National Hydration Day helps to bring awareness to the importance of drinking water. Drinking water is often the last thing on people’s mind when they are tired and thirsty. Learn more about how water can make you happy and healthy in this article.
Oh boy. Let’s talk about hydration. More specifically about water. I definitely have a tug of war that goes on in me when it comes to drinking water!
Here’s my confession: I’m addicted to Diet Soda. I love it. I can drink it alllll day long.
It’s not pretty.
Yes, I know it’s not good for me. And I have issues with food and chemical sensitivities that have gotten worse lately. So much so, that I now can only drink water.
It’s sad. But I’m healthier these days now that I’m not guzzling any artificially sweetened, brown hydration imposter.
So let’s talk about water and National Hydration Day and that true elixir of life, aka, h2o!
About National Hydration Day!
When is National Hydration Day?
National Hydration Day is June 23rd of every year.
What is National Hydration Day?
National Hydration Day is a day founded to promote hydration, particularly among athletes.
Who founded National Hydration Day?
First proposed by Victor Hawkins in 1993, the first National Hydration Day was celebrated in 1993 by the SafeTGard Corporation.
Who was Victor Hawkins?
Victor was a high school football coach who actually invented a mouthguard that delivered electrolytes to his athletes as they practiced.
He wanted to find a way to help his athletes avoid dehydration and it’s side effects such as muscle cramps. That way they could stay on the field practicing rather than writhing in pain on the side lines!
His invention is called the SafeTGard. 
Why do we celebrate National Hydration Day?
We champion this day because good hydration is so important. Whether you are an athlete or an avid walker, getting the right amount of fluids is crucial to your health.
Astonishingly, up to 75% of Americans are chronically dehydrated. That’s not good, y’all! 
Fun Ideas for Celebrating National Hydration Day
Today is a great day to spread the importance of drinking enough water! Here are some fun ideas to honor National Hydration Day:
- Buy a new water bottle
- Bring in a big basket of flavored or infused waters to your coworkers
- Start a friendly challenge where you and a group of friends only drink water for 30 days
Why is Proper Hydration Important?
Without enough water, you might be one of the 75% who are chronically dehydrated.
Let’s take a look and see what the signs of dehydration are:
- starting to feel thirsty
- a dark yellow colored urine
- experiencing dizziness or lightheadedness
- feeling tired or lethargic
- dry mouth, lips and/or eyes
- infrequent urination
- low blood pressure
Times when you are more susceptible to dehydration:
- if you have diabetes
- when you have a stomach virus
- if you are sweating profusely
- when you have a fever
- on certain medications (be sure to check the side-effects in the literature)
- if you over-consume alcohol
What can happen if you are extremely dehydrated?
If you are in a state of chronic dehydration, you can experience some very severe symptoms. Like call 911 if you ever have any of these below:
- A fever of 103 degrees F or higher
- Red, hot, dry skin
- Rapid pulse
- Twitching Muscles
- Kidney Stones
- Confusion, altered mental state, slurred speech
- Lack of sweating
- Fainting, loss of consciousness
- Hallucinations 
I’ve always heard (as in “they say”), that by the time you feel thirsty, you’re actually already getting dehydrated. I’m not sure if that’s 100% accurate, but keep drinking that water. 
How much water should you drink in a day?
According to the Mayo clinic, it differs by gender. 
- About 15.5 cups (3.7 liters) of fluids a day for men
- About 11.5 cups (2.7 liters) of fluids a day for women
How can I make sure I’m getting enough water?
I have a big water glass that is 24 ounces. So I just make sure I’m refilling that sucker at least three times per day.
What about Sports Drinks?
Sports drinks such as Gatorade, Powerade and Vitamin Water can have a place in your daily water intake. Just be careful because, even though they are full of electrolytes, they also have added sugar.
My son is an elite competitive swimmer, and this year we switched him from these prepared sports drinks to an electrolyte powder called LMNT. It’s very, very high in electrolytes, so do your research as to whether it would be the right choice for you.
But as an athlete who trains at the level he trains, he needs it. And it has really helped his endurance.
National Hydration Day Q and A
What other sources of water can I drink that are as good as plain H20?
If you’re not a fan of the taste of plain water, you don’t have to suffer. I seriously cannot drink straight water all day. So I have to have some fun alternatives. Below ware my favorites:
I love the bubbles, so without diet soda, I have to drink sparkling water. There are so many new brands on the market with great flavors! Try them out and see which you like best.
If you aren’t into the bubbles, that’s ok. Hint is a brand of water that makes both. They offer both sparkling water and plain water that has been infused with natural flavors.
If you walk down the tea aisle in the grocery store, you’ll see a huge selection of herbal teas. From fruit to mint to ginger teas, there is sure to be a flavor you love.
Pro Tip: mix some herbal tea in some plain sparkling water. It’s delicious!
I heard Coffee and Tea are dehydrating?
For many years, I heard this as well. But according to Dr. Daniel Vigil, it’s OK! Though coffee and tea are mildly diuretic, that is they make you have to go to the bathroom, your body will absorb the water that it needs. 
So Coffee lovers rejoice!
What can I add to my water to flavor it?
There are so many delicious things you can add to water. Whether you make some tasty infused water, or you squeeze some flavor into it, here are some of our favorite suggestions for ways to enjoy drinking lots of water:
- Muddled strawberries
- Orange, Lime or Lemon wedges
- Peppermint Extract Drops
- Real Lemon, Real Lime Packets
What Else Can I Get Healthy Fluid From Besides Water?
If you are drinking a good amount of water, you can get up to 20% of your hydration from food sources. Being sure that you are eating plenty of fruits and veggies. That is a healthy way to supplement your hydration needs.
Here are some examples:
- Fruits high in water such as Watermelon and Cantaloupe
- Vegetables such as Cucumber Slices and Spinach
- Broths such as Chicken Broth and Beef Bone Broth
- Organic Coconut Water
Interesting Stats About Water and Hydration
- However, it isn’t uncommon for athletes to lose as much as 6–10% of their water weight via sweat (1, 2).This can lead to altered body temperature control, reduced motivation, and increased fatigue.
- They found that fluid loss of 1.6% was detrimental to working memory and increased feelings of anxiety and fatigue (7).A fluid loss of 1–3% equals about 1.5–4.5 pounds (0.5–2 kg) of body weight loss for a person weighing 150 pounds (68 kg).
- Water comprises from 75% body weight in infants to 55% in elderly and is essential for cellular homeostasis and life.1 Nevertheless there are many unanswered questions about this most essential component of our body and our diet.
- Enjoy other fluids such as skim, 1% and 2% milk, fortified soy beverages, 100% vegetable or fruit juices and soups to help you meet your fluid needs
- The skin, however, is important in maintaining body water levels and preventing water loss into the environment.The skin contains approximately 30% water, which contributes to plumpness, elasticity, and resiliency.
- In many experiments, just 1 to 2 percent dehydration has been shown to trigger thirst.
- Being chronically dehydrated is, according to a 1990 study, a factor in roughly 20% of kidney stone cases.
- Keep in mind that about 20% of our total water intake comes not from beverages but from water-rich foods like lettuce, leafy greens, cucumbers, bell peppers, summer squash, celery, berries, and melons.
When you make positive choices in your life, whether it’s creating a routine of healthy physical activity or establishing healthy habits like switching from diet soda to sparkling water, you will feel better.
And that is so worth it.
So, grab that pitcher of water and chase away those feelings of exhaustion and irritability.
Happy National Hydration Day!