Heat, Hydration, and Dehydration: Tips to drink more water

This is the 3rd blog in this series.

Over the past 20 years, I have heard many program participants and clientele state that they don’t like to drink water, or they never drink water. This attitude always surprises me because water is so important to our body and bodily functions. I have taught and written a lot about dehydration prevention, and I think these tips and ideas are worth repeating.

Water is essential to life and good health. Water helps hydrate tissues and cells in the body. It helps regulate body temperature and can help to aid respiration, digestion, and other processes. https://www.usgs.gov/special-topics/water-science-school/science/water-you-water-and-human-body

Certain populations need to pay special attention to their fluid needs. These groups include small children, senior adults, and very active people. Workers in construction, the military, landscaping, sanitation, or restaurant settings, often experience hot working environments year-round. These physically stressful conditions can increase the risk of developing heat-related illnesses including dehydration.



How much water do I need? https://www.cdc.gov/nutrition/data-statistics/plain-water-the-healthier-choice.html

Drink plenty of water if you are very active, live or work outside in Broward County or have special needs.

Tips to drink more water and increase water intake

  1. Bring water with you when on the go. Plain water is calorie, sugar, fat, and caffeine-free and it can be cost-free too. Water is convenient. Fill and carry a reusable water bottle that you can refill to quench your thirst throughout the day. Add ice to keep the water cool. Reusable bottles are popular, easy to use, and good for the environment. If you prefer bottled water, the cost goes up. Remember to recycle your empty, plastic, disposable water bottles.
  2. Start your day with a cup of water.
  3. Use water intake trackers or downloaded apps to help you monitor your daily fluid intake.
  4. If you have trouble drinking water throughout the day, aim to drink one or two cups of water with each meal.
  5. Eat plenty of fruits and vegetables.
  6. Soup, juice, gelatin, popsicles, sparkling or seltzer water, flavored water, coffee, and tea also count as liquids.
  7. Keep a large water bottle at your desk, workspace, and/or bedside. By keeping a water source, like a gallon jug of water nearby, it is easy to remember to drink water when the source is visible. You can also see how much you drink in a day as the water level decreases. I use one of those gallon-size motivational water bottles that encourages intake throughout the day.
  8. Drink a full glass (8 ounces) of water when you take your medication(s).
  9. Drink at least 1–2 cups of water, during and after time spent outdoors.
  10. Rehydrate. Rehydrate. Rehydrate after exercising, gardening, working and/or spending time outdoors doing other activities.
  11. Add your hydration suggestions and ideas, in the comment section.  I would love to hear from you.

You can live for weeks without food. You can only survive a few days without water. https://www.msn.com/en-in/news/science/how-many-days-a-person-can-survive-without-food-or-water/ar-AAO4NPd

Be cautious of the effects of heat on your health. Everything you eat, and drink does matter. Focus on variety, portion control, nutrition, and hydration. Make wise food choices and drink plenty of water!

Enjoy the days of summer. Stay healthy and stay hydrated.


Read more. Learn more.


Prevent dehydration-Drink Water Often  https://sfyl.ifas.ufl.edu/media/sfylifasufledu/broward/docs/pdfs/fcs/other-pdfs/PREVENT-DEHYDRATION–DRINK-WATER-OFTEN.pdf


Safe Drinking Water During and Emergency- https://blogs.ifas.ufl.edu/browardco/2021/02/17/consume-safe-drinking-water-during-an-emergency/


MyPlate Vegetables- https://www.myplate.gov/eat-healthy/vegetables


MyPlate Fruits- https://www.myplate.gov/eat-healthy/fruits


Blogs in this series

  1. Heat, Hydration, and Dehydration: Know the signs and symptoms Heat, Hydration, and Dehydration: Know the Signs and Symptoms  – UF/IFAS Extension Broward County (ufl.edu)
  2. Heat, Hydration, and Dehydration: Sources of water Heat, Hydration, and Dehydration: Sources of Water – UF/IFAS Extension Broward County (ufl.edu)
  3. Heat, Hydration, and Dehydration: Tips to drink more water Heat, Hydration, and Dehydration: Tips to drink more water – UF/IFAS Extension Broward


About this series

This blog series was written to inform and inspire the reader to stay hydrated, prevent dehydration and/or heat-related illnesses. As temperatures rise, so does the risk to our health. Extreme heat is a threat to our well-being. It is important to make sure you are giving your body enough water to keep it functioning at its best. These tips and considerations can improve the quality of your life and potentially save lives.


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Posted: July 19, 2022

Category: Health & Nutrition, UF/IFAS Extension, Work & Life
Tags: And Dehydration: Tips To Drink More Water, Be Cautious Of The Impacts Of Heat On Your Health, Defeat The Heat, Defeat The Heat Series, Extreme Heat, Featured, Heat, Heat Hydration And Dehydration, Heat Hydration Dehydration Series, Hot Working Environment, Hydration, Signs And Symptoms Of Heat-related Illness, Sources Of Water, Suggestions To Defeat The Heat, Tips To Increase Water Intake, UF IFAS Extension Blog Series, Uf Ifas Extension Solutions

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