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Staying Hydrated Is Essential for Good Health

By Stephen R. Farris

Staying hydrated is essential for helping our body function properly. That's why it's important to get a certain amount of water in our diet on a daily basis, plus we should stay hydrated as much as possible whether we are exercising or doing chores around the house.

You might be wondering just how much water we should be consuming on a daily basis. It can be tricky and there are a few different theories out there.

However, according to research, one magic number is 91 ounces of liquids from food and drinks. The best way to see if you're staying hydrated enough is quite simple: keep a check on your urine. 

When you're properly hydrated your urine should be a pale yellow color. If it's darker, then you probably should drink more water. The darker the color the more dehydrated you are and that's not good for your muscles, joints, organs, or your heart.

When working out you should drink at least 7-10 ounces of water every 10 to 20 minutes. Exercising or working outdoors when it's warm could also cause you to lose at least 3 pounds of water from sweating. So taking water breaks often is a good thing for staying hydrated.

Besides water, certain other foods and beverages contain sufficient liquids to aid in staying hydrated.

Coffee and Tea

Despite both containing caffeine, sipping on coffee or iced tea can help you stay hydrated. Caffeine is shown to have an adverse effect when it comes to hydration, but you can always buy decaffeinated coffee and tea if you have concerns.

Frozen Ice Treats

Pep up your ice cubes by adding some fresh or frozen berries and freezing them. As they melt, they may add a little flavor to plain old water. You can also puree the berries, mint, basil, or other flavorful fruits and freeze in your ice trays. It's another great idea to flavor up water.


Water-based fruits and veggies such as strawberries, water melon, or cucumber are not only great as snacks, but can aid in keeping you hydrated. 


As long as the alcohol content is low (less than 5 percent ABV), then bottoms up as another good way to get in some hydration.  

To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Burnsville, Minn.

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