Leena Watts
Water is essential for our bodies to function correctly. It helps maintain electrolyte balance and blood pressure, regulate body temperature, and promote cell health. While drinking water is the most common way to meet our fluid needs, we can also increase fluid intake through our diet. This is especially important for those who are more prone to dehydration, such as older adults, people with chronic illnesses, and those who work or exercise outdoors. In this article, we will explore ways to increase fluid intake through dietary and lifestyle changes, including consuming water-rich foods and staying hydrated while on-the-go. We will also discuss how to identify dehydration and the potential health risks associated with fluid retention.
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What You'll Learn
Eat water-rich foods
Eating water-rich foods is a great way to increase your fluid intake and stay hydrated. In fact, around a fifth of your daily fluid intake comes from the foods you eat. Here are some water-rich foods to consider including in your diet:
Cucumbers
Cucumbers have the highest water content of any food, at around 96% water. They are also low in calories and a good source of vitamins, fibre, potassium, and magnesium. Add cucumber to your salads, snack on cucumber sticks with hummus, or blend cucumber with mint, lime, and water for a refreshing drink.
Tomatoes
Tomatoes are made up of about 95% water. They are a great addition to salads, sandwiches, or cooked dishes. Tomatoes are also a good source of vitamins and antioxidants.
Melons
Yellow melons, such as honeydew, are composed of around 91% water. They are low in calories and sugar and are a good source of potassium, which helps to keep blood pressure healthy and nerves and muscles in good working order. Enjoy melon on its own, or get creative by making melon pizza slices or fruit kebabs.
Blueberries
Blueberries are about 85% water and are a great source of antioxidants, which help protect your cells from damage. Add a handful of blueberries to your morning cereal or smoothie, or enjoy them with some yoghurt and chopped nuts and seeds for a delicious and healthy dessert.
Zucchini
Zucchini has a high water content, with more than 90% water in a 1-cup serving. It is also a good source of fibre and vitamin C. Zucchini is fairly low in calories, making it a great option for maintaining weight. Try adding zucchini to your favourite recipes or enjoying it as a healthy snack.
Watermelon
Watermelon is one of the most hydrating foods you can eat, with a 1-cup serving containing over half a cup of water. It is also low in calories and provides several important nutrients, including vitamin C, vitamin A, and magnesium. Enjoy fresh watermelon on its own or add it to smoothies or salads for a hydrating boost.
In addition to these specific foods, aim to incorporate more fruits and vegetables into your diet, as they tend to have a high water content and provide essential vitamins, minerals, and antioxidants. Soups and broths are also excellent sources of fluid and can be made even more hydrating by adding extra vegetables.
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Drink water before meals
Drinking water before meals is a great way to increase fluid intake and has several health benefits. Firstly, it can help increase feelings of fullness, which may lead to reduced calorie intake and promote weight loss. This is because the water provides a sense of fullness, so less food is needed to feel satisfied. For instance, a study in 24 older adults found that drinking 500ml of water 30 minutes before breakfast reduced calorie intake by 13%. Another study of 50 people showed that drinking 300-500ml of water before lunch decreased hunger and calorie intake in older adults.
Drinking water before meals can also help improve your skin, especially if you tend to have rough, dry skin. Additionally, drinking water before meals can help to energize your day. Even mild dehydration can cause a drop in energy levels, and drinking water regularly throughout the day can help prevent this.
It is important to understand your body's fluid needs, as they depend on factors such as activity level, location, and health status. A common recommendation for daily water intake is 64 ounces (1,920ml) or about eight cups, but this is not based on scientific evidence. The National Academy of Medicine (NAM) recommends that men consume 125 ounces (3,700ml) and women consume 90 ounces (2,700ml) of fluid per day, including water, other drinks, and fluids from foods.
To increase your fluid intake, try setting a daily water intake goal and keeping a water bottle with you throughout the day. This will help you stay hydrated and is a simple way to increase your water consumption.
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Set a daily water goal
Setting a daily water goal is a great way to increase your fluid intake and ensure you are staying hydrated. Water plays a crucial role in maintaining our health, from aiding our digestive system to keeping our joints and muscles lubricated.
