Part 3: Make a Plan

Water does many important jobs for your body:

•  Transports nutrients

•  Helps you digest food

•  Carries waste from the body

•  Regulates body temperature

•  Gives a feeling of fullness

•  Helps break down fat for energy

•  Lubricates joints

•  Helps prevent muscle cramps

Action Steps:

•  Drink a glass of water before meals and snacks. This may help you manage your appetite.

•  Replace a sugar-sweetened drink with water.

•  Eat foods that are high in water, like cucumbers, leafy greens, and watermelon.

•  Drink water regularly throughout the day.

•  Keep a water bottle handy that you can refill when needed.

•  If you are increasing your fiber intake, also increase your water intake to reduce the risk of constipation.

How much should I drink?

Your water needs depend on your activity level and weight. A general rule of thumb is to drink 8 cups of water per day. You may need more if you are very active or sweat a lot.

How do I know if I’ve had enough?

Check your urine. When you are properly hydrated, your urine should be light yellow or clear. If it is a darker yellow, you need to drink more water.