How to drink more water: 10 tips to help you stay hydrated

Well, this isn't good: A large percentage of Americans don't drink enough water, and dehydration is especially common as people age. In fact, up to 28% of older Americans aren't meeting their hydration needs. The Centers for Disease Control and Prevention reports that water intake is "significantly lower" in older adults. 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."

No need to "faucet" — these products will have you happily engaged with your daily-water-intake pursuit. (Photo: Canva)

Luckily, dehydration is easily treatable by getting in more fluids. It can be a little tricky to figure out your exact hydration needs, but the U.S. National Academies of Sciences, Engineering, and Medicine recommends aiming for the following goals:

Worth noting: Those recommended numbers include hydration you get from water, other beverages and food.

To make sure you're staying hydrated, 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 — and coffee and tea can also 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 with you (and actually drinking from it throughout the day) can make a big difference, too. Just know this, per Keatley: "You don’t need a two-gallon jug to meet your needs." 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 motivational time markers can also help you stay on schedule, Keatley says, adding, "Sometimes it’s nice to have a reminder to take a little bit of time and have a beverage." Keep in mind, though, that you don't need to go overboard with your hydration. "There is a point at which you’re not benefiting yourself by chugging water," Keatley says. His recommendation: Set a daily goal and "see how that works for you."

If you feel like you're not doing your best at hydrating regularly right now, take steps to fix it. Luckily, it's possible to turn dehydration around, and pretty quickly. These items can help ensure you're drinking enough during the day.

Amazon

The massively popular 18-ounce Yeti Rambler keeps drinks cold for hours, thanks to a double-walled vacuum. It also features a "chug cap" for quick and easy drinking, and it fits in most cupholders. The stainless steel exterior is durable and won't dent in case you accidentally drop it.

Amazon

Want to create your own delicious sports drink on the go? Amazon's bestselling electrolyte mix is easy to use: Just dump a packet into your water bottle and enjoy. Choose from a slew of delicious flavors, including lemon-lime and acai berry.

Amazon

Not really a water drinker? This glass pitcher has a special infuser and lid so you can add your favorite flavors to your H2O. Try strawberries and mint, cucumber or almost anything you can dream up. It also makes a great non-alcoholic option at dinner parties. Worth noting: It's dishwasher-safe.

Amazon

Staying on pace to have enough water during your day can be tough — especially when you're busy. This frosted plastic bottle is BPA-free and features convenient time markers to help keep you on track for optimal hydration during your day.

Nuovoware

Want to keep your water bottle handy but don't feel like toting a huge purse? This water bottle holder is made from soft neoprene to insulate your drink. There are also a few zip pockets to hold your essentials. The adjustable and padded strap helps you to get that just-right fit.

Amazon

The only downside of toting a standard water bottle is that it takes up space you may not have available. This foldable "bottle" is crafted from flexible BPA-free plastic, making it a great choice if your bag tends to get crowded. It holds up to 23 ounces of water, and you can choose from a slew of pretty color combinations.

Hidrate Spark

Sometimes you need a little extra push to get your hydration up to speed. This smart water bottle uses sensor technology to track your water intake. It syncs up to a hydration tracker app so you can see how well you're meeting your daily goals. It even glows to remind you to drink up.

Amazon

Sure, you could set a reminder to drink water on your phone, but this cute light straps onto your water bottle and uses smart detection sensors to remind you to drink water at least once an hour. Choose from a range of inspirational and quirky messages from "Don't be a cactus" to "You got this!"

Amazon

This Brita filter is massively popular, with nearly 43,000 perfect reviews. The BPA-free pitcher holds up to 10 cups of water, which can fill three 24-ounce water bottles before needing a refill. It's specially designed to fit on refrigerator shelves and has a locking lid that won't fall off when you pour.

