"... you shall strike the rock, and water shall come out of it, and the people will drink.” –  Exodus 17:6

Do you, or someone you care about, experience kidney stones? What about migraines? Did you know hydration could be a key factor?

Research shows that proper hydration:

• Helps prevent constipation and the formation of kidney stones
• Helps to promote weight loss — since dehydration can often be mistaken for hunger
• May limit migraine triggers and lessen severity and/or length of headaches
• Supports mental focus, cognition, sleep quality and mood

Water makes up about 60% of your body’s weight. Although you can survive without food for weeks, dehydration can kill you within days or even hours, depending on the temperature and your environment. (Source: https://www.cnn.com/2017/09/27/health/benefits-of-water-and-fluids/index.html)

Drinking enough water each day is crucial for many reasons:

• Regulates body temperature
• Keeps joints lubricated
• Prevents infections
• Delivers nutrients to cells
• Keeps organs functioning properly
• Helps maintain and improve muscle strength

Water provides everything the body needs: fluids lost through metabolism, breathing, sweating and the removal of waste. It’s the perfect beverage for quenching thirst and rehydrating your system. When it comes from the tap, it costs a fraction of a penny per glass. Water should be the beverage you turn to most of the time.

Is mal–hydration a thing?

Mal–hydration is related to fluid intake that consists of more fluids that are caffeinated, sugar–sweetened and/or salty (e.g., coffee, juice, soda). Signs include dark urine, headaches, irritability, fatigue, dizziness and confusion.

As many of us get ready to re–establish back to school routines, it’s important to keep water at the top of the supply list. It’s impossible to set a single requirement for how much water the hypothetical average American needs each day. The amount you need depends on how much you eat, what the weather is and how active you are.

So, instead of setting an estimated average requirement for water, as it has done for other nutrients, the Institute of Medicine has set an adequate intake of 125 ounces (about 15 cups) for men and 91 ounces for women (about 11 cups). Note that this is not a daily target, but a general guide. In most people, about 80% of this comes from beverages; the rest comes from food. Establishing a habit of drinking NO LESS than 64 ounces is just the starting point. (Source: https://www.hsph.harvard.edu/nutritionsource)

Keep reading for more helpful information and how to get the fluid intake you need to stay hydrated so you can continue to BE WELL and SERVE WELL.

Ways to increase water intake

Having water available can be the simplest way to increase your intake. Keep a water bottle handy and find a fun, simple way to track how many times you fill it throughout the day. It is recommended to ensure that you drink water while having your meals. This not only helps to support your overall water intake but also aids in satiety and the digestion process.

Besides plain water, there are also MANY sources of water that don’t involve carrying a huge jug around with you all day, including low–sodium, broth–based soups; herbal tea; cucumber; and watermelon (which are also tasty additions to plain water). Adding citrus fruits, berries, cucumbers or herbs like mint or basil to your glass to get a refreshing, low– or no–calorie beverage that satisfies your thirst and tastes like … well … something. Here are some recipes.