The importance of Hydration: Tips for staying hydrated throughout the day

As the summer heat approaches, staying hydrated is essential not just for quenching your thirst but also for maintaining optimal body function. Proper hydration boosts energy, enhances skin health, and ensures that our organs work efficiently. 

Why is drinking water important? 

Did you know that water is the most vital nutrient for the human body? Approximately 60% of the adult human body is composed of water. Water also plays several crucial roles, including regulating body temperature, delivering nutrients to cells, excreting waste, lubricating our joints, and helps prevent infections. A lack of water can lead to dehydration, impairing the body’s ability to perform its normal functions. Even mild dehydration can decrease energy levels and cause fatigue. Signs of dehydration include dry mouth, dizzy, light headed, headache, feeling tired, and muscle cramps. 

How much water should I drink daily? 

The amount of water you need depends on various factors, including your activity level, age, weight, height, health conditions, whether or not you are pregnant or breastfeeding, and other factors. 

Some general guidelines are: 

• It is recommended that men drink roughly 15.5 cups (3.7 Liters) of fluids per day. 

• It is recommended that women drink roughly 11.5 cups (2.7 Liters) of fluids per day. 

These are general guidelines for fluid intake and may need to be adjusted depending on the factors listed above.

• Exercise: If you are highly active and sweating, you need to consume more fluid. It is vital to hydrate before, during, and after exercise. 

• Environment: In hot and humid climates, you are likely to sweat more, which requires increased fluid intake. At high altitudes, there is an increased risk of dehydration. 

• Sickness: When you have a fever, diarrhea, and vomiting your body loses fluid. Increasing fluid consumption is important for rehydration. 

• Pregnancy and breastfeeding: If you are pregnant or breastfeeding, you may need to increase your fluid intake. 

What should I drink to stay hydrated? 

Water is not the only beverage that can keep you hydrated. Many fruits and vegetables contain almost 100% water by weight, such as watermelon and cucumbers. Additionally, beverages such as milk, herbal tea, fruit juice and coconut water contain mostly water. Even coffee can help reach your daily water intake, as it contains 99% water. 

Are sports drinks needed when exercising? 

Are sports drinks truly necessary when working out? It depends on how long you are exercising. It is recommended to drink a sports drink if you are partaking in vigorous exercise for one hour or longer, especially if you sweat a lot. These sports drinks contain electrolytes such as sodium, potassium, calcium, and simple sugars. However, sports drinks are not necessary for individuals partaking in exercise less than an hour long or who do not sweat excessively. Most people should drink water during their workouts. 

How do I know if I am hydrated? 

An easy way to tell if you are adequately hydrated is by the color of your urine. You should aim for a pale yellow color. Another indicator is if you rarely feel thirsty.

Is it possible to drink to be over hydrated? 

Yes, it is possible to be over hydrated, however it is not common. This happens when an individual consumes too much water, resulting in an imbalance in electrolytes. Some symptoms of over hydration may include nausea, cramps, weakness, confusion, and headaches. To prevent over hydration, avoid drinking more than 1 liter per hour, which will allow your kidneys to get rid of excess water. 

Tips for upping your hydration game:

Flavor it: Add fruit to your water like lemon, lime, berries, watermelon, cucumber, and even herbs such as mint. 

Make it part of your routine: Drink a glass of water upon waking up, before every meal, and every time you use the bathroom.

Eat hydrating foods: Consume foods that have a high water content, such as celery, cucumbers, melon, lettuce, berries, and pineapples.

Carry a water bottle: Keep a reusable water bottle with you throughout the day to help you stay hydrated. 

Set reminders: Set alarms on your phone or use apps to remind yourself to drink water. 

Drink water before, during, and after exercise: This will help to ensure you are properly hydrated for your workouts and aid in performance and recovery. 

Challenge a friend or family member: Start a healthy competition to see who can reach their hydration goal most often.