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We simply cannot live without water. The importance of hydration is often overlooked, yet vital to our overall health and wellbeing. Water makes up 60% of our body weight making it crucial for many of our bodily functions. Our bodies lose water through sweating, going to the bathroom, or even by breathing. We must replace this loss of water, or we become at risk of dehydration.
Despite the importance of hydration, many people aren’t staying properly hydrated throughout the day. In this blog post, we will dive deeper into the importance of hydration for optimal health, look at best practices to stay hydrated, and hydration recommendations for your health!
Importance of Hydration
Without water, our bodies wouldn’t be able to regulate body temperature, bring nutrients to cells, cushion and protect vital organs, lubricate joints, optimize digestion, or get rid of waste. All of these functions are vital for optimal living!
Brain function also relies heavily on hydration. With water, you can properly focus on tasks, think clearer, recall memories, and regulate your mood. In addition to brain function, skin health is based on water intake as well. The skin needs water to stay soft and smooth. Research says that premature forehead lines are caused by dehydration! Lastly, proper hydration can improve sleep. Being hydrated can support the body’s circadian rhythm. The circadian rhythm is an internal clock that regulates alertness and sleepiness in response to natural light. Hydration can support the circadian rhythm and in turn help the body fall asleep and stay asleep through the night.
When the body is dehydrated, it can experience symptoms such as thirst, headaches, dry mouth or nasal passages, dark-colored urine, or weakness. If dehydration is not corrected with fluid intake, it can lead to complications and in extreme cases, it could lead to death.
Hydration Recommendations
A general rule of thumb for hydration is to drink half of your body weight in ounces each day. For example, if you weigh 150 pounds, you would need to drink 75 ounces of water or around 9 cups of water each day. Hydration requirements can increase based on a few factors:
- Exercise: You should drink about a cup of water more per 30 minutes of exercise you do. This replaces the water you sweat out.
- Environment: Say the weather is hot and humid and you’re outside most of the day. You’re bound to sweat and will likely need more water to keep you hydrated.
- Caffeine Intake: Caffeine is a natural diuretic meaning the body will excrete more water and sodium through urine. This can lead to dehydration if not properly replaced!
- Pregnancy or breastfeeding: While pregnant, you will naturally gain extra weight, so aim for an extra cup of water per day. When breastfeeding, aim for two extra cups of water per day! Water is necessary for milk production, so it’s important to keep the body hydrated!
Tips for Staying Hydrated
Have you ever heard the phrase, “if you’re thirsty, you’re already slightly dehydrated”? That’s the first sign you’re heading towards dehydration. How can we avoid this symptom? Stay properly hydrated and here’s how:
- Keep a water bottle near you at all times. Reaching for a drink becomes a habit if you keep your cup full and nearby. It is best to sip water throughout the day rather than chugging a whole bottle in under a minute.
- If plain water gets boring, spice it up! Add in sliced fruit, cucumbers, or mint to add a hint of flavor. Squeezing in some fresh lemon juice can also provide some vitamin C!
- Get fluids other ways. Some fruits and veggies have a high water content. Think cucumbers, watermelon, tomatoes, grapes, bell peppers, etc. You can also get fluids from drinking herbal tea or eating soup!
- Get in electrolytes. Adding a pinch of sea salt to your water can provide some electrolytes and help the body absorb the water. Coconut water or energy drinks are great for replenishing electrolytes after intense exercise!
- Monitor your hydration status. You can easily monitor hydration by checking the color of your urine. The coloring should be similar to a pale yellow post-it note. Darker urine signals dehydration and clear urine can indicate overhydration! You can also listen to your body’s cues and drink water when needed.
Conclusion
Hydration is more than just quenching your thirst—it’s a cornerstone of maintaining your body’s essential functions! By understanding the importance of hydration, adopting best practices, and tailoring your water intake to your unique lifestyle and needs, you can significantly enhance your overall well-being. Staying hydrated doesn’t have to be complicated: keep water within reach, incorporate hydrating foods, and listen to your body’s signals. Prioritize hydration every day, and your body will thank you with improved energy, better focus, and a healthier life. Start today with a simple step—grab a glass of water, and let hydration become an easy part of your daily routine!
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Stay nourished!
Nourished Dietitians
