Wellness Wednesday Tip #5: Drink More Water

     Hey, everybody! This week’s tip may seem simple, but it’s one of the quickest ways to improve your health without much effort – drink more water! 

     By now, most everyone knows that beverages with high sugar content (soda, energy drinks, etc) are detrimental to your health, but why is it important to drink water instead? Approximately 60% of the human body is made up of water, including muscles, skin, internal organs, and much more. When your body doesn’t have enough water to satisfy these tissues (aka dehydration), you can feel mental or physical fatigue, headaches, muscle cramps, and even constipation!

     So how much water do you need per day? The Mayo Clinic and The Institute of Medicine recommend that men consume about 3 liters per day, and women consume about 2 liters per day.(1) Remember, this amount can also vary based on physical activity, caffeine or alcohol consumption, and other health conditions you may have. 

     A recent study published in the Journal of Human Nutrition & Dietetics looked at the nation's consumption of plain water and overall caloric intake. The survey obtained results from 18,311 adults over the age of 18 from 2005 to 2015. Researchers found that increasing plain water consumption by one to three cups a day could decrease caloric intake per day by 68 to 205 calories, as well as decrease sodium intake per day by 78 to 235 grams.(2)

     So give it a shot, and let us know how it goes! Thanks again for all of the #WellfieWednesday support, be sure to post your pictures again this week and tag Patrick (@PBernerSPT) or myself (@Eric_in_AmERICa) and keep the wave of healthy change going!

#WellfieWednesday Challenge: Bring the biggest water bottle you own to work or school and try to finish it before you leave for the day. 

- Dr. Eric Uveges, PT, DPT

- Dr. Patrick Berner, PT, DPT


1. http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

2. An R, McCaffrey J. Plain water consumption in relation to energy intake and diet quality among US adults, 2005-2012. Journal Of Human Nutrition And Dietetics: The Official Journal Of The British Dietetic Association. February 22, 2016.