Water Talk! Staying Hydrated

It’s an easy habit to wake up and go throughout your day and realize that you haven’t had one sip of water.

Water is an essential part of the body though.  Water is actually essential for life and staying hydrated is very important for obtaining good health.

Water plays a major role in our bodies. Dehydration can influence changes in mood and cognitive performance such as concentration and alertness (1).  Staying hydrated influences the body to run its processes more efficiently and decrease the risk of diseases. Water is a nutrient that you definitely don’t want to forget about! (1).

Our bodies are made of 60% water (2). During hot weather we are prone to sweat more, releasing water from our bodies leading to dehydration. It’s important to be careful and replenish the water that is lost through sweat by re-hydrating and drinking more water.  An average, adults should drink between 1.5-2 L of water per day, “as water is the only liquid nutrient that is really essential for body hydration” (2).

So how can you bump up your water intake?

For starters, it’s easy to invest in a water bottle to maintain constant hydration. A water bottle is easy to refill and carry. If you have one handy wherever you go it can influence you to drink more water.  Also, it is wise to invest in more than one water bottle. Leave one in your car for those days that you may forget a water bottle at home. I always end up breaking or losing my water bottle, so it’s always covenient to have an extra one handy.

If you are having a little trouble with even drinking out of your water bottle, it is also easy to put lemon slices into your water to make it tastier. You can even cut any type of your favorite fruit and put it in your water bottle to give your water more kick of flavor. For example, sliced strawberries, oranges, pineapple, or grapefruit.

So how can you tell if you are dehydrated?

Observing your urine color is a simple way to determine your hydration status (2). The darker your urine indicates dehydration and you need to drink more water. A healthy urine color is a pale straw color, or the color resembling lemonade (3). Overall though, don’t neglect your body and give it the water it deserves to keep it in tip top shape.

To help you take that extra step toward staying hydrated, I’ve gathered some affordable water bottle ideas.




  • This Brita Sport Water Filter Bottle provides fresh filtered water “on the go.” Helps take out the chlorine and odor taste of tap water.
  • Fun Fact: 1 water filter of this can replace 300, 16.9 ounce water bottles!
  • Down side: you have to replace the filter every 2 months, but the filters are only $6.88 for a pack of two filters.
  • Comes in other colors such as: dark green, orange, and blue



  • Glass water bottle; for those of you that are like me and believe water taste so much better in glass.
  • Dishwasher safe, top rack only though!
  • Siding that helps make the water bottle easier to grip and “a carry trap for easy transport.”
  • Plus: comes in many different colors.





  • If you are willing to spend a little more on a wattle bottle S’ip by Swell at Target is a good route to take.
  • It is a 15 ounce water bottle with a vacuum seal tight lid, which makes it covenant to throw in your backpack with no worries of it spilling.
  • Comes in a lot of fun colors and designs.
  • Double stainless steel container keeps water colder than an average water bottle, also keeping the bottle durable.



  • Nalgene water bottle offers a wide-mouth lid that screws off.
  • On the side of the bottle it provides a measurement in ounces. This can help you keep track of how many ounces of water you are drinking in a day.
  • It can hold a lot of water, 32 ounces to be exact!
  • Reviews state that it is very durable, and one review even stated they has their Nalgene for 4 years.

Be sure to follow UA Food on Twitter! Chartwells is giving away some goodies just for checking out my post. Follow us and share your favorite way to stay hydrated for contest entry!


  1. Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, Hydration and Health.Nutrition Reviews68(8), 439–458. http://doi.org/10.1111/j.1753-4887.2010.00304.xhttp://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
  1. Jequier E. and Constant F. (2009, September 2). Water as an essential nutrient: the physiological basis of hydration. European Journal of Clinical Nutrition (2010) 64, 115-123. Retrieved from http://www.nature.com/ejcn/journal/v64/n2/pdf/ejcn2009111a.pdf.
  1. “Urine – Abnormal Color,” MedlinePlus Medical Encyclopedia, National Institutes of Health: nlm.nih.gov/medlineplus/ency/article/003139.htm