How, when and what to hydrate with is a fluid discussion (pun intended.) Hydration has been a heavily trending topic of late, especially on social media. With the millions of social media “influencers” acting as “experts”, there are almost as many opinions on how much, when and what you should drink. At the end of the day, however, one thing is clear, your body needs water.
Why do you need to drink?
According to many studies the human body is 50 to 70% water, an amount that varies according to your age and gender. Water is essential to your body’s functions. It helps:
to regulate temperature
flush toxins
improve kidneys function
keeps your joints cushioned and lubricated
keeps your skin healthy and youthful looking
prevents constipation,
Proper hydration has also been linked to weight loss, better physical performance, effects on mood and could even affect the brain’s ability to function, especially in children.
How much exactly should you drink?
The amount you should drink has been the subject of several studies. The idea that each person should drink 8-10, 8-ounce glasses of water daily is not necessarily the agreed upon standard anymore. In a report by the U.S. National Academies of Sciences, Engineering, and Medicine, men should consume about 3.7 liters (15.5 cups of fluids a day), while women should consume about 11.5 cups (2.7 liters), daily.
These amounts have been established for “an average, healthy adult living in a temperate climate.” It’s important to understand however that those recommendations don’t cover just water intake but also fluids contained in other beverages and foods. Ultimately it’s also best to talk to your personal physician or dietician to determine the best levels for you.
Avoid dehydration, put back what you lose!
Your body is constantly expelling water throughout a normal day. You expel it through exhalation, perspiration, bowel movements and urination. You lose even more water, if you’re living in a hot climate or sweating through exercise or physical exertion. You also lose water if you’re sick and are dealing with vomiting or have diarrhea. Once you expel more water than you’re taking in, you risk dehydration.
How do you know when you’re dehydrated? Signs of dehydration include feeling dizzy or faint, feeling tired or even lightheaded. You can experience a dry mouth, lips and tongue. When you urinate, your urine, which should be nearly clear or very light colored, is dark colored/strong smelling. Also, the frequency of the urination could be less. Dehydration can also cause severe headaches.
But what if I don’t like the taste of water?
Don’t like the taste of water by itself, try adding some slices of lemon, mint or even some slices of cucumber to give the water a crisp, more distinctive flavor. In fact, one of my personal favorites includes a smallish cucumber (small pickle size) sliced thinly, the juice of half a lemon OR lime, a few sprigs of mint OR if I want to get exotic, a few fresh basil leaves in about a liter of water. I’ll let that sit for about ten to 20 minutes. Feel free to play around with the mix of ingredients and amounts. You’ll know when it’s right for you when you start really enjoying your water.
We can’t overlook one of nature’s best hydrators however, natural coconut water! Coconut water has a smooth, slightly (and naturally) sweet flavor, is good room temperature or chilled and has a long list of documented health benefits. Its become practically globally available and is one of the most naturally rich sources of important electrolytes including potassium and sodium for the body! And it tastes great! Look for natural coconut waters when you’re shopping as some might have unnecessary additives!
Want to transition away from sugary and calorie laden sodas, there are several non-caloric carbonated waters, (some which contain natural minerals) to get that fizz. In fact, there are lots of flavored waters on the market these days, but you want to take care and look at the ingredients. Many of them aren’t natural or might contain lots of sugars and bioengineered or other artificial ingredients.
Hydration doesn’t come from water alone, although most studies show it’s the primary way. But also eating water rich foods can help. Most raw fruits and vegetables have a high water content and consuming these can have a huge effect on the body’s hydration level. Foods such as watermelon, cucumbers, celery, tomatoes and various types of squashes, generally have a water content of 90% or more and go a long way to add water back into your body.
So, let’s lift a glass of healthy, clean, vitally important water as we continue our journey towards Mastering the Art of Living!