Hydration is Key
Self-love and respect can be shown in many different ways such as personal hygiene, movement, nourishment, adequate sleep, kindness and hydration. Today I want to focus on hydration.
When it comes to hydration many people think of the phrase 8, 8-ounce cups of water per day, but do you really think you are consuming that much?
According to research conducted on “Adult Dehydration”, 75% of Americans are chronically dehydrated. Wow! Water is so important for our health and here are a few reasons why.
About 60% of our bodies are made up of water. Your muscles and brain are made up of about 70-75% water, woah! Staying hydrated helps keep many organs and bodily functions working such as digestion, absorption and metabolism. Proper hydration aids in preventing kidney stones, constipation and urinary tract infections commonly known as UTIs.
We naturally lose water every day during urination, bowel movements, and sweat. Intense exercise can increase sweat production and create a larger hydration deficit. So replenishing the water lost is very important in preventing dehydration.
Dehydration can lead to headaches, dizziness, decreased blood volume, or digestion issues. Medical attention is needed for severe hydration which can lead to serious issues such as confusion, kidney failure, heart failure, and possibly death. That is why it is so important in being hydrated while exercising or spending time in extreme heats.
On the other hand, over-hydration can be just as dangerous. Many athletes or people with serious medical conditions are at risk for over-hydration. An example would be marathoners consuming too much water because they are worried about dehydration. To prevent over-hydration, marathoners should replace water and sodium losses. The symptoms of over-hydration are similar to dehydration such as dizziness, confusion, and seizures.
So how do we get the right amount of hydration?
It is recommended that women consume up to 11.5 cups of water per day and men consume up to 15.5 cups of water per day. This includes water intakes from food. Fruits and vegetables are high in water content and are an easy way to add some extra water into your day. Examples of high water content foods are: cucumber, watermelon, carrots, kiwi, peaches, potatoes, strawberries, cauliflower, and pineapple. Other sources are sparkling water, fat free milk, cottage cheese and yogurt. So find foods that fit you!
Lastly, tips for getting in touch with your body and its fluid needs:
Observe your urine color. If your pee is dark, that is an indication that maybe more water or water containing foods should be added into your diet. A pale yellow is a good sign of hydration status.
Carry a refillable water bottle with you. This comes in handy while at school or work to make sure you are consuming enough water throughout the day.
If you don’t love the taste of water, add some “Mio” or enhancements to add some flavor. Or if you prefer some cucumbers and lemon in your water, go for it!
Listen to your body. If you are thirsty, don’t deny these signals. Your body is amazing and works so hard in telling you what it needs.
Hopefully this was helpful and provided a little more information on why hydration is important! Especially during this time of year when Holiday parties are around the corner, remember to stay hydrated and take care of yourself!
Resources: https://www.eatright.org/food/nutrition/healthy-eating/how-much-water-do-you-need