Spring is here and temperatures are getting warmer. Are you staying hydrated? Dehydration can cause headaches, dizziness, and digestion issues. In addition, it may impact your memory and mood.  

Women need about 9 eight ounce cups of fluid per day and men need about 12.5 eight ounce cups of fluid per day (foods meet the rest of your fluid needs). You need more fluids than this if you have an illness (especially fever, vomiting, diarrhea), live in a hot climate, exercise, or if you are pregnant/breastfeeding. 

Another way to assess your hydration is to monitor the color of your urine. A pale straw color indicates adequate hydration. If it is a darker, amber color you will want to increase your fluid intake. 

 Here are some tips for increasing your fluid intake: 

• Invest in a water bottle you really like. Love cold water? Look for an insulated one. Sip frequently during the day. 
• Check in with your body regularly and ask if yourself if you’re thirsty.  
• Make a goal of how much you need to drink a day and set an alert on your phone to remind you to drink or use an app to track your cups of fluid. 
• Add flavor enhancers to your water such as lemon slices or cucumber. 

• Choose water most often. Milk, juice, herbal teas or sparkling water count too. Limit sodas and energy drinks. 
• Choose water rich foods such as watermelon, cucumber, zucchini, or grapefruit. 

Source: https://www.eatright.org/food/nutrition/healthy-eating/how-much-water-do-you-need Accessed 4/6/20