Summer is here and so is the heat! Although proper hydration is crucial to good health no matter what the temperature is outside, this is a good time to revisit the importance of staying hydrated as excessive heat increases our need for fluids. Proper hydration is essential for overall health and well-being. Approximately 60% of the human adult body is water. Approximately 73% of the brain, 80% of our blood, and 75% of our muscle tissue is made of water. Water is life! Be sure to join our Hydration Wellness Challenge throughout the month of July! Request a tracking calendar and the guidelines with [email protected].
Why do we need to stay hydrated?
Our bodies depend on proper hydration to function properly. Water helps regulate body temperature through breathing and sweating, it carries nutrients and oxygen to our cells, it helps our bodies absorb nutrients, it helps convert food to energy, it helps control our appetite. Water moistens oxygen for breathing, it cushions our joints and spinal cord, it hydrates our skin, it removes toxins from our cells, and eliminates waste through urine and respiration. Humans can only survive without water for about 3 days. Without it, the body ceases to function.
Symptoms of dehydration:
Symptoms of dehydration can come on fast. When we lose water, we start to feel thirsty, and may have a tacky, dry mouth. It is important to listen to our body’s signals and hydrate immediately. If we ignore our thirst signals, we can quickly become dehydrated. This can slow kidney function, negatively impact blood pressure, affect our joints making them feel stiff, cause headaches, dizziness, and confusion. Dehydration can lead to urinary tract infections, kidney and gallstones, and constipation; it can even lead to heatstroke, heat cramps, swelling of the brain, and seizures. Ultimately, it can lead to death.
How much water do we need to stay healthy?
The National Academy of Medicine suggests an adequate intake of daily fluids of about 13 cups and 9 cups for healthy men and women, respectively, with 1 cup equaling 8 ounces. This is a general guide as each person’s exact fluid needs can and will vary day to day. Fever, exercise, sweating, exposure to extreme temperature climates (very hot or cold), and excessive loss of body fluids due to vomiting or diarrhea will increase fluid needs. Certain medications may also increase the need for fluid intake. About 20% of our total water intake can also come from fruit and vegetables high in water content such as lettuce, leafy greens, cucumbers, bell peppers, tomatoes, summer squash, celery, berries, and melons. Keep in mind that juices, broths, soups, coffee, tea, milk, other dairy alternatives, sodas, sport drinks and energy drinks can also contribute to our daily hydration totals.
What is the best option to stay hydrated?
There are many options for what to drink, but water is the most effective way to hydrate your body. It has zero calories, zero sugar, zero artificial flavors, and zero additives. Water is easily accessible, natural, and clean. Sodas, juices, and energy drinks and not great options due to their high sugar content. These beverages can cause spikes in blood sugar levels and can lead to obesity, diabetes, and poor oral health. Although natural juices contain vitamins and minerals, they can still lead to blood sugar spikes due to the lack of fiber in juice. Fiber alleviates blood sugar spikes by slowing down the absorption of sugar into the bloodstream. Most sodas and energy drinks are very high in sugar. They are calorie dense but are void of any nutrients; they are just empty calories. A 16 oz. soda has 15.5 teaspoons of sugar and 250 calories. A Rockstar energy drink has 15 teaspoons of sugar and 248 calories. Sunny Delight has 13.5 teaspoons of sugar and 240 calories. That is a lot of added sugar! The recommended daily limit of total added sugar is 9.25 teaspoons for men and 6.25 teaspoons for women. One of these drinks exceeds this recommendation by almost double for men and more than double for women.
Energy drinks can have negative effects on your health for several reasons:
**High Caffeine Content:** Most energy drinks contain high levels of caffeine, which can lead to increased heart rate, high blood pressure, anxiety, and insomnia. Consuming too much caffeine can also lead to dependence and withdrawal symptoms.
**Sugar Content:** Many energy drinks are loaded with sugar, which can contribute to weight gain, tooth decay, and an increased risk of type 2 diabetes. Excessive sugar intake can also lead to energy crashes once the initial sugar rush wears off.
**Added & Artificial Ingredients:** Energy drinks often contain additional ingredients such as taurine, guarana, and herbal extracts, which can have unknown long-term effects on health, especially when consumed in large quantities or in combination with other substances.
**Dehydration:** The diuretic effects of caffeine can contribute to dehydration, especially if consumed in large amounts or during physical activity.
Overall, while an occasional energy drink may not pose significant health risks for most people, regular consumption or excessive intake can have detrimental effects on physical and mental health. It’s important to consume them in moderation and be aware of their potential consequences.
Tips to increase water intake:
If you find water a little bland, try infusing water with sliced citrus fruits or zest (lemon, lime, orange, grapefruit), sliced cucumber, crushed frozen berries, or add a splash of juice to your water. If you like carbonation, sparkling water is a great alternative. The carbonation in sparkling water adds a fizzy, refreshing sensation. Sparkling water also comes in various flavors without added sweeteners, calories, or artificial ingredients.
Additional healthy hydration tips to help you stay properly hydrated:
• Make it a habit to drink water throughout the day. Carry a reusable water bottle with you to encourage regular hydration.
• Pay attention to thirst cues. Listen to your body and drink water when you feel thirsty.
• Monitor urine color: The color of your urine can indicate your hydration status. Aim for pale yellow urine, which is a sign of proper hydration. Dark yellow urine may indicate dehydration.
However, certain foods, medications, and vitamin supplements can also change urine color.
• Stay hydrated during exercise: Drink water before, during, and after exercise to replace fluids lost through sweating. Sports drinks can be beneficial for intense or prolonged exercise sessions, as they replenish electrolytes lost through sweat.
• Eat water-rich foods: Many fruits and vegetables have high water content, which can contribute to your overall hydration.
• Limit alcohol and caffeinated beverages: Alcohol and caffeine can have diuretic effects, leading to increased urine production and potential dehydration. Drink these beverages in moderation and balance them with water intake.
• Set reminders: Use reminders on your phone or other devices to prompt you to drink water regularly, especially if you tend to forget to hydrate throughout the day.
• Adjust water intake based on activity level and environment: Hot weather, high altitudes, and intense physical activity can increase your body’s fluid needs.
• Start your day with water: Drink a glass of water first thing in the morning to rehydrate after sleep.
• Be mindful of medications: Some medications can increase the risk of dehydration. If you’re taking medications that have this effect, be sure to drink extra water and consult with your healthcare provider if you have concerns.
Remember, staying properly hydrated is essential for maintaining good health and supporting your body’s functions. Incorporate these tips into your daily routine to ensure you’re getting enough fluids.
