{"id":22873,"date":"2021-01-25T23:43:39","date_gmt":"2021-01-25T23:43:39","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=22873"},"modified":"2021-01-30T01:44:11","modified_gmt":"2021-01-30T01:44:11","slug":"why-is-it-important-to-stay-hydrated","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/why-is-it-important-to-stay-hydrated\/","title":{"rendered":"4 Major Reasons Why It&#8217;s Important to Stay Hydrated"},"content":{"rendered":"<em>Here&#8217;s a deep dive into why it&#8217;s important to stay hydrated, including the side effects of dehydration. Plus: a daily benchmark for fluid intake and helpful tips to stay hydrated.<\/em>\r\n\r\nIt&#8217;s no surprise that water is essential to nearly all forms of life. In fact, approximately <a href=\"https:\/\/www.usgs.gov\/special-topic\/water-science-school\/science\/water-you-water-and-human-body?qt-science_center_objects=0#qt-science_center_objects\" target=\"_blank\" rel=\"noopener noreferrer\">60 percent<\/a> of the human body is made of water\u2014but staying hydrated is a habit many of us struggle to maintain. While drinking water is simple in and of itself, it may seem overwhelming to consume enough each day. However, it&#8217;s essential to do so to avoid what happens when you\u2019re dehydrated.\r\n\r\nKeep reading to learn more about the side effects of dehydration and why hydration is so important for your well-being.\r\n<h2>What is dehydration, exactly?<\/h2>\r\nDehydration happens when the total amount of fluids taken in is less than what is required for your body&#8217;s needs.\r\n\r\nIt can occur as a result of many things, such as excessive sweating, diarrhea, vomiting, and as a side effect of certain medications.\r\n\r\nAdditionally, you&#8217;ll need to increase your fluid intake after any of the following activities to prevent the likelihood of dehydrating:\r\n<ul>\r\n \t<li>strenuous exercise<\/li>\r\n \t<li>working or being in the sun for prolonged periods of time<\/li>\r\n \t<li><a href=\"https:\/\/www.humnutrition.com\/blog\/what-to-eat-when-youre-sick\/\" target=\"_blank\" rel=\"noopener noreferrer\">when you&#8217;re ill<\/a> (especially if fever, nausea, or vomiting are present)<\/li>\r\n \t<li>any time you sweat more than usual<\/li>\r\n<\/ul>\r\n<img data-dominant-color=\"998a74\" data-has-transparency=\"false\" style=\"--dominant-color: #998a74;\" decoding=\"async\" class=\"size-full wp-image-22955 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/01\/Side-Effects-of-Dehydration-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Woman sweating after a workout who needs to drink water to avoid the side effects of dehydration\" width=\"770\" height=\"499\" \/>\r\n<h2>Side Effects of Dehydration<\/h2>\r\nFor most healthy people, signs of dehydration arise when your body communicates that it needs some water. Of course, the first and most common signal is thirst.\r\n\r\nOtherwise, the major side effects of dehydration to look out for <a href=\"https:\/\/www.mdanderson.org\/patients-family\/diagnosis-treatment\/emotional-physical-effects\/dehydration.html\" target=\"_blank\" rel=\"noopener noreferrer\">include<\/a>:\r\n<ul>\r\n \t<li>headache<\/li>\r\n \t<li>fatigue<\/li>\r\n \t<li>dizziness or lightheadedness<\/li>\r\n \t<li>muscle cramps\/leg cramps<\/li>\r\n \t<li>decreased urination<\/li>\r\n<\/ul>\r\nJust like many other lifestyle habits, listening to your body when it comes to fluid intake will serve to your benefit. In other words, be sure to pay attention to those signs and hydrate accordingly.\r\n<h2>Why is it important to stay hydrated?<\/h2>\r\nIn addition to avoiding the side effects of dehydration above, getting enough fluids is also important because it supports many aspects of your health.\r\n\r\nLet\u2019s dive into the specifics.\r\n<h3>1. Hydration Boosts Skin Health<\/h3>\r\nYour <a href=\"https:\/\/www.usgs.gov\/special-topic\/water-science-school\/science\/water-you-water-and-human-body?qt-science_center_objects=0#qt-science_center_objects\">skin is made up of about 64 percent water<\/a>. And without enough fluids in your system, your skin can lose its elasticity.\r\n\r\nThe more elasticity your skin has, the less likely it is to form fine lines and wrinkles. That said, staying hydrated may help keep your skin plump and prevent signs of aging.\r\n\r\nThen, if your skin isn&#8217;t adequately hydrated, t<span style=\"font-size: 1rem;\">he work you put into <\/span>perfecting your skincare routine<span style=\"font-size: 1rem;\"> may be for naught. You can help prevent dry, rough, and flaky skin by <a href=\"https:\/\/www.humnutrition.com\/blog\/best-ingredients-for-dry-skin\/\" target=\"_blank\" rel=\"noopener noreferrer\">hydrating your skin<\/a> from the inside out.<\/span>\r\n\r\nThere are only a <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29392767\/\" target=\"_blank\" rel=\"noopener noreferrer\">small number<\/a> of studies exploring the idea that skin physiology is improved by adequate hydration. Nonetheless, the notion has been <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4529263\/\" target=\"_blank\" rel=\"noopener noreferrer\">widely accepted by scientists<\/a>.