Everybody knows the health benefits of drinking water, including better athletic performance, vibrant, glowing skin, good digestion, and much more. But putting it into practice is a whole other matter entirely. From Iron Flask, the makers of the best-selling insulated stainless steel water bottles and accessories, we'll give you a crystal clear idea of how to drink more water so you can enjoy the benefits of proper hydration. In this article, you'll learn the answers to common questions such as:

• What are the benefits of drinking a gallon of water a day?
• How many gallons of water should I drink a day?
• How many oz in a gallon?
• How to know if you are dehydrated?
• How to track my water intake?

What are Signs of Dehydration?

The human body is made up of 60% water, which is why a steady supply of water is an essential part of staying healthy. But with so many beverages to choose from like soda, energy drinks, and sports drinks, plain H2O often gets sidelined for tastier drinks. The result is an ongoing problem of chronic dehydration, a condition that occurs when your water intake is less than the amount excreted through sweat and waste. 

Dehydration has noticeable symptoms, so you'll know when you’re experiencing it. It's no fun, especially the more common discomforts like headaches, dizziness, dry skin, persistent thirst, and fatigue. As the experts from Meritage Medical Network also point out, "Urination happens less frequently, and when it does occur, the urine is dark and yellow." Another complication of chronic dehydration is how it puts a strain on every system in the body, and over time, the body fails to efficiently release toxins, leading to serious issues like kidney stones and kidney disease.

Health Benefits of Drinking Water

Water helps every part of the body to work more efficiently, making the benefits of drinking more water well worth the effort. Staying hydrated is one of the most important things you can do for your health. It lubricates your joints, making it easier to move and boosting athletic performance. Water also works on a cellular level, which in turn, helps improve the function of all your organs. Drinking more water also helps with digestion because it rids the body of solid waste. 

If you've ever woken up in the morning feeling stiff, achy, and tired, it's probably because of the lack of water for the previous six to eight hours. The Cleveland Clinic recommends drinking a large glass of water right after waking up, which will allow oxygen and blood to flow more quickly to your organs. The result is a body and mind that feel significantly more alert and energized. 

Water also regulates body temperature, helping it adjust to your external temperature. 

Want a radiant, glowing complexion? Water is the easy solution because it flushes toxins out of the skin, the largest organ in the body. 

Benefits of Drinking a Gallon of Water a Day

With the recent trend among the health-conscious to carry around a 64 oz reusable stainless steel water bottle, you might be wondering: Should I drink a gallon of water a day? While a gallon is slightly more than the amount an average person needs, it's not exactly necessary to drink that much, although it won't hurt. As nutritionist Beth Czerwony, MS, RD, CSOWM, LD of the Cleveland Clinic explains, "Your body is incredibly efficient and will let you know when it is thirsty. People have different water needs based on their age, activity level, how much they sweat, how hot it is, what medications they're on, and what they eat." 

As a general guideline, the Cleveland Clinic recommends a standard amount of 64 oz a day, which equals a half gallon. Keep in mind that this is only a recommendation; some people might require more if they're sweating a lot, while some need less. One of the benefits of drinking a gallon of water a day is the fact that you'll always stay on top of your hydration goals. However, those with certain conditions such as congestive heart failure and end-stage kidney disease need a restricted amount of water because the body can't process it correctly. Always talk to your doctor about healthy hydration and what’s best for your body. 

While there are many benefits of drinking a gallon of water a day, in some rare cases, going to the extreme can cause hyponatremia, a condition that occurs "when the sodium levels in your body drop too low because of too much water," explains Czerwony. A good rule is to drink when you feel thirsty, especially as soon as you begin to sweat outdoors. Also, make sure your urine is a light yellow color. However, some medications will make your urine a dark color regardless of how much water you drink. Check with your doctor to see if there are any side effects like this you should be aware of for current medications. 

How to Stay Hydrated

If you're wondering how to drink more water, including a 64 oz reusable stainless steel water bottle on your shopping list is an easy way to make sure you stay adequately hydrated throughout the day. If you're exercising and working up a sweat or walking around in extremely hot climates, you'll definitely appreciate the health benefits of drinking a gallon of water a day, which equals two refills of your 64 oz Iron Flask water bottle. 

Although when you first start, you may notice that you have to urinate more frequently — but after your body gets used to it, your bladder will become better at handling the high water content. Steadily hydrating throughout the day helps to boost your kidney function and regulate hormones, making it better for you than guzzling it all at once in the evening. After a while, you'll crave more water, making it easier to meet your daily goals. 

How to Start Drinking More Water

It's easier than you think! One tried and true strategy to up your water intake is to make an affordable investment in an Iron Flask reusable water bottle in a half gallon (64 oz) or gallon (128) oz size. Simply fill up your bottle and steadily sip on it throughout the day. If your goal is to drink a full gallon, you can either drink the entire contents of the 128 oz size bottle or two refills of the 64 oz bottle. If you need more help tracking your daily hydration, refer to our ounce to gallon conversion chart as a quick reference: 

1 oz to gallon conversion chart: 

• How many fl oz in a gallon?: 128 ounces of water 

• How much is 128 oz of water?: 1 gallon 

Here are some other creative ways to trick yourself into drinking more water: 

• Flavor enhancers

Plain water is better for you than drinks high in sugar like soda and energy drinks, but it can get boring day after day. One way to add some fun variety to your daily hydration is to infuse natural flavor enhancers into your water. Nutritionist experts from LiverDoctor.com recommend adding fresh lemon juice, which is great for a natural liver detox. For even more flavor, add a few slices of cucumber, strawberries, or watermelon.

• Decorative stickers and decals

Colorful stickers and adhesive decals with inspiring messages are a fun addition to your water bottle, regardless of your age. Not only does it personalize your bottle and make it easy to stand out, but it can also be a creative way to remind yourself to drink more water. Staying hydrated throughout the day might seem like common sense but in the hustle and bustle of daily life, you might forget to take a sip. That’s why a little encouragement can make all the difference. 

• Eat food with high water content

Drinking plenty of water is always a good idea, but you can also stay hydrated by eating food with high water content. Medical experts from the Mayo Clinic point out that "about 20% of daily fluid intake usually comes from food and the rest from drinks." Try eating more fruits and vegetables with lots of juiciness like cucumber, watermelon, zucchini, and grapefruit.

• Exercise

Daily cardio, whether it's walking, running, or rollerblading, is great for the body and as soon as you work up a sweat, you'll start to feel thirsty. When you take a sip of cold water from your double insulated stainless steel water bottle, you'll appreciate the instant thirst quenching effects and how it quickly cools down your body temperature. With just one workout session, it's easy to drink half a bottle or more of water, which puts you that much closer to the finish line of your hydration goals. 

Medical experts all agree: Staying hydrated is vital for health and wellness. Drinking more water can also be a fun and rewarding part of daily life when you incorporate these tips into your everyday routine.