Staying hydrated is an essential and often overlooked aspect of maintaining good health. Mild dehydration can be as little as 2% fluid loss and can affect memory, mood, concentration, and even reaction time. Increasing your daily water intake by just a few glasses can positively influence cognition. Dehydration can also slow down circulation and affect the oxygen flow to your brain. A lack of fluids can also cause your heart to work harder to pump oxygen to your body. Finally, since being hydrated can provide a sense of fullness, water may help you feel satisfied in between meals.
If you want to prevent dehydration, it’s as easy as incorporating more water and water-rich foods into your diet, such as watermelon, cantaloupe, cucumbers, and citrus fruits. Try to aim for about eight glasses of water a day. You can also use this formula to calculate the minimum amount you should have daily: take one-third of your body’s weight and drink that number of ounces in fluids. For example, if you weigh 150 pounds, aim to drink at least 50 ounces of water daily. In addition, you can switch up your water routine by adding cucumber slices for extra freshness! Check out the Fitness Focus in the May/June ROOT for more information.