\r\n\r\nFor instance, a 2015 study found that women who consumed <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4529263\/\" target=\"_blank\" rel=\"noopener noreferrer\">around two liters of water<\/a> each day for a month had increased skin hydration.\r\n<h3>2. Hydration Soothes Dry Eyes<\/h3>\r\nYour eyes are other organs with high water content. For that reason, dehydration may compromise your eye health and potentially <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25950246\/\" target=\"_blank\" rel=\"noopener noreferrer\">result in dry eye syndrome<\/a>.\r\n\r\nThe discomfort from dry eyes can cause us to rub them. While rubbing your eyes may seem harmless, doing so may not only transfer harmful bacteria from our hands, but also potentially <a href=\"https:\/\/visioneyeinstitute.com.au\/eyematters\/dangers-rubbing-eyes\/\">lead to damage<\/a>.\r\n\r\nTo maintain good eye health, drink plenty of water so you can avoid both irritation and the urge to rub them.\r\n\r\n<img data-dominant-color=\"6f7377\" data-has-transparency=\"false\" style=\"--dominant-color: #6f7377;\" decoding=\"async\" class=\"aligncenter wp-image-22956 size-full not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/01\/Why-is-it-important-to-stay-hydrated-Mood-and-Cognition-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Woman opening bottle of water at her desk, since hydrating can improve your focus at work and prevent side effects of dehydration; a reason why it's important to stay hydrated\" width=\"770\" height=\"502\" \/>\r\n<h3>3. Hydration Supports Cognition + Mood<\/h3>\r\nThis reason why it&#8217;s important to stay hydrated may not have crossed your mind. But according to a small 2012 study,\u00a0your level of hydration can <a href=\"https:\/\/academic.oup.com\/jn\/article\/142\/2\/382\/4743487\" target=\"_blank\" rel=\"noopener noreferrer\">affect your mood<\/a> throughout the day.\r\n\r\nIt found that young, healthy women who were mildly dehydrated experienced:\r\n<ul>\r\n \t<li>less vigor<\/li>\r\n \t<li>greater levels of fatigue<\/li>\r\n \t<li>heightened perceived task difficulty<\/li>\r\n \t<li>poorer concentration<\/li>\r\n \t<li><a href=\"https:\/\/www.humnutrition.com\/blog\/pressure-points-to-relieve-a-headache\/\" target=\"_blank\" rel=\"noopener noreferrer\">headache symptoms<\/a><\/li>\r\n<\/ul>\r\nBasically, you&#8217;re more likely to experience overwhelm and struggle focusing on tasks when you&#8217;re dehydrated. That combination never bodes well when you&#8217;re busy meeting the day&#8217;s demands.\r\n\r\nInterestingly, this study also states the body may be more sensitive to the effects of dehydration throughout certain <a href=\"https:\/\/www.humnutrition.com\/blog\/this-is-what-your-period-is-saying-about-your-health\/\" target=\"_blank\" rel=\"noopener noreferrer\">phases of the menstrual cycle<\/a>. Hydration plays a role in premenstrual mood changes, as well.\r\n\r\nTo further emphasize water&#8217;s crucial impact on your state of mind, other studies assert that increasing water consumption <a href=\"https:\/\/pdfs.semanticscholar.org\/f49a\/6cc25ad8c5360e84a9874e5578a5da4ea511.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">improves mood, focus, and cognitive performance<\/a>.\r\n<h3>4. Hydration Aids Digestion<\/h3>\r\nFinally, water is necessary to promote healthy, regular <a href=\"https:\/\/www.humnutrition.com\/blog\/how-digestion-works\/\">digestion<\/a>. Without enough of it, you may experience <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6356561\/\" target=\"_blank\" rel=\"noopener noreferrer\">more irregularity<\/a> in your bowel movements.\r\n\r\nRegular, solid bowel movements are important because it&#8217;s how we naturally expel waste and toxins from the body. Water makes sure that stool is soft enough so it&#8217;s not difficult to pass.\r\n\r\nCoupled with <a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-of-soluble-fiber-vs-insoluble-fiber\/\">fiber<\/a>, adequate water intake makes for <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2908954\/\" target=\"_blank\" rel=\"noopener noreferrer\">easier digestion<\/a> and healthier poops that are the <a href=\"https:\/\/www.humnutrition.com\/blog\/what-different-types-of-poop-mean\/\" target=\"_blank\" rel=\"noopener noreferrer\">ideal texture, shape, and consistency<\/a>.\r\n\r\nSo what happens when you&#8217;re dehydrated? Your stool can become small, hard, and pebble-like, making it painful and uncomfortable to pass.\r\n\r\n<img data-dominant-color=\"b1afa1\" data-has-transparency=\"false\" style=\"--dominant-color: #b1afa1;\" decoding=\"async\" class=\"aligncenter wp-image-22957 size-full not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/01\/How-much-water-do-I-need-to-drink-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Woman drinking water after running and sweating outdoors to illustrate why it's important to stay hydrated\" width=\"770\" height=\"486\" \/>\r\n<h2>How much water do I need to drink each day?