Hydration Tips to Beat the Heat in Hot Climates

Unveil the Crucial Importance of Hydration for Optimal Health and Performance

Understanding the Significance of Staying Hydrated in Hot Weather Conditions

Maintaining hydration in hot weather is not just important; it is vital for supporting crucial bodily functions, preventing heat-related ailments, and ensuring overall health and wellness. Water serves as a key component in various physiological processes, such as temperature regulation, nutrient transport, and waste removal. During high temperatures, the body’s fluid loss accelerates, making it imperative to prioritize hydration to counteract these negative effects.

The primary benefits of ensuring proper hydration during hot conditions are numerous and include:

• Enhanced physical performance: Proper hydration is essential for optimal muscle function and stamina, leading to improved athletic performance.
• Effective temperature control: Water plays a critical role in maintaining a stable body temperature, thus helping to prevent overheating and related health risks.
• Boosted cognitive function: Staying hydrated is crucial for sustaining focus, concentration, and mental clarity, which are essential for productivity and effective decision-making.
• Lowered risk of heat-induced illnesses: Adequate hydration reduces the likelihood of experiencing conditions like heat exhaustion and heatstroke, which can pose serious health threats.

Understanding these advantages can inspire individuals to prioritize hydration, particularly when engaging in outdoor activities or facing prolonged exposure to elevated temperatures.

Identifying the Detrimental Effects of Dehydration on Health

Dehydration poses serious health risks, especially in hot climates where the potential for heat-related illnesses escalates. When the body loses more fluids than it takes in, it struggles to function optimally, leading to complications such as heat exhaustion and heatstroke. Symptoms can start subtly but may rapidly escalate if not addressed promptly.

Common indicators of dehydration include:

• Dizziness: This early warning sign reflects the body’s inability to maintain sufficient fluid levels for effective operation.
• Fatigue: Low energy levels can both stem from and contribute to dehydration, creating a detrimental cycle.
• Dry mouth: A clear indication from the body that it necessitates more fluids to operate properly.
• Reduced urine output: Dark yellow urine signifies concentrated waste products, suggesting a deficiency in hydration.

Recognizing these preliminary symptoms is crucial for averting severe health complications. In extreme scenarios, dehydration can result in confusion, seizures, or even loss of consciousness, highlighting the importance of proactive hydration measures.

Determining the Optimal Daily Water Intake for Health

General guidelines recommend consuming at least eight 8-ounce glasses of water daily, translating to approximately 2 liters or half a gallon. However, in hot climates, this baseline may require substantial modifications based on personal needs, activity levels, and environmental factors.

For those engaged in strenuous physical activities or spending extended periods outdoors, daily water intake should be significantly increased. Recommendations often include:

• 1.5 to 2 liters for light activities in moderate heat.
• 2 to 3 liters during intense workouts or in extreme heat conditions.
• Additional fluid intake is crucial for individuals with higher body mass or those who sweat profusely.
• Individual considerations: Factors like age, gender, and overall health can significantly impact hydration requirements.

Monitoring thirst levels alongside urine color can provide further insights into hydration status, helping individuals stay healthy and functional even under demanding conditions.

Effective Strategies for Ensuring Proper Hydration in Hot Weather

Implementing Effective Hydration Practices During Heat

Experts advocate for adopting several best practices to optimize hydration in hot conditions. Drinking water consistently throughout the day is crucial, as relying solely on thirst signals may lead to insufficient hydration, particularly in extreme temperatures.

To ensure effective hydration, consider implementing the following actionable strategies:

• Establish a hydration routine: Start your day with a glass of water and set reminders to drink regularly throughout the day to maintain a consistent fluid intake.
• Limit excessive caffeine and alcohol consumption: Both substances can act as diuretics, leading to decreased water levels in the body.
• Include hydrating foods: Incorporate fruits and vegetables such as watermelon, cucumbers, and oranges, which contribute to overall fluid intake while providing essential nutrients.
• Adjust fluid intake based on conditions: Increase your water consumption during physical activities or exposure to heat, aiming for small, frequent sips to avoid overwhelming your system.

By integrating these practices into daily life, individuals can effectively maintain hydration, supporting their health and well-being during hot weather conditions.

