HOW TO HYDRATE—WITH HELP FROM AVANA®
By Sara Turnbull
November 04, 2021
The what, why, and how of hydration, including the best water bottle for you.
Hydration is trending—just take a look around and you’ll see water bottles on store shelves, in classrooms, at the office, at the yoga studio, on the subway, and peeking out of backpacks and tote bags. With water on everyone’s radar, you may be wondering:
What’s the best water bottle?
What’s the best insulated water bottle?
How to hydrate properly?
How many bottles of water should you drink a day?
Do you really need to be drinking a gallon of water a day?
Why does hydration matter?
What happens if you get dehydrated?
So many questions—we know! That’s why we pulled together this handy hydration guide. We’ll talk all about hydration vs. dehydration, how to hydrate for better health, the scoop on stainless steel water bottles, the best water bottle for you, and plenty more. Ready?
LET’S TALK HYDRATION
You may have heard a somewhat startling statistic—the claim that 75 percent of Americans are chronically dehydrated. While that statement is all over the internet, we haven’t found the science to back it up*.
* In digging for the facts, we found that this claim stems from a 1998 survey looking at American consumption of caffeinated and alcoholic beverages, and how these diuretic drinks counteract the effects of proper hydration.
But that doesn’t mean we’re off the hook.
The fact is, given the telltale signs of dehydration, it’s easy to infer that quite a lot of us are not getting enough fluids. Sure, signs of dehydration can also be symptoms of other issues. But more likely than not, plenty of people would benefit by the simple act of regularly drinking more water.
Why Hydration Matters
Staying hydrated is a big deal. And we’re not just saying that to sell you another water bottle. Literally, your health depends on it.
Every system in our bodies utilizes water, which accounts for more than half our total body weight. Water helps rid our bodies of toxins and waste, while also transporting vital nutrients to our cells. A lack of water—aka dehydration—can have dangerous consequences.
A review titled Water, Hydration and Health by the National Institutes of Health highlights several potential health concerns related to dehydration. Our cognitive function, gastrointestinal function, kidneys, and heart can all be impaired without adequate hydration. Dehydration can play a role in a number of chronic diseases. It’s also commonly associated with headaches and cranky moods, which we’d sure like to avoid!
Staying hydrated is even more important in light of the global pandemic, when pampering our immune systems is more of a priority than ever.
Telltale Signs of Dehydration
So, just drink when you’re thirsty, right? Not exactly.
Sure, thirst is a sign of dehydration. Unfortunately, the thirst sensation typically shows up once you’re already dehydrated. What’s more, many older adults no longer experience the sensation of thirst. Therefore it’s important to keep an eye on your fluid intake and be aware of the many signs of dehydration, including:
- Dark, strong-smelling urine
- Infrequent urination
- Constipation
- Bad breath
- Dry mouth, lips, and tongue
- Headaches
- Fatigue
- Poor concentration
- Decreased alertness
- Impaired short-term memory
- Altered mood
- Decreased athletic performance
- Muscle cramps
- Sugar cravings
If you’re experiencing any of these symptoms, it’s time for a few big swigs. Try rehydrating with plenty of water and watch to see whether your symptoms improve.
It’s also important to be aware of the signs of severe hydration. If you—or someone nearby—is experiencing the following, seek immediate medical help:
- Confusion
- Dizziness
- Fainting
- Heart palpitations
How Many Bottles Of Water Should You Drink A Day?
There’s no exact answer to the question of how many bottles of water should you drink a day. Your individual hydration needs depend on a variety factors, such as your height, weight, and health; the climate where you live; and your physical activity level. As a general starting point, however, the National Academy of Science suggests that on average, men should drink three liters (yes, guys, you should almost be drinking a gallon of water a day). Women should drink about two and a quarter liters of fluids per day.
Think about how much water you typically drink. Picture a two-liter bottle, and then some. Do you put that much fluid away every day? Like many people, maybe you need to increase your intake.
TIPS FOR STAYING HYDRATED
Plenty of people struggle with how to hydrate. Whether busy, distracted, or simply bored by water, sometimes we just don’t drink enough. But don’t despair—there are many wonderful, delicious, and easy ways to whip our hydration habits into shape.
Try these “how to hydrate” tips to increase your water intake and feel hydrated and healthy.
Get a go-to bottle.
It’s simple logic. Get a bottle you love—one that functions well, looks good, and suits your individual style—and you’ll be far more likely to use it. Investing in an Avana® bottle is one sure way to increase your water intake. We’ll tell you more about these beauties in the section titled “The Best Water Bottle For You” below.
Chill it.
Many people don’t like room-temperature water, but will gulp down plenty when it’s on ice. The Avana® Beckridge is the best water bottle for this breed of water drinker. The wide-mouth opening makes it easy to add ice, and the triple-wall insulation means your water will stay icy cold for up to 24 hours.