<\/h2>\r\nThere&#8217;s <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2908954\/\" target=\"_blank\" rel=\"noopener noreferrer\">no &#8220;official&#8221; way<\/a> to determine how much water you should drink each day. That&#8217;s because your hydration needs vary depending on multiple factors, such as:\r\n<ul>\r\n \t<li>intensity + frequency of exercise<\/li>\r\n \t<li>what type of work you do (manual labor versus an office job)<\/li>\r\n \t<li>your age<\/li>\r\n<\/ul>\r\nHowever, a good rule of thumb is to drink half your body weight in ounces each day.\r\n\r\nThat said, water, decaffeinated coffee, <a href=\"https:\/\/www.humnutrition.com\/blog\/types-of-tea\/\" target=\"_blank\" rel=\"noopener noreferrer\">caffeine-free teas<\/a>, and sports drinks all count toward fluid intake. Plus, since soups, jello, and popsicles turn into liquid in your body, they can count towards your daily quota as well.\r\n\r\nYep, you read that right\u2014you don&#8217;t have to settle for only water!\r\n<h2>Tips to Stay Hydrated<\/h2>\r\nAs we saw above, it&#8217;s possible to get creative with your fluid intake. If you need more inspiration, follow these tips to ensure you stay hydrated throughout the day.\r\n<ul>\r\n \t<li><strong>Keep a water bottle with you.<\/strong> Carrying a water bottle around will serve as a handy reminder to keep on chugging. Aim for a bottle that fits your lifestyle and needs (and maybe your purse). I&#8217;d recommend going for one between 24 to 32 ounces. They even make fun ones with encouraging messages on the bottle that cheer you on as you sip!<\/li>\r\n<\/ul>\r\n<ul>\r\n \t<li><strong>Infuse your water. <\/strong>Add fresh fruits, herbs, and refreshing veggies to your water to keep it interesting. Some go-to combos include sliced strawberries and mint leaves, cucumber and mint leaves, and sliced strawberries and lemons. Get creative and create your own unique infusions!<\/li>\r\n<\/ul>\r\n<ul>\r\n \t<li><strong>Set <\/strong><strong>reminders to hydrate.<\/strong> It may seem a bit extra, prioritizing hydration will benefit your health. Try setting a daily ounce goal for yourself, then use your phone\/smartwatch to remind you to drink a set amount of ounces each hour. It&#8217;s most effective to set the reminders during times when you typically forget, like during work or classes. Once you&#8217;ve <a href=\"https:\/\/www.humnutrition.com\/blog\/healthy-eating-nutrition-habits\/\" target=\"_blank\" rel=\"noopener noreferrer\">solidified the habit<\/a>, you may find that you won&#8217;t need the reminders anymore.<\/li>\r\n<\/ul>\r\n<img data-dominant-color=\"ab9583\" data-has-transparency=\"false\" style=\"--dominant-color: #ab9583;\" decoding=\"async\" class=\"size-full wp-image-22958 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/01\/What-happens-when-youre-dehydrated-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Man pouring Moroccan tea to help meet his hydration quota for the day\" width=\"770\" height=\"513\" \/>\r\n<h2>The Bottom Line<\/h2>\r\nWater is a nutrient that&#8217;s essential for many of our body&#8217;s functions. Without enough of it, side effects of dehydration can include anything from headaches and fatigue to dry eyes and dull skin.\r\n\r\nSo now that you know why it&#8217;s important to stay hydrated, be sure to prioritize your H2O intake.\r\n\r\nIf boredom with water keeps you from drinking it, you&#8217;re not alone. Just remember that there are plenty of ways to get creative if you want to avoid dehydration. Challenge yourself to find ways to drink up, and your health will be all the more stronger.\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/42\/hyaluronic-glow-gummies\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/16cebaf0-7edb-11f0-a056-b3bdb0090cfd.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"Hyaluronic Glow Gummies\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m8.713 3 1.54 3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.6\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t200 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">Hyaluronic Glow Gummies<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\tsupports hydrated, naturally glowing skin (formerly Glow Sweet Glow)\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$26<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Here&#8217;s a deep dive into why it&#8217;s important to stay hydrated, including the side effects of dehydration. Plus: a daily benchmark for fluid intake and helpful tips to stay hydrated. It&#8217;s no surprise that water is essential to nearly all forms of life. In fact, approximately 60 percent of the human body is made of [&hellip;]<\/p>\n","protected":false},"author":45,"featured_media":22954,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[819,823],"tags":[244,863,501,617],"coauthors":[],"class_list":["post-22873","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-healthy-eating","tag-dry-skin","tag-healthy-habits","tag-hydration","tag-mental-health"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>4 Major Reasons Why It&#039;s Important to Stay Hydrated | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"From boosting skin health to aiding digestion, learn why it&#039;s important to stay hydrated. 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