You're probably not drinking enough water

Hydration plays a crucial role in maintaining overall health and reduces the risk of certain types of cancer, including bladder, colon, and breast cancers^[1][2]. Staying hydrated has several additional health benefits: 

• Boosts metabolism: Studies have shown that drinking water increases your metabolism^[3], which can help you maintain a healthy body weight. It has also been shown to increase feelings of satiety^[4] and reduce overall calorie, saturated fat, sodium, and sugar consumption^[5]. Obesity is a known risk factor for several types of cancer; drinking enough water can help you avoid this risk. 
• Normalizes blood pressure: Water is crucial in normalizing blood pressure in the body, and dehydration can result in high blood pressure^[6], a known risk factor for a multitude of health issues. 
• Lowers type 2 diabetes risk: Recent studies have shown that drinking more water can reduce your risk of type 2 diabetes^[7], which is a risk factor for several forms of cancer. 
• Replaces sugar-sweetened beverages: Sugar-sweetened beverages have been linked to several forms of cancer, and increase the risk of developing type 2 diabetes and obesity, both cancer risk factors. Drinking water in place of these “empty calorie” beverages compounds your health benefits. 

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If you’re finding it difficult to meet your hydration goals, try the following tips to increase your daily water intake: 

1. Invest in a reusable water bottle: Carry a reusable water bottle (preferably stainless steel, glass, or silicone) as a reminder to drink more water throughout your day. It will also make it easier to drink while you’re on the go. 
2. Set reminders: Use your smartphone or a dedicated hydration app to set regular reminders to drink more water. 
3. Infuse your water: If you find yourself bored with typical water, consider infusing it with fruits (lemon, lime, orange), vegetables (cucumber), or herbs (mint, basil).  
4. Eat water-rich foods: Incorporate water-rich foods into your diet such as watermelon, cucumber, oranges, strawberries, and celery. Soups and broths can also contribute significantly to your daily water intake.

Make it a routine: Establishing habits can make it easier to meet your daily goals. Start your morning with a glass of water, or make it a habit to drink water before each meal.