Recognizing Early Symptoms of Dehydration for Timely Action

Identifying early signs of dehydration is essential for preventing more severe health issues. Symptoms like thirst, dry mouth, and dark urine act as initial indicators that water intake may be insufficient. These signs can be subtle and easily overlooked, making it crucial to be proactive about hydration.

For instance, a hiker on a trail may not immediately recognize dehydration until experiencing dizziness or fatigue. However, taking regular sips of water can help maintain hydration levels before these symptoms manifest. Real-world examples include:

• Office workers frequently overlook hydration throughout the day; setting reminders can significantly improve their hydration habits.
• Outdoor athletes should diligently monitor their fluid intake during extended events to avoid sudden fatigue and performance decline.
• Children playing outside might not feel thirsty, so caregivers should encourage regular hydration breaks to ensure they stay hydrated.
• Travelers in hot climates need to prioritize hydration, as unfamiliar environments can lead to underestimating their fluid requirements.

Recognizing these early symptoms empowers individuals to take timely action, ultimately ensuring their health and safety in hot conditions.

Understanding the Importance of Electrolytes in Effective Hydration

Electrolytes, including sodium, potassium, magnesium, and calcium, are crucial for hydration as they help regulate fluid balance within the body. These essential minerals facilitate various physiological functions, such as nerve signaling and muscle contractions. When the body loses fluids through sweat, it also loses significant electrolytes, making it imperative to replenish both to maintain optimal health.

Sports drinks can be advantageous for individuals engaged in prolonged physical activities in hot climates, as these beverages typically contain a balanced mix of electrolytes and carbohydrates. However, not everyone requires these drinks. Key considerations include:

• Activity intensity: Moderate exercisers may not need sports drinks, while athletes participating in endurance events likely do.
• Duration of exercise: Workouts lasting over an hour in the heat usually necessitate electrolyte replenishment to sustain performance.
• Individual sweat rates: Individuals who sweat excessively may require additional electrolytes to maintain balance and prevent cramping.
• Dietary sources: Consuming foods rich in electrolytes, such as bananas for potassium or nuts for magnesium, can support hydration effectively.

Understanding the importance of electrolytes and knowing when to supplement them can greatly enhance hydration strategies, ensuring optimal performance and health in hot climates.

Determining Appropriate Water Intake Levels in Hot Weather

Experts generally recommend that individuals in hot climates aim for at least 8 to 10 glasses of water daily. However, this guideline should be adjusted based on specific circumstances, such as activity level, sweat loss, and individual health considerations.

For different age groups, the amount of water required can vary significantly:

• Children: Require frequent hydration breaks to compensate for their higher metabolic rates and smaller body sizes, increasing their vulnerability to dehydration.
• Adults: Should target the baseline of 8 to 10 cups, increasing intake during exercise and extreme weather conditions to maintain hydration.
• Elderly individuals: Need reminders to drink, as their thirst response may diminish with age, making them more susceptible to dehydration.
• Athletes should develop tailored hydration strategies that account for sweat loss, often exceeding 3 liters during intensive training sessions.

Monitoring hydration status through urine color and adjusting intake based on environmental conditions can help ensure that individuals effectively meet their hydration needs.

Evaluating the Necessity of Sports Drinks for Physical Activity

Sports drinks can be advantageous for specific groups, particularly athletes and individuals engaged in prolonged physical activities in hot conditions. These beverages assist in replenishing lost electrolytes and providing quick energy through carbohydrates. However, sports drinks are not universally necessary for all individuals.

Consider the following factors when determining their use:

• Activity level: Casual exercisers or those engaged in light activities may find plain water sufficient without the added sugars or calories from sports drinks.
• Exercise duration: Activities lasting less than an hour typically don’t require electrolyte replenishment, making water an adequate choice.
• Personal health considerations: Individuals with specific health conditions should consult health professionals regarding the consumption of sports drinks, as they may have unique hydration needs.
• Hydration goals: Those aiming to maintain a healthy weight or limit sugar intake might prefer plain water over sugary sports drinks to support their overall health.

Ultimately, understanding personal hydration needs and activity requirements is vital in determining whether sports drinks are warranted, ensuring effective hydration and overall well-being.

The Impact of Hydration on Physical Activity and Athletic Performance

Exploring How Proper Hydration Enhances Athletic Performance

Maintaining adequate hydration is fundamental for optimal physical performance, significantly influencing how the body functions during exercise. Proper fluid intake aids in regulating body temperature, maintaining cardiovascular stability, and supporting muscle function. Conversely, even mild dehydration can result in diminished endurance, strength, and overall athletic performance, negatively affecting the effectiveness of training and competition.

