If You're Thirsty, You're Already Dehydrated: Our 5-Day Hydration Challenge Can Help

When it comes to meeting your wellness goals, what do you do to press ahead? Whether it’s waking up an hour earlier to get your morning sweat in, taking a few minutes in the middle of the day to meditate, or reaching for a handful of nuts instead of an unhealthy snack, you’re finding ways to keep your health journey on track. To keep you inspired, mindbodygreen and Evolution Fresh invite you to join our #PressAheadChallenge series, continuing with a focus on hydration—because our bodies simply depend on it.

For the next week, follow us on Instagram, Twitter, and Facebook for advice that will empower you to make more nutritious decisions. Here’s the full challenge.

Water makes up as much as 60 percent of our body mass, and understandably so since it’s required in all of our organs, tissues, and cells for proper functioning. So it's no surprise that staying hydrated is one of the healthiest things we can do for our bodies.

The thing is, you might not even realize when you’ve entered dehydration territory: Thirst is not the first indicator that you need more H2O, so if you’re feeling thirsty, chances are you’re already dehydrated. Mild dehydration starts when you lose as little as 1 to 3 percent1 of your body’s water content from normal reasons like metabolism, waste removal, or excessive sweating from a workout or a hot summer day. And it starts to impair everything from your energy levels and mood2 to your cognition and mental stamina3—it even disrupts your bathroom schedule.

Despite the eight-glasses-a-day rule we always hear, there’s no universal requirement for everyone’s daily intake. A general guideline is about 11 cups (91 ounces) for women and about 15 cups (125 ounces) for men. The amount you need really depends on how much you eat and weigh, what the weather is, and how active you are, so make adjustments day to day (the color of your urine can tell you whether you’re adequately hydrated).

Remember, our hydration needs aren’t just met with help from a water bottle. About 20 percent of our water intake comes from the food we eat. Many fruits and vegetables in their raw state are comprised mostly of water—cucumbers, cauliflower, spinach, bell peppers, and strawberries, for example, are all over 90 percent water—and some hydrating foods like avocado even deliver skin-boosting benefits thanks to its healthy fats.