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.
While many groups recommend drinking at least 6-8 cups of water per day, the exact recommended amount varies by individual. It is also important to note that too much water consumption is not necessarily a good thing, particularly for certain people with heart or kidney conditions, and it is important to talk to your doctor if you have concerns about your water intake.
If you’re finding it difficult to meet your hydration goals, try the following tips to increase your daily water intake:
- 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.
- Set reminders: Use your smartphone or a dedicated hydration app to set regular reminders to drink more water.
- 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).
- 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.
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