Research indicates that even a 2% loss in body weight due to dehydration can impair physical performance in various ways:

• Decreased endurance: Dehydrated individuals may fatigue more quickly during exercise, which limits their ability to sustain activity levels.
• Heightened perceived effort: Tasks that usually feel moderate can become significantly more challenging when dehydration occurs, impacting performance and motivation.
• Slower reaction times: Dehydration can impair cognitive function, resulting in slower decision-making during athletic events, which can be detrimental.
• Increased risk of injury: Muscle cramps and joint pain are more likely to occur when dehydration impacts the body, raising the likelihood of injuries.

By prioritizing hydration, athletes can improve their performance, minimize injury risks, and ultimately achieve their fitness objectives, particularly in challenging heat conditions.

Best Practices for Pre- and Post-Exercise Hydration

Drinking water before and after exercise is essential for maintaining hydration levels, especially in hot weather. Pre-hydration prepares the body for physical exertion, while post-exercise hydration aids recovery and restores fluid balance.

For effective pre-hydration, individuals should aim to:

• Consume 16-20 ounces of water approximately two hours before exercising to ensure adequate fluid levels.
• Drink an additional 8-10 ounces just before starting physical activity for optimal hydration.
• Monitor hydration levels by observing urine color and adjusting intake accordingly to stay within healthy ranges.
• Utilize electrolyte-rich beverages if engaging in prolonged or high-intensity workouts to replenish lost nutrients.

Post-exercise, rehydration is equally important. Consuming fluids immediately after physical activity aids in restoring lost fluids and supporting recovery. Aim for approximately 1.5 liters of water for every kilogram of body weight lost during exercise. Additionally, combining water intake with a small snack containing carbohydrates and protein can further enhance recovery.

Strategies for Effective Hydration During Physical Activity

During exercise, particularly in hot conditions, it is essential to drink water regularly to replace fluids lost through sweat. This practice aids in maintaining optimal hydration levels and supports sustained physical performance throughout the activity.

The best strategy involves taking small sips frequently rather than consuming large amounts all at once. Aim for:

• Small sips every 15-20 minutes during exercise for optimal hydration levels.
• Monitor sweat rates: Individuals who sweat heavily may need to increase fluid intake to maintain hydration.
• Consider electrolyte replenishment: For workouts lasting over 60 minutes, especially in heat, integrate sports drinks or electrolyte tablets to enhance recovery.
• Listen to your body: Thirst is an indicator, but don’t wait until you’re thirsty; drink regularly throughout the activity to stay ahead of dehydration.

Implementing these strategies not only improves performance but also ensures safety during workouts in hot climates, preventing heat-related illnesses and other complications.

Research-Validated Health Benefits of Staying Hydrated in Hot Climates

Key Health Benefits of Maintaining Adequate Hydration

Staying hydrated provides a multitude of health benefits, especially in hot climates. Sufficient fluid intake boosts cognitive function, mood, and physical performance, contributing to overall well-being. Hydration supports essential bodily processes and mitigates the risks associated with various health conditions linked to dehydration.

Research has shown that remaining properly hydrated can:

• Enhance cognitive function: Hydration is crucial for sustaining concentration and mental clarity, vital for productivity and effective learning.
• Improve mood: Adequate hydration can prevent irritability and fatigue, positively influencing emotional well-being and improving quality of life.
• Support physical performance: Hydration is vital for maintaining endurance and strength during exercise, allowing individuals to achieve their fitness goals.
• Prevent kidney stones and urinary tract infections: Increased fluid intake dilutes urine, decreasing the likelihood of these painful conditions, which are more prevalent in dehydrated individuals.

Promoting a culture of hydration can lead to better health outcomes, particularly in hot environments where the risk of dehydration is significantly heightened.

The Connection Between Hydration and Skin Health

Proper hydration is essential for maintaining skin health and appearance. When the body is well-hydrated, skin elasticity improves, resulting in a more youthful and radiant look. Adequate hydration also helps prevent dryness, flakiness, and the formation of fine lines and wrinkles, contributing to overall skin vitality.

