Editor’s note: Introducing One Small Thing, a fresh series designed to guide you in taking a simple step towards achieving a healthier and more impactful goal. By incorporating just one change, you’ll be well on your way in the right direction.
As you set your sights on the new year, what health goals are you prioritizing for yourself? While consistent exercise and a plant-based diet have proven benefits, enhancing the quality of your sleep, managing stress, reducing alcohol intake, and fostering meaningful connections with others are equally vital for enhancing well-being.
Despite the array of health-improving practices, one essential aspect is often overlooked when we contemplate our well-being in the new year: hydration. Water is the cornerstone of life, yet many individuals fail to make sufficient hydration a priority.
Surprisingly, maintaining proper hydration is remarkably simple — no gym memberships, meal prepping, or elaborate searches for mocktail recipes required. Health experts extol the numerous benefits of adequate water intake, ranging from improved blood pressure, diabetes management, joint health, gut health, and kidney function to alleviating migraines and enhancing skin radiance.
Natalia Dmitrieva, a research scientist from the Laboratory of Cardiovascular Regenerative Medicine at the National Heart, Lung, and Blood Institute in Bethesda, Maryland, emphasizes the transformative impact of optimal hydration: “Staying optimally hydrated is a relatively easy lifestyle modification with potentially significant benefit: a longer disease-free life.”
One small change
How can you incorporate this simple practice into your daily routine? Linking the act of drinking a full glass of water to existing habits can help seamlessly integrate this beneficial behavior into your day.
Are you a coffee or tea enthusiast? Use the time while waiting for your brew to enjoy a glass of water (add ice if desired) alongside it.
Taking your furry companion for a stroll? Bring along a stainless steel or ceramic water bottle (to avoid plastics) and finish it before returning home.
Engaging in a brief stretch break? Grab a glass of water and finish it before settling back down.
Preparing a meal? Consume a full glass of water while waiting for your food to heat up.
Experts in habit formation advocate for “habit stacking,” where a new habit is attached to an existing one, making it easier to remember and execute. Drinking a refreshing glass of water while you wait is a practical and healthy way to multitask.
Recognizing dehydration
Studies reveal that many Americans fall short in meeting their daily water intake requirements, notes Dmitrieva, who has researched the relationship between hydration and aging.
While experts recommend around eight to 10 cups of water for women and 10 to 12 cups for men daily, Dmitrieva points out that over 50% of Americans do not reach these recommendations. She highlights that people often underestimate their water needs and remain unaware of the suggested intake levels.
In addition to mealtime hydration, relying on thirst as a signal to drink water may come too late, as thirst often arises when the
“Examples include tomatoes, cucumbers, oranges, and lettuce, all of which can significantly contribute to your daily water intake,” Dmitrieva said. Ready for another tip? Aim to drink 2 to 3 quarts of water on regular days without intense physical activity or prolonged time in hot environments — you’ll need even more then, Dmitrieva said. “One effective strategy is to fill a 32-ounce bottle with water in the morning and make sure to drink it throughout the day, in addition to any other beverages consumed during meals or coffee breaks,” she said. “At the end of the day, assess whether you’ve consumed an additional 4-6 cups of water. If not, refill the bottle and drink more before the day ends.” Ready to do more to nourish your body? Sign up for our Eat, But Better: Mediterranean Style newsletter. If you need help setting and sustaining your goal to drink more water, try these tips for building habits. For more CNN news and newsletters, create an account at CNN.com.
