In fact, water makes up more than half your body weight. So it’s important that you get enough water. But how much water is enough? There’s no magic amount of water that teens need to drink each day. You should always drink when you’re thirsty. And you need to drink more when it’s hot or you’re being physically active. A good rule of thumb is to look at the color of your urine. If it’s light yellow, your body probably has enough water. If it’s a dark yellow, you probably need more water.
For instance, the water in:
- Blood helps red blood cells carry oxygen to all parts of your body
- Your stomach and intestines helps digest your food
- Urine helps your body get rid of waste products
- Sweat helps keep your body cool
Your body doesn’t get water just from drinking water. Milk, juice, and soda all have water. It’s better to drink milk or juice because soda has lots of added sugars and no other nutrients. You can also get water by eating fruits and vegetables. For instance, watermelon is loaded with water. So are peaches, plums, peas, lettuce, and tomatoes.
Tips for Increasing Your Fluid Intake by Drinking More Water
Under normal conditions, most people can drink enough fluids to meet their water needs. If you are outside in hot weather for most of the day or doing vigorous activity, you may need to increase your fluid intake.
If you think you’re not getting enough water each day, the following tips may help:
- Carry a water bottle for easy access when you are at work or running errands.
- Freeze some freezer-safe water bottles. Take one with you for ice-cold water all day long.
- Choose water instead of sugar-sweetened beverages. This tip can also help with weight management. Substituting water for one 20-ounce sugar-sweetened soda will save you about 240 calories.
- Choose water instead of other beverages when eating out. Generally, you will save money and reduce calories.
- Give your water a little pizzazz by adding a wedge of lime or lemon. This may improve the taste, and you just might drink more water than you usually do.