How Students Can Stay Hydrated: Essential Tips for a Healthy Lifestyle

By Omodele Goodness

 

 

Amid hectic student life, it's easy to overlook one of the simplest yet most crucial aspects of health: staying hydrated. Proper hydration is vital for maintaining energy, focus, and overall well-being.

 

Up to 60% of the human body is composed of water, which is lost through sweating, urination, defecation, and even breathing. According to the Mayo Clinic, dehydration occurs when fluid loss exceeds fluid intake, potentially leading to issues like poor kidney function and imbalanced electrolytes.

 

Signs of Dehydration

- Thirst

- Dark yellow urine

- Dizziness or lightheadedness

- Reduced urination

- Tiredness

- Dry mouth, tongue, and lips

- Sunken eyes

- Bad breath

 

While the "eight glasses a day" rule is a good starting point, individual hydration needs can vary based on factors such as activity level, age, and health. The National Academies of Sciences, Engineering, and Medicine recommends different amounts of daily water intake based on individual needs and circumstances. Drinking water when thirsty and staying hydrated throughout the day can help prevent dehydration.

 

Tips for Staying Hydrated

 

1. Start Your Day with Water: Drinking a cup of water first thing in the morning prepares your body and provides an energy boost, as stated by health experts from Harvard Medical School.

2. Use a Stylish Water Bottle: A visually appealing water bottle can remind you to drink more throughout the day. Some come with measurements to track intake, which can be helpful according to a study published in the Journal of Human Nutrition and Dietetics.

3. Set Reminders: Alarms or notifications can help you remember to drink water regularly.

4. Drink Before Meals: Consuming water before meals aids digestion and helps you feel satisfied faster, supported by research from the Obesity Research & Clinical Practice journal.

5. Add Flavour: Enhance the taste of water with fruit or vegetable slices to make drinking more enjoyable. The Institute of Food Technologists highlights this as an effective strategy to increase water consumption.

6. Eat Water-Rich Foods: Incorporate fruits and vegetables like watermelon, cucumbers, and strawberries into your diet for added hydration, as emphasised by the Academy of Nutrition and Dietetics.

7. Replace Sugary Drinks:  Opt for water over sugary beverages to reduce sugar intake and stay hydrated. The American Heart Association recommends this approach to improve overall health.

 

Monitor Your Hydration

 

Paying attention to your body’s signals is crucial for maintaining optimal hydration. One of the simplest and most effective ways to gauge your hydration status is by observing the colour of your urine. Generally, clear or light-coloured urine is a strong indicator of adequate hydration, suggesting that you are consuming enough fluids throughout the day. This is because well-hydrated urine is less concentrated and tends to be lighter in colour.

Conversely, dark-coloured urine often points to dehydration. When your body is not getting enough fluids, urine becomes more concentrated, resulting in a darker hue. This can be a sign that you need to increase your water intake to support your body's functions and overall health.

Additionally, it's important to note that other factors can affect urine colour, such as certain medications, vitamins, and foods. For instance, foods like beets or medications may temporarily alter the color of your urine, but consistently dark urine despite these factors may still indicate dehydration.

Regularly monitoring your hydration levels by checking your urine color, along with listening to other signs of thirst and overall well-being, can help you stay on top of your hydration needs. Maintaining proper hydration supports essential bodily functions, enhances physical performance, improves cognitive abilities, and helps you feel your best.

Make hydration a conscious part of your daily routine. By staying mindful of your fluid intake and paying attention to these indicators, you can better manage your hydration and support your overall health and vitality.