Several factors underscore the relationship between hydration and skin health:

• Improved elasticity: Hydration provides necessary moisture to skin cells, promoting firmness and resilience against aging.
• Reduced dryness: Sufficient water intake keeps skin hydrated, lowering the risk of dryness and irritation.
• Toxin elimination: Drinking water aids the body in flushing out toxins, leading to clearer skin and a healthier complexion.
• Acne prevention: Proper hydration can help regulate oil production, reducing the likelihood of breakouts and contributing to a clearer complexion.

Incorporating hydration into daily routines not only benefits overall health but also significantly enhances skin vitality, making it a crucial aspect of beauty and wellness.

Long-Term Effects of Consistent Hydration on Health

Regular hydration fosters long-term health benefits, including better digestion, cardiovascular health, and overall physical well-being. Chronic dehydration can lead to various health complications, while maintaining adequate fluid levels promotes essential bodily functions, supporting longevity and vitality.

Key long-term effects of proper hydration include:

• Improved digestion: Adequate water intake supports digestive processes, promotes regular bowel movements, and prevents constipation.
• Enhanced cardiovascular health: Hydration helps maintain optimal blood volume and pressure, supporting overall heart function and reducing the risk of cardiovascular diseases.
• Weight management: Staying hydrated can aid in appetite control, making weight management and loss efforts easier.
• Better kidney function: Consistent hydration helps prevent kidney stones and supports efficient waste elimination, contributing to overall kidney health.

Integrating hydration as a regular practice can lead to significant health improvements, ensuring individuals maintain their well-being over the long term and enjoy a high quality of life.

How Proper Hydration Prevents Heat-Related Illnesses

Proper hydration is vital for preventing heat-related illnesses, such as heat exhaustion and heatstroke, especially in hot climates. When the body becomes dehydrated, its ability to regulate temperature declines, significantly increasing the risk of overheating and related health issues.

Key strategies for preventing heat-related illnesses include:

• Regular fluid intake: Ensure consistent hydration before, during, and after exposure to high temperatures to maintain optimal fluid levels.
• Avoid peak heat hours: Schedule outdoor activities for cooler parts of the day to minimize heat exposure and reduce dehydration risks.
• Recognize symptoms: Be aware of early signs of dehydration and heat stress, such as excessive sweating, dizziness, or confusion, enabling timely action.
• Implement cooling strategies: Use fans, cool showers, or wet towels to assist in temperature regulation and prevent overheating.

By prioritizing hydration and understanding the risks associated with heat exposure, individuals can significantly reduce their chances of experiencing heat-related health issues and maintain their well-being.

The Role of Hydration in Enhancing Athletic Performance in Hot Conditions

Proper hydration is crucial for enhancing athletic performance, particularly in hot weather conditions. Adequate fluid intake helps maintain blood volume, supports muscle function, and promotes efficient thermoregulation during exercise, all of which are essential for optimal performance.

Key aspects of hydration’s impact on athletic performance include:

• Increased endurance: Hydration enables athletes to sustain performance levels longer, delaying fatigue and enhancing overall effectiveness.
• Enhanced strength: Proper fluid balance supports muscle contraction and function, improving overall strength output and athletic capability.
• Faster recovery: Post-exercise hydration aids in muscle repair and replenishment of glycogen stores, essential for recovery after intense activities.
• Optimized cardiovascular function: Dehydration can lead to elevated heart rates and diminished oxygen delivery to muscles, impairing performance and increasing fatigue.

Incorporating effective hydration strategies into training regimens is essential for athletes competing in hot environments, ensuring they can perform at their best while minimizing health risks associated with dehydration.

Tailored Hydration Strategies for Varied Age Groups

Understanding the Hydration Needs of Children

Children are particularly vulnerable to dehydration due to their smaller body size and elevated metabolic rates. Their unique physiology necessitates regular fluid intake, especially during physical activities or in hot conditions, to support their growth and development.

To promote proper hydration in children, consider these strategies:

• Establish a hydration routine: Make drinking water a regular part of their daily schedule, such as during meals, snacks, and breaks, to instill healthy habits.
• Monitor activity levels: Ensure children drink water before, during, and after engaging in physical activities to prevent dehydration.
• Utilize appealing containers: Colorful and fun water bottles can motivate children to consume more fluids and make hydration enjoyable.
• Incorporate hydrating foods: Offer fruits and vegetables high in water content, such as watermelon and cucumbers, to further contribute to overall hydration.