Firstly, it is important to understand your body's fluid needs. While a common recommendation for daily water intake is 64 ounces (1,920 ml) or 8 cups, this is not based on scientific evidence. The National Academy of Medicine (NAM) suggests that men should consume 125 ounces (3,700 ml) and women 90 ounces (2,700 ml) of fluid per day. However, NAM also acknowledges that broad recommendations are not ideal as fluid needs depend on factors such as activity level, location, and health status. For instance, you may need more fluid if you exercise regularly, work outdoors, or live in a hot climate.
Once you have considered your individual needs, you can set a realistic and achievable daily water goal. For example, a SMART goal could be to drink 32 ounces (960 ml) of water per day. Recording your progress can help keep you motivated and make drinking water a long-lasting habit. There are various ways to track your water intake, from investing in a high-tech water bottle that connects to your smartphone to simply keeping a water intake journal.
To help you achieve your daily water goal, try to keep a reusable water bottle with you throughout the day. This will allow you to easily drink water when running errands, travelling, at work, or at home. Keeping your water bottle within your line of sight will also serve as a visual reminder to take a sip and help you stay consistent in meeting your fluid goals.
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Track your water intake
Staying hydrated is essential for your health, and there are many ways to track your water intake to ensure you're drinking enough water every day. Here are some tips to help you track and increase your fluid intake:
Use a Water-Tracking App
Water-tracking apps are a popular and easy way to ensure you get a proper water intake each day. These apps allow you to log your water consumption and monitor your progress over time. Some apps, like Lifesum, let you log water intake in your diary and adjust settings to track water by glasses or bottles. The Hydro Coach app is another example that allows you to enter other beverages like coffee and tea, so you know your overall fluid intake.
Utilize a Smart Water Bottle
Smart water bottles are another innovative option to help you stay hydrated. These bottles monitor your consumption and can even infuse flavours into your water to make it more appealing. The HidrateSpark bottle, for example, is a battery-powered, double-walled, vacuum-insulated stainless steel bottle that comes in various sizes and sip options.
Set Visual Reminders
Visual aids are a great way to maintain a consistent fluid intake. You can use time-stamped water bottles or create your own visual system. For instance, you can place dried beans in a bowl and move one bean to another bowl each time you drink a cup of water. By the end of the day, all the beans should be in the second bowl, indicating you've met your goal.
Make Small, Consistent Goals
Instead of chugging large amounts of water, it's better to sip and set small goals throughout the day. Aim for a consistent intake, such as four ounces (1/2 cup) of water every hour. This will help keep your organs happy and hydrated, especially during warmer months when we tend to lose more water through sweating.
Remember, proper hydration is crucial as water is involved in most of our bodily functions. These tracking methods will help you increase your fluid intake and ensure you're getting the right amount of water daily.
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Limit salt and processed foods
While drinking water is the best way to stay hydrated, you can also get some fluids through the foods that you eat. Broth soups and foods with high water content, such as celery, tomatoes, or melons, can contribute to fluid intake.
However, some foods can cause dehydration. It is important to limit salt and processed food intake as they can cause the body to retain water, leading to dehydration. The Food and Drug Administration (FDA) has set goals to cut sodium levels in packaged and processed foods by about 20% over the next three years, aiming to reduce the average intake to 2,750 milligrams per day. This is due to the link between excessive salt intake and high blood pressure, a major risk factor for heart disease and stroke.
Fast-food chains and packaged food makers such as PepsiCo, Kraft Heinz, and Campbell Soup are expected to curb sodium levels in their products. The FDA has also issued guidance to allow the use of salt substitutes, such as potassium chloride, to help reduce sodium intake. Additionally, federal initiatives include USDA school meal sodium limits, CDC monitoring, and food service guidelines.
By limiting your consumption of processed foods, you can reduce your sodium intake and lower your risk of dehydration and related health issues. It is recommended to opt for fresh, whole foods whenever possible and to flavour your meals with herbs and spices instead of salt.
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Frequently asked questions
Drinking water is the most direct way to increase fluids in your diet. You can also eat foods with high water content, such as fruits and vegetables.
The National Academy of Medicine (NAM) recommends that men consume 125 ounces (3,700 ml) and women consume 90 ounces (2,700 ml) of fluid per day. However, this recommendation is not based on activity level, location, or health status.
Your fluid consumption is likely adequate if you rarely feel thirsty and your urine is colorless or light yellow.
Some easy ways to drink more water include carrying a water bottle with you, drinking a glass of water before each meal, and setting a daily water intake goal.
Foods with high water content include celery, tomatoes, melons, and other fruits and vegetables.
