Staying well-hydrated keeps your body healthy and functioning well. When you are properly hydrated your heart pumps blood regularly as it should, through the blood vessels to the muscles. This allows the muscles to do their job also. Dehydration makes the heart work harder than it should. It can also cause serious issues such as heat stroke, severe headaches, and swelling.
The amount of fluids needed to stay hydrated varies from person to person as there are several factors involved. Climate, amount of clothing worn, and exercise intensity and longevity all may alter the amount of fluid a person needs to take. Below are 7 tips to help keep you healthy and hydrated at all times.
1. Drink the Right Amount of Water
An absolute essential of staying hydrated is water. Your body is made up of 60% water. It is necessary to maintain the proper balance of water and electrolytes in your body to stay hydrated. Water also helps to regulate body temperature, maintains skin moisture, flushes out toxins, and helps prevent constipation. Because we are all different each person’s necessary water intake may vary.
One good rule of thumb is to start your day off with a full glass of water. The common perception is that you should drink 8, 8oz glasses of water daily, a total of 64 fluid ounces.
It is recommended is around 91 fluid ounces for a female daily and around 125 fluid ounces for a male. There are also instances where you should replenish your water even if you have had a sufficient amount for the day such as when you exercise or if you are in a very hot climate.
2. Eat fruits and Vegetables that Contain a Lot of Water
All foods contain some water. However, there are many fruits and vegetables that are quite juicy and refreshing that contain large amounts of water. Consuming these will help you stay hydrated. Fruits such as watermelon, stone fruits, and cherries are great sources for hydration.
Vegetables such as cucumbers and grape tomatoes have a high water content as well. Combining these foods in your daily diet along with your water intake will keep you refreshed and hydrated.
3. Have a Drink Before You Eat
Listen to your body. Start every meal off with a large glass of water. Sometimes our bodies feel hungry when they are actually just dehydrated. This will not only help if you are dehydrated but it will also curb your appetite and help you avoid eating more than necessary. If you find yourself hungry when you’ve already eaten try having a glass of water. It might just do the trick.
4. Sick of Drinking Water? Try Other Hydrating Beverages
While water is always the best option you may get bored with drinking it at times. There are other beverages that help hydrate as well. Having something other than water throughout the day will still help keep you hydrated. Stick with drinks that are low in sugar or have high electrolytes.
Coconut water is a great source of hydration as it is full of essential electrolytes. Seltzer water and some other sport-type drinks can be helpful as well. Avoid anything high in sugar and caffeine as they will just aid in dehydration.
6. Avoid Too Much Coffee and Alcohol
Both coffee and alcohol are diuretics. A diuretic will increase the production of urine which can lead to dehydration. As tempting as it might be to have a cocktail on the beach choose water instead to keep yourself feeling hydrated and healthy. If you do decide to have a cup of coffee or an alcoholic beverage be sure to up your water intake to supplement the potential loss of fluids.
7. Vitamins and Supplements
While vitamins and supplements such as bcaa supplement will not keep you hydrated alone but they aid in replenishing necessary losses in the body when dehydrated. Vitamin B can give you the energy that helps to reduce fatigue due to dehydration. There are also several supplements on the market that contain electrolyte enhancers. These also can replenish the loss of electrolytes that occurs during dehydration.
6. Monitor Your Fluid by Checking Your Urine
Check your urine. The colour of it is a very good indicator of dehydration. Yellow or dark urine usually means you are dehydrated. Hydrated urine should be almost as clear as water. You will also find yourself urinating a few times an hour if you are properly hydrated.
In conclusion, a healthy body is a hydrated body. Water is an essential part of your body and we rarely drink enough of it. Be intentional about the amount of water you drink and avoid foods and drinks that lead to dehydration. Follow the above tips to stay healthy and hydrated.