By fostering a culture of hydration among children, caregivers can help instill lifelong healthy habits that support their growth and development, ensuring they remain active and healthy.

Promoting Hydration Among the Elderly

Older adults may experience a diminished sense of thirst, increasing their risk of dehydration. Additionally, age-related physiological changes can impact fluid balance and kidney function, necessitating a focused approach to hydration in this demographic.

To enhance hydration among older individuals, consider these strategies:

• Encourage regular water intake: Remind older adults to drink water throughout the day, even if they don’t feel thirsty, to maintain adequate hydration levels.
• Monitor medications: Be aware of medications that can affect hydration, such as diuretics, and adjust fluid intake accordingly to prevent dehydration.
• Offer flavored water: Adding natural flavors like lemon or cucumber can make water more enjoyable and encourage older adults to drink more.
• Provide accessible options: Ensure water is readily available by placing bottles or pitchers near seating areas to encourage frequent sipping.

By being proactive about hydration needs, caregivers can help older adults maintain their health and prevent dehydration-related complications, ultimately enhancing their quality of life.

Addressing the Specific Hydration Needs of Athletes

Athletes have increased hydration requirements due to heightened physical activity and significant sweat loss during training and competition. Developing a comprehensive hydration plan is essential to optimize performance and recovery in this population.

Key hydration tips for athletes include:

• Pre-hydrate adequately: Aim to drink 16-20 ounces of water 2 hours before exercising to ensure proper fluid levels are established.
• Drink regularly during exercise: Consume 7-10 ounces of fluid every 10-20 minutes during workouts to effectively replace lost fluids.
• Incorporate electrolytes: Use electrolyte-rich beverages if exercising for over an hour or in extreme heat to replenish lost electrolytes and maintain performance.
• Rehydrate post-exercise: Drink 1.5 liters of fluid for every kilogram of body weight lost during activity to support recovery and fluid balance restoration.

Implementing these hydration strategies can significantly enhance athletic performance and support recovery, particularly in challenging weather conditions, allowing athletes to achieve their best.

Hydration Guidelines for Pregnant Women

During pregnancy, women experience increased fluid requirements to support blood volume expansion and fetal development. Staying well-hydrated is essential for both maternal and fetal health, promoting optimal growth and development.

To ensure proper hydration, pregnant women should consider:

• Aim for 8-12 cups of water daily, adjusting intake based on activity levels and environmental conditions to meet their fluid needs.
• Incorporate hydrating foods: Consume fruits and vegetables that are high in water content to boost fluid intake and support overall hydration.
• Monitor symptoms: Be attentive to signs of dehydration, such as dry skin or fatigue, and increase fluid intake as necessary to prevent complications.
• Stay aware of activity levels: Prioritize hydration during physical activities or in hot weather to support both maternal and fetal health.

By focusing on hydration, pregnant women can support their own health as well as that of their developing child, ensuring a healthy pregnancy.

Hydration Strategies for Working Professionals

Working adults often neglect hydration due to busy schedules and long hours at their desks. Maintaining adequate hydration levels is crucial for productivity, cognitive function, and overall well-being in the workplace.

To promote hydration among professionals, consider implementing the following strategies:

• Keep a water bottle at your desk: Having water readily accessible encourages regular sipping and serves as a visual reminder to drink.
• Set reminders: Utilize phone alarms or hydration apps to remind you to drink water throughout the day, preventing dehydration.
• Incorporate hydration breaks: Schedule short breaks during meetings or tasks to refill and drink water, which can also enhance focus and productivity.
• Choose hydrating snacks: Opt for fruits and vegetables as snacks to contribute to overall fluid intake and improve hydration.

By integrating these practical tips into their daily routines, working professionals can ensure they remain adequately hydrated, enhancing their performance and well-being at work.

The Relationship Between Hydration and Diet

Identifying the Most Hydrating Foods and Beverages

Food and beverages play a significant role in maintaining hydration levels, especially in hot climates. Consuming items with high water content can effectively complement fluid intake and provide hydration through diet.

