If you're looking to drink more water, here are tips and products shared by an expert that might help
We know what you're thinking: What do you mean, "How to drink more water"? You just drink more water! We hear you — but if it were that simple, we wouldn't be so dehydrated! It's true: Many Americans don't drink enough water, especially as they age. Up to 28% of older Americans are dehydrated, researchers say. The Centers for Disease Control and Prevention also reports that water intake is "significantly lower" in older adults: an average of 36 ounces a day for the 60-plus crowd, compared with 51 ounces for 20- to 39-year-olds and 43 ounces for 40- to 59-year-olds.
Still, Americans may be on track to turn that around. The massive Stanley Quencher Tumbler has become a cultural phenomenon, and people are lugging water bottles around wherever they go.
That's important, given that dehydration can lead to a range of health issues, registered dietitian Scott Keatley, co-owner of Keatley Medical Nutrition Therapy, tells us. "Water is the medium in which most of our metabolic processes take place," he says. "We have body systems to protect us from deadly dehydration, but a decrease in body fluid by only 2% decreases athletic performance, cardiovascular function and the body’s ability to regulate temperature."
It can be a little tricky to figure out your exact hydration needs, but the National Academies' Institute of Medicine recommends that men get about 15.5 cups (3.7 liters) of fluids a day while women get about 11.5 cups (2.7 liters). Seems like a lot, doesn't it? Worth noting: Those numbers include hydration from other beverages and food — not just chugging straight H2O. (The Mayo Clinic says roughly 20% of our intake will come from food alone.)
Keatley recommends that you "start by having a fair amount of fruits and vegetables, which not only have valuable nutrients but a significant amount of water." Naturally, you'll want to ensure you're drinking plenty of water, but even coffee and tea can help you reach your hydration goals, he says. "If my clients are very active or sweat more than the average person, we discuss increasing intake based on their specific needs," Keatley says.
Doing something as simple as carrying around a water bottle can make a big difference too. And no, it doesn't have to be a Stanley or something even more massive. "You don’t need a 2-gallon jug to meet your needs," Keatley says. Instead, he suggests getting a bottle that can hold up to a liter or so of liquid. "Filled up twice, [it] will help you meet your hydration needs for the day and is small enough to be used if you go on long walks or hit the gym," he says.
Bottles with time markers can also help you stay on schedule, Keatley says. "Sometimes it's nice to have a reminder to take a little bit of time and have a beverage." Still, you don't need to go overboard. "There is a point at which you're not benefiting yourself by chugging water," he adds. His recommendation: Set a daily goal and "see how that works for you."
Feeling thirsty? Building new habits will be easier with the practical picks below. And if they're smart-looking and fun, well, all the better.
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