Amazon

You'll need to work a little harder to stay hydrated during the summer months. Tote extra water bottles to the beach or pool with this insulated bag. It holds up to 10 gallons' worth of gear, so you can fill it with plenty of water bottles. Thick thermal foam ensures your stuff will stay nice and cool until you're ready to drink up.

If you have Amazon Prime, you’ll get free shipping, of course. Not yet a member? No problem. You can sign up for your free 30-day trial here. (And by the way, those without Prime still get free shipping on orders of $25 or more.)

What a dietitian who follows the DASH diet, which experts say is healthier than Mediterranean diet, eats in a day

Yogurt with healthy toppings is a great DASH diet breakfast.Arx0nt/ Getty

A dietitian who follows the DASH diet, which experts say is even healthier than the hugely popular Mediterranean diet, has shared what she eats in a day.

The Dietary Approaches to Stopping Hypertension diet is usually recommended for people who have high blood pressure — and so reduces the risk of heart attacks and stroke — but can also be followed as a generally healthy diet.

The DASH diet includes lots of vegetables, fruit, legumes, whole grains, low-fat dairy products, nuts, and skinless fish and poultry, according to the American Heart Association. It also focuses on reducing salt, saturated fat, as well as red meat, alcohol, and added sugars.

It's often compared to the Mediterranean diet, with the AHA naming it as even better for heart health earlier this year. While the Mediterranean diet allows for alcohol in moderation the DASH diet aims to keep it to a minimum. The DASH diet also addresses added salt.

But Dr. Amit Khera, a professor of medicine and director of the preventive cardiology program at UT Southwestern Medical Center in Dallas who has helped draw up AHA guidelines, told the organization in 2019 that the DASH diet and the Mediterranean diet are more alike than they are different.

Rosanne Rust, a registered dietitian who specializes in heart health and who's been following the DASH diet for eight years, told Insider about what she tends to eat on a daily basis.

Yogurt with healthy toppings is a great DASH diet breakfast.Arx0nt/ Getty

For breakfast, Rust eats nonfat yogurt with berries, such as blueberries or raspberries, and tops them with some chia seeds or a little seeded granola.

She said an easy way to make your diet "more DASH" is to try and add fruit or vegetables to any meal. A breakfast like this is better than just a slice of toast, because it contains a serving of dairy as well as nutrients and fiber from the fruit. Blueberries are great, because they are full of antioxidants, she said.

Tuna and salad pita sandwich.Jupiterimages/ Getty

Rust likes to fill a flatbread, such as pita or naan, with hummus, lots of chopped vegetables, and sometimes tuna for lunch.

When buying bread, she checks the nutrition label and picks one with low levels of sodium (or salt) so she's not eating too much. The AHA recommends that adults eat no more than 2,300 millligrams of sodium a day, and ideally less than 1,500 milligrams, to protect heart health.

The AHA also recommends eating two portions of fish per week as it is thought to benefit cardiovascular health and lower the risk of stroke.

Insider previously reported that Skipjack canned tuna, which is used in many light tuna products, is a smarter choice than other canned tunas because it contains lower levels of mercury, according to the FDA.

Rust often has vegetable stew for dinner.rudisill/ Getty

For dinner, Rust likes to have a stew with lots of vegetables, such as tomatoes, chickpeas, carrots, and celery. She sometimes adds ground turkey for protein, or makes a ratatouille instead of a stew.

Cooking your vegetables can actually increase their benefits: cooked tomatoes release more lycopene, an antioxidant that helps protect against cell damage, than raw tomatoes, for example.

Oatmeal crisp with cooked apples.Anne DEL SOCORRO/ Getty

Rust likes to make her own desserts at home so that she can control the amount of sugar in them, for example by only using two tablespoons if a recipe calls for a cup. She also likes to incorporate fruit into her dessert, again to maximize the amount of fruit and vegetables in her diet.

She makes oatmeal crisp, which is cooked fruit baked with sweet, crumbly oats on top, which provide protein and fiber, with fresh apples or pears.

Read the original article on Insider

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