A nutritionist discusses the recommended daily amount of water to "really be drinking" as well as alternative ways to hydrate.

Nutritionists claim to be aware of how challenging it can be to maintain sufficient hydration.

But more than half of our body weight is made up of water. By controlling temperature, lubricating joints, and eliminating waste from the body, it keeps us operating.

Heat sensitivity, wooziness, and stretches of exhaustion can all result from dehydration. Therefore, you may need to increase your water consumption if you consistently feel lethargic and exhausted despite receiving a good night's sleep.

How much water per day should you really be consuming?

You've certainly heard that eight glasses a day are the usual recommendation for good health, but that's not always the case.

For healthy men and women, the National Academy of Medicine advises an appropriate daily fluid intake of roughly 13 cups and 9 cups, respectively (1 cup = 8 ounces).

However, it may differ based on a number of variables, including age, sex, and way of life. For instance, you could require higher fluid consumption if you exercise frequently and reside in a hot temperature area.

According to Dr. Howard LeWine, an internist and chief medical editor at Harvard Health Publishing, it's also possible to consume too much water if you have specific medical disorders, such as thyroid illness or kidney, liver, or cardiac issues.

Additionally, studies reveal that some medications, including some antidepressants and non-steroidal anti-inflammatory drugs (NSAIDs), cause water retention.

It's beneficial to consult a medical expert for more detailed advice.

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How to stay hydrated in addition to drinking water

If you want to vary your hydration throughout the day, plain water isn't the only option for doing so.

1. Soups and broths low in salt

A little salt is acceptable. By regulating the fluids in our cells, it can actually aid in hydration, but too much can make the situation worse.

I adore low-sodium chicken noodle, lentil, and veggie soups. They are devoid of the heavy creams you often find in chowders or bisques and are jam-packed with proteins that help keep you satisfied.

2. Fruits high in water

Watermelon is one of the fruits with the largest water content, with a composition of about 92% water.

However, there are many other fruits, such as cantaloupes, strawberries, oranges, apples, pineapples, and grapes, that are high in water.

3. Vegetable hydration

Some veggies, such celery, cucumbers, cabbage, carrots, and broccoli, contain 80% to 99% water.

You may still satisfy your craving for crunch by substituting salty chips with crunchy vegetables, but with fewer calories and more nutrients.

(4) Cool fruit desserts

Italian ice, sorbet, snow cones, and ice pops are just a few examples of frozen desserts that offer hydration with fewer calories.

Keep your portions small because they may still be high in sugar, which may make you feel thirstier (and may possibly raise your blood sugar levels).

5. Tea or coffee

Although both coffee and tea are prepared using water, the type you choose may have a high caffeine content. Caffeine is a diuretic and can cause dehydration when consumed in big amounts.

The Food and Drug Administration advises consuming no more than 400 mg of caffeine per day, or about four to five cups of coffee.