9 Surefire Strategies to Drink More Water – Good Housekeeping

Report on the Role of Hydration in Achieving Sustainable Development Goals

Adequate water consumption is fundamental to human health and directly supports the achievement of several United Nations Sustainable Development Goals (SDGs). This report outlines the physiological importance of water, recommended intake levels, and actionable strategies for maintaining hydration, with a significant emphasis on SDG 3 (Good Health and Well-being), SDG 6 (Clean Water and Sanitation), and SDG 12 (Responsible Consumption and Production).

Physiological Requirements for Good Health and Well-being (SDG 3)

Water, which constitutes approximately 60% of adult body weight, is essential for nearly all physiological functions. Its critical roles in supporting human health include:

• Formation of all bodily fluids, including blood and extracellular fluids.
• Facilitation of substance exchange between cells and tissues.
• Removal of metabolic waste products from the body.
• Regulation of body temperature.
• Cushioning and lubrication of joints.
• Maintenance of tissue health.
• Balancing of electrolytes.

Guidelines for Daily Water Intake

While individual hydration needs vary based on factors such as activity level, climate, and overall health, general guidelines have been established to promote optimal well-being in line with SDG 3. The Institute of Medicine of the National Academies provides the following recommendations for total daily fluid intake, which includes water, hydration drinks, and herbal teas:

1. Men: 125 ounces (approximately 15.5 cups)
2. Women: 91 ounces (approximately 11.5 cups)

A key indicator of adequate hydration is urine color; a clear or light yellow color suggests sufficient water intake, whereas a darker yellow indicates a need for increased consumption.

Strategies for Aligning Hydration Practices with Sustainable Development Goals

The following strategies offer methods to increase water intake while simultaneously supporting global sustainability objectives.

Enhancing Personal Health and Well-being (SDG 3)

• Prioritize Water Consumption: Begin the day with a full glass of water to rehydrate after sleeping.
• Add Natural Flavors: Enhance the palatability of water by infusing it with fruits such as lemon, lime, berries, or watermelon.
• Incorporate Herbs: Utilize fresh herbs like mint, basil, or rosemary to create refreshing, naturally flavored water.
• Consider Temperature: Identify and consume water at a preferred temperature (e.g., ice-cold or room temperature) to encourage higher intake.
• Utilize Herbal Teas: Drink non-caffeinated herbal teas, such as peppermint or cinnamon, as a warm, flavorful alternative to plain water.

Fostering Responsible Consumption and Production (SDG 12)

• Choose Reusable Water Bottles: Select and consistently use a durable, reusable water bottle to reduce reliance on single-use plastics, a key target of SDG 12.
• Maintain Accessibility: Keep a water bottle visible and within reach at all times (e.g., on a desk) to make sustainable hydration the most convenient option.
• Practice Mindful Refilling: Using smaller, reusable bottles that require refilling can create satisfying milestones throughout the day and reinforce the habit of conscious consumption.

Integrating Hydration into Daily Routines for Sustainable Health

Building lasting habits is crucial for long-term health. The following methods integrate hydration seamlessly into daily life:

• Establish Routine Triggers: Link water consumption to existing daily activities, such as drinking a glass of water while preparing morning coffee.
• Set Timed Reminders: Use a timer or phone alerts to signal regular intervals for refilling a water bottle or drinking water.
• Gamify the Process: Create personal challenges or games, such as taking a sip of water every time a specific word is spoken, to make consistent hydration an engaging activity.

1. Which SDGs are addressed or connected to the issues highlighted in the article?

SDG 3: Good Health and Well-being

• The article directly addresses SDG 3 by focusing on the fundamental role of water and proper hydration in maintaining human health. It explains that water is essential for numerous bodily functions, such as regulating body temperature, removing waste, and ensuring tissue health. The entire premise of the article is to educate readers on the importance of water consumption for their well-being, which is the core objective of SDG 3. The text states, “Water is needed for all bodily fluids, including your blood, extracellular fluids for the exchange of substances between cells and tissues, removal of waste from the body, body temperature regulation, joint cushioning, tissue health, and electrolyte balance,” explicitly linking water intake to physiological health.

2. What specific targets under those SDGs can be identified based on the article’s content?

Target 3.4: By 2030, reduce by one-third premature mortality from non-communicable diseases through prevention and treatment and promote mental health and well-being.

• The article’s content is aligned with the “prevention” aspect of this target. By providing information and practical strategies to ensure adequate hydration, it promotes a fundamental preventative health measure. Proper hydration is crucial for preventing a range of health issues, including chronic conditions that fall under the category of non-communicable diseases. The article’s advice, such as the recommendation from the “Institute of Medicine of the National Academies… to maintain health and reduce chronic disease risk,” directly supports the goal of disease prevention through healthy lifestyle choices.

3. Are there any indicators mentioned or implied in the article that can be used to measure progress towards the identified targets?

Implied Indicators for Health and Well-being

• Quantitative Indicator: Daily Water Intake Volume. The article provides a specific, measurable guideline for water consumption. It states, “The Institute of Medicine of the National Academies recommends 125 ounces (about 15.5 cups) for men and 91 ounces (about 11.5 cups) for women per day.” This provides a clear quantitative benchmark against which an individual’s hydration habits can be measured to track progress towards better health.
• Qualitative Indicator: Urine Color as a Hydration Gauge. The article suggests a practical, observational method for individuals to self-assess their hydration status. It mentions, “If your urine is clear or light yellow, you are likely well-hydrated. If your urine is anything darker than light yellow you need to increase your water intake.” This serves as a direct, non-technical indicator for monitoring personal hydration levels, which contributes to the overall goal of maintaining good health.

4. SDGs, Targets, and Indicators Table

Source: goodhousekeeping.com