Upcoming health topics:  

• 3^rd Quarter Focus: Summer Safety
• September – Pain Awareness 

Whoever believes in me, as the Scripture has said, "Out of his heart will flow rivers of living water.” – John 7:38

Ahhh … good ole water. Did you know that proper hydration:

• Helps prevent constipation and the formation of kidney stones. 
• Helps 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, and although you can survive without food for weeks, dehydration can kill you within days or even hours, depending on the temperature and your environment.

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.

Being well-hydrated also improves sleep quality, cognition and mood. Water provides everything the body needs – pure H₂O – to restore 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.

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 oz is just the starting point. 

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 to SERVE WELL.

Is malhydration a thing?

Malhydration 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, confusion.

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 tumbler 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 

Here are some other ways to EAT YOUR WATER.

^Sources:

^{https://www.cnn.com/2017/09/27/health/benefits-of-water-and-fluids/index.html}

^{https://www.hsph.harvard.edu/nutritionsource}

^{https://weillcornell.org/news/how-to-safely-enjoy-the-summer-sun}         

^{www.weillcornell.org}

^{https://share.upmc.com/2014/06/dangers-sun-poisoning/}