With temperatures reaching the 90s this summer in Georgia, staying hydrated is crucial. Drinking enough water daily can be challenging, but it is very important. Water makes up about 50-60% of the human body. It helps maintain blood pressure, transport nutrients, regulate temperature, and support biochemical reactions.

Daily Water Intake Recommendations

Men need about 3.7 liters (16 cups) of water per day, and women need about 2.7 liters (11 cups) per day. These needs can change based on activity and health. For example, exercising outside in the summer heat means you need more water. Start exercise well-hydrated, drink water every 15-20 minutes during exercise, and rehydrate afterward.

Signs of Dehydration

Be aware of dehydration signs like dry mouth and eyes, thirst, light-headedness, headache, fatigue, loss of appetite, flushed skin, heat intolerance, and dark-colored urine.

Tips for Staying Hydrated

If you don’t like plain water, add sliced fruit or vegetables like strawberries, oranges, lemons, or cucumbers. Zero-calorie sparkling water, like La Croix or Bubly, is also good. Avoid soda and sports drinks due to their added sugar and salt. Eat foods with high water content, such as watermelon, grapes, berries, peaches, or yogurt.



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