Water is vital for overall well being from maintaining body temperature, more skin glow, removing waste from the body and lubricating joints. In order for your body to function properly hydration is crucial for every cell, tissue and organs.

 

“We forget that the water cycle and life cycle are one”. – Jacques Cousteau

 

 

HOW MUCH TO DRINK

 

Most people will tell you to consume 6-8 glasses of water, which is reasonable, but everyone’s needs are different from one another. Most healthy people can stay well hydratyed by drinking water whenever they may feel thirsty. But for some, they may need fewer than 8 glasses a day. The general rule of thumb is to check your urine. If urine is colorless or light yellow, you are hydrated. If it’s dark amber in color, you need to drink more to hydrate.

 

Most cases water is the best solution for hydration. If you are a coffee drinker like myself, consuming about 2-4 cup ounces is not harmful for most. However, it’s best to limit caffeinated drinks. For people with caffeine sensitivities, you may experience more anxiousness or jittery vibes. Be mindful. Other drinks or foods can help you stay hydrated such as cucumbers, watermelon, milk, teas, cantaloupe, avocados, coconut oil, certain nuts and soup broths. Also watch out for the sugar and salt content in juices especially with packaged drinks. Keep those to a minimum.

 

Sports drinks can be helpful when working out at a higher intensity level for more than an hour due to replacing electrolytes and energy. It also helps to absorb water. Just check the labels with some sports drinks due to high levels of sugar, salt and any caffeine listed. Remember to stay within the 200-300mg for caffeine consumption.

 

 

 

TIPS FOR STAYING HYDRATED

 

 

To reduce costs carry a reusable water bottle and refill throughout the day.

 

Try adding lemons, limes or fruit to your plain water to add taste and health benefits of nutrients.

 

Always consume water, before, during and after a workout session.

 

If feeling hungry, go for the water first. Thirst is often confused with hunger.

 

If you can not remember to drink up, schedule it in. Drink up when you rise, at breakfast, for lunch, and dinner, and when you hit the sack.

 

 

SIGNS OF HYDRATION

 

Little or no urine

 

dark urine

 

dry mouth

 

headaches

 

confusion

 

dizzy or feeling  lightheaded

 

fatigue

 

 

 

Do NOT wait until you feel these symptoms of thirst. Drink plenty throughout the day.

 

 

People who workout at a high intensity or for too long, pregnant moms, breast feeding mom, someone who has medical issues or are sick may be at risk for dehydration. Older adults are at risk due to a delayed response to sensing thirst.

 

 

 

 

Remember water makes up half your body weight, always replenish. You lose water each day when going to the bathroom, sweating or even when breathing. Levels increase when it’s very hot or humid, physical activity or even a fever. And vomiting and diarrhea can lead to a rapid water loss too. Always be mindful throughout the day in how you feel and what you are doing.

 

 

 

 

 

 

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