or kidney conditions may need to limit fluids. If your doctor has given you a fluid plan, follow it, and ask us if you are unsure how much is right for you.
Feeling tired, foggy or short on energy during workouts? Our team can help you find the cause and build simple habits that help you feel your best.