Examples of hydrating foods and beverages include:

• Watermelon: Comprising approximately 92% water, it is a delicious and effective way to boost hydration levels.
• Cucumbers: With a water content of around 95%, they are perfect for snacking and adding to salads to enhance hydration.
• Oranges: These juicy fruits provide hydration along with essential vitamins and minerals, supporting overall health.
• Coconut water: A natural source of electrolytes, it can replenish fluids lost through sweating while providing added nutrients.

Incorporating these hydrating options into daily meals and snacks can significantly enhance overall fluid intake, especially in hot weather, ensuring optimal hydration.

Understanding How Diet Affects Hydration Levels

Diet plays a crucial role in hydration levels, as the types of foods consumed can either support or hinder fluid balance. A diet rich in fruits and vegetables generally aids in maintaining adequate hydration, while excessive sodium intake may lead to increased fluid loss and dehydration.

Consider the following dietary impacts on hydration:

• High sodium diets: Consuming excessive salt can deplete hydration levels, resulting in increased thirst, fluid retention, and potential health issues.
• Fruits and vegetables: A diet high in these foods contributes significantly to hydration due to their high water content and nutrient density.
• Balanced electrolyte intake: Ensuring adequate consumption of potassium-rich foods helps maintain fluid balance and supports overall hydration.
• Moderation of caffeine: While moderate caffeine consumption is acceptable, excessive intake can contribute to dehydration and negatively affect hydration status.

Understanding the relationship between diet and hydration empowers individuals to make informed dietary choices that effectively support their hydration needs and overall health.

Strategies to Avoid Dehydrating Substances

Certain substances can act as diuretics, leading to increased urine production and potential dehydration. Caffeine and alcohol, in particular, should be consumed in moderation, especially in hot climates where hydration is critical for health and safety.

Key considerations for avoiding dehydrating substances include:

• Moderation of caffeine: Limit intake to avoid excessive fluid loss, particularly before and during physical activity to maintain hydration.
• Responsible alcohol consumption: Drink responsibly and balance alcoholic beverages with adequate water intake to prevent dehydration.
• Hydration strategies: Pair caffeinated or alcoholic drinks with water to mitigate the effects of dehydration and maintain fluid balance.
• Personal tolerance awareness: Understand how your body responds to these substances to adjust intake accordingly and avoid dehydration.

By being mindful of these dehydrating substances and practicing moderation, individuals can effectively support their hydration efforts and maintain overall health.

Common Questions About Hydration Answered

What is the recommended water intake during exercise in hot weather?

During exercise in hot weather, it’s advisable to drink 7-10 ounces every 10-20 minutes. Adjust your intake based on sweat loss and exercise intensity to maintain optimal hydration levels.

What should I look for as signs of dehydration?

Signs of dehydration include thirst, dry mouth, dizziness, fatigue, and decreased urine output. Monitoring these symptoms can help prevent severe dehydration and associated health complications.

Are sports drinks necessary during workouts?

Sports drinks can be beneficial for prolonged or intense workouts, particularly in hot conditions. However, for shorter activities, water is often sufficient for maintaining hydration and performance.

How can I encourage children to stay hydrated?

Encourage hydration by scheduling regular water breaks, serving hydrating foods, and using fun drink containers to make water more appealing and enjoyable for children.

What role do electrolytes play in hydration?

Electrolytes are essential for maintaining fluid balance in the body. They are lost through sweat and should be replenished during prolonged physical activity to support optimal hydration and bodily functions.

Is it possible to stay hydrated without drinking water?

Yes, you can maintain hydration by consuming hydrating foods (e.g., fruits and vegetables) and beverages like herbal teas and coconut water, which contribute to your overall fluid intake and hydration levels.

What are the risks of dehydration in hot climates?

Dehydration in hot climates can lead to heat exhaustion, heatstroke, decreased cognitive function, and impaired physical performance, making hydration crucial for health and safety in such environments.

How can I tell if I’m drinking enough water?

You can assess hydration by checking the color of your urine; pale yellow indicates proper hydration, while dark yellow suggests dehydration and the need for increased fluid intake.

Are there specific hydration tips for athletes?

Athletes should pre-hydrate, drink regularly during activity, and incorporate electrolyte-rich beverages for prolonged or intense workouts to support optimal hydration and performance.

How does age affect hydration needs?

Children and older individuals often have different hydration needs. Children require regular fluids due to their smaller size, while older adults may not feel thirsty and often need reminders to drink water consistently.

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