1. You’re extra thirsty
To stay hydrated, you could measure everything you drink, track every bite of food (and account for its aqueousness), weigh yourself before and after exercise to measure sweat output, and input your age, sex, and weight into an online calculator to determine your baseline water loss. But, of course, there’s an easier way—the same way humans did it before there were hyperaccurate digital scales, food analysis charts, or the Internet: by paying attention to your mouth. Most doctors agree that thirst is generally a good indicator of when we should drink.
A dry mouth doesn’t automatically mean danger. But thirst is your body’s way of reminding you to reach for your water bottle when you’re on your way to becoming dehydrated, so don’t ignore the obvious. Men should take in approximately three liters (about 13 cups) of liquid a day—but that’s just a baseline, according to the Institute of Medicine. If you’re exercising in hot and humid weather, you’ll need to fill up on more fluid. Sick of plain ol’ H2O? Keep in mind that water-dense fruits and vegetables, like celery, cucumbers, and melon, also help with hydration.Back to top