Everyone knows the importance of staying hydrated: it assists with weight loss, aids digestion, regulates your body’s temperature and helps flush waste from your body. Depending on your gender, 55 to 60 percent of your body is also made up of water. So drinking it is crucial. However, our day-to-day activities can make it difficult to properly stay hydrated the way we need to be. Read below for the best ways to get and stay hydrated.

Don’t Wait Until You’re Thirsty

While it can be intensely satisfying to your quench thirst, feeling thirsty indicates that you’re already dehydrated. Try to sip something regularly throughout the day. Or, at least, drink a glass of water before and in between meals, and eat fruits and vegetables whenever possible. In addition, thirst can often be felt as hunger. So drinking some water can help you figure out what you’re really feeling. Drinking water can also help fill you up so you don’t overeat later.

Carry a Reusable Water Bottle

If you struggle to find water throughout the day – that is, you don’t want to spend money buying plastic bottles, refilling an 8 oz cup is a hassle, etc. – consider investing in a reusable water bottle. There are many brands to choose from, such as Camelbak, Contigo, and Hydro Flask. Having a bottle with a style, color, and design you love will make hydrating easier and more fun. There are also water bottles with filters, so you can stay hydrated by refilling at literally any source of water you can find.

Infuse Your Water

Does the taste of plain water turn you away from drinking it? Try infusing your water with different fruits and vegetables. Infusing your water is one of the best ways to stay hydrated. Especially if you want some flavor but want to skip any added sugars and/or artificial sweeteners. There are hundreds of infused water recipes you can try to help you stay hydrated, so you’re bound to find a flavor you love. Simply wash and cut the fruits, vegetables or herbs you desire, add them to cold water and let it sit for a few hours.

Replenish Frequently

All the fluids your body expels need to be replenished in order for you to stay hydrated. Thus be sure to drink water after you’ve gone to the restroom or broken a sweat, whether from exercise, work, or anything else. For every 16 fluid ounces lost, doctors recommend an equal amount to replace it.

Download a Hydration App

If you want to know how much water you’re drinking a day, downloading a hydration app to monitor your water intake could greatly help your progress. There are many free apps available to help keep you hydrated by helping set goals for how much water you should drink. As well as this, it helps track the volume of water you are consuming on a daily basis. Aside from independent water-tracking apps, you can also monitor how much water you are taking in with various meal-tracking apps such as MyFitnessPal.

Pay Attention to Your Urine

If you notice your urine is a darker yellow than usual, chances are you’re dehydrated. Pale yellow or clear urine is perfectly normal, and it is an indicator that you are properly hydrated. A rule of thumb is that the lighter the color, the more hydrated you are; this is due to the fact that dehydration happens when the volume of water in the body goes down.

When our bodies are dehydrated, our kidneys tell the body to retain water. Because of this, we have less water in our urine. That causes it to become a darker color and more concentrated. So, next time you notice a darker change in the color of your urine, make sure to down some water in order to stay hydrated.

If you ever find yourself to be so dehydrated that you faint, have not urinated in 12 hours, are having difficulty breathing, have a fever higher than 103 or experience lethargy or confusion, seek medical help as soon as possible. Our convenient walk-in medical clinics provide affordable and competent care to individuals with and without insurance. At UrgentMED, we see to it that you get immediate care, no appointments necessary. Find one of our 18 Southern California locations closest to you.