Bubble it.
Bubbles turns ordinary water from boring to BA-BOOM! Plus, you’ll seem oh-so-European when opting for sparkling over still. A carbonating system (such as SodaStream) lets you make an endless amount of sparkling water right at home.
Infuse it.
A fun “how to hydrate” tip is to infuse ordinary water with the refreshing flavor of fruit. Try typical water add-ins like lemon, lime, and orange slices; or go even fruitier with raspberries, blackberries, watermelon, cantaloupe, or strawberry. Cucumber slices and fresh mint leaves are also great water enhancers, giving it a fresh and healthy taste.
Juice it up.
Add a splash of fruit juice to sparkling water as a delicious and nutritious alternative to plain water, while reducing the high-sugar content of pure juice. Any juice will do (try orange, grapefruit, cranberry, apple, or pomegranate), and you can adjust the ratio to suit your taste.
Take tea.
It’s not just cold water that can help in terms of how to hydrate. Increase your water intake by taking time out for tea every afternoon or in the evening before bed. Herbal teas have a variety of health benefits and can promote relaxation and restful sleep.
Rely on tech.
Use a free app like Daily Water or Waterlogged to track your drinking and stay on top of your hydration goals. You can also set a simple alarm on your watch, laptop, or phone as a reminder to take regular sips.
THE BEST WATER BOTTLE FOR YOU
Size Matters
What’s the difference between a 32-oz. water bottle and a 24-oz. bottle, or even an 18-oz. bottle? The volume that it holds, of course. But it’s more than just that. If you’re traveling on a plane, for example, you may want a tidy little 18-oz. bottle because it fits the best in a seatback pocket without banging against your knees (and it can be refilled time and time again to make sure you get your goal ounces). If you’re on a road trip or heading out for a full day at the beach, a bigger 32-oz. water bottle is your best bet—especially if it’s an insulated water bottle which keeps your water cold all day.
What It’s Made Of
There are a range of options for water bottle materials, each with their unique benefits.
The best insulated water bottles are made from vacuum-insulated stainless steel. In the Avana® line, these stainless-steel water bottles can keep drinks cold for up to 24 hours and hot for up to 12 hours. Hands down, vacuum-insulated stainless steel water bottles are the most versatile bottles you’ll find.
Many water bottles are made of plastic. On the plus side, plastic water bottles are typically lightweight and less expensive. However, plastic bottles lack the temperature performance of their vacuum-insulated stainless steel water bottle counterparts. The quality of the plastic determines other characteristics, such as whether or not the bottle is stain and odor resistant.
Some people prefer drinking water and other beverages from glass, as opposed to stainless steel or plastic. A glass water bottle, like the Avana® Makai bottle, is the answer here.
All About Avana® Bottles
In our opinion, the best water bottle for you is an Avana® bottle, for sure! And there are plenty of reasons why. Let’s make sure you’re familiar with the entire Avana® water bottle line and the features and functionality that set our bottles apart.
The Ashbury bottle’s intuitive design includes our patented drinking system featuring the FreeSip® spout, allowing you to easily sip—with the bottle remaining upright—or tilt back to swig. That’s right—you can sip and swig from the very same spout, without having to flip a straw up and down (the straw is integrated seamlessly into the design).
What else is great about the Ashbury bottle? Vacuum-insulated stainless steel keeps your drinks cold for up to 24 hours and hot for up to 12, without any condensation. A convenient carry loop ensures your bottle stays in hand. And our on-trend colors and vibrant custom patterns match your every adventure and mood. The Ashbury model features both an 18-oz. and a 24-oz. bottle.
The Beckridge bottle is yet another design utilizing our patented drinking system, featuring the FreeSip® spout and built-in straw that let you sip with the bottle held upright or tilt back for a traditional swig. Like the Ashbury bottle, the Beckridge bottle’s insulated stainless-steel body keeps your water cold for up to 24 hours and your coffee hot for up to 12, without sweating.
There’s also a retractable carry loop to add streamlined portability, and an extra-wide opening for easy cleaning or adding ice. With Beckridge, you can choose between a 25-oz. and a 32-oz. water bottle.
The Makai glass bottle showcases the purity of nature’s most vital resource, seamlessly fusing function and style. The unique, dual-opening design features our ClearSip® glass spout for a pristine drinking experience, plus a second, wider glass opening for cleaning or adding ice. The Makai bottle comes in a sleek 19-oz. size.
Now that you know all about our Avana® bottles, you’re well-prepared to choose the best water bottle for you. And now that you know why and how to hydrate, you’re well-informed of all the reasons you should shop for your new favorite water bottle today!