Today’s guest post hits the spot with information about staying hydrated.
Your body relies on water for functioning; water is the key element to our survival. Water makes up more than half of your body weight. Each and every cell, tissue and organ in your body depends on the powerful properties of water to function properly, your body uses water to maintain its Homeostasis, remove waste and lubricate joints. Water is a core ingredient for optimum health.
When going about our daily routines, our bodies rids itself of water each and every day. When use the bathroom, sweat, and even when you breathe, when you exercise or in the heat of the summer months you tend to lose water at an even faster rate. Vomiting, fever and diarrhea can also lead to significant fluid loss. If you don’t replenish the water you lose, you can become dehydrated.
Symptoms of dehydration consist of:
- Diminished or no urine, or urine that is darker than usual
- Dry mouth
- Sleepiness or fatigue
- Extreme thirst
- Feeling dizzy or lightheaded
- No tears when crying
Please do not wait until you recognize symptoms of dehydration to get help. Dehydration warning signs are difficult to recognize when you are already dehydrated, and pay close attention to those of the older age groups. Be proactive in the prevention of dehydration, by drinking plenty of water.
There are multiple recommendations regarding daily water consumption. Most generally people have been advised that they should be drinking 6 to 8 8-ounce glasses of water each day, which is an attainable goal for most individuals. However, various individuals need different amounts of water to maintain hydrated. Generally healthy people can stay adequately hydrated by drinking water and other fluids whenever they feel thirsty. For some people, less than 8 glasses of water may be enough. Other people may need significantly more than 8 glasses of water each day.
Those individuals that are at a higher risk of dehydration include those who get a lot of exercise, have certain medical conditions, are ill, or are unable able to get an adequate amount of fluids during the span of the day. Older adults are also at greater risk, because you age your brain may be unable to sense dehydration and relay the signals for thirst.
If you are worried that you may not be drinking enough water, observe your urine output. If your output is consistently colorless or light yellow, you are probably are staying well hydrated.
There are times you may need to increase the amount of water you are drinking, especially if you:
- Have certain medical conditions, such as kidney stones or bladder infection
- Are pregnant or breastfeeding
- Are going to be outside during elevated temperatures
- Are going to be active or exercising
- Have a fever, or have been vomiting or are experiencing diarrhea
- Are on a weight lost diet.
Water is the best choice for staying hydrated. There are a variety of drinks and foods that can assist in providing you with an adequate amount of water, so that you can get the amount of water that you need, but some of these other options tend to add many extra not needed, unhealthy calories from sugar to your diet.
If you feel that water can not be your only option, due to its tasteless flavor, drinks like fruit and vegetable juices, milk and herbal teas can contribute to the amount of water you should get each day. Even caffeinated drinks, such as coffee, tea and soda, count toward your daily water intake to a certain limit. It is best to limit caffeinated drinks, as caffeine is a diuretic and tends to cause some people to urinate more frequently, or feel anxious or jittery. A moderate amount of caffeine, 200 to 300 milligrams (about the amount in 2 to 4 8-ounce cups of coffee), is not harmful for a majority of people. Another option for those looking to incorporate more hydrating foods into their diets, should know that water can also be found in fruits and vegetables, such as watermelon, tomatoes and lettuce, and in soup broths.
Generally water is all that is needed to maintain good hydration on the most part. However, if you are planning on exercising at a high intensity for an extended period of time, a sports drink may be of help because it contains carbohydrates that can prevent low blood sugar. Sports drinks can also help replace lost electrolytes if you spike a fever, have been vomiting or are experiencing diarrhea.
When choosing a sports drink, choose wisely, as they are often high in calories and may contain high levels of sugar and sodium.
Recap on How to Stay Hydrated
- Keep a bottle of water with you during the day. Invest in a reusable water bottle and fill it from the tap rather than buying bottled water, which is expensive and causes plastic bottle waste.
- If plain water doesn’t interest you, try adding a slice of lemon or lime to your drink.
- If you’re going to be exercising, make it a priority to make sure you drink water before, during and after your workout.
- Start and end your day with a glass of water.
- When you’re feeling hungry, drink water. The sensation of thirst is often confused with hunger. True hunger will not be satisfied by drinking water. Drinking water may also contribute to a healthy weight loss plan, as some research suggests drinking water will help you feel full.
- Schedule your water drinking, if you have a hard time remembering to drink water. For example, drink water when you wake up; at breakfast, lunch and dinner; and when you go to bed. Or drink a small glass of water every hour or so.
- Drink water when you go to a restaurant. Not only does it keep you hydrated, but it’s economical too!
Here is a great recipe I found for making an all-natural orange flavored homemade sports drink.
· 1 quart of water (we use distilled water)
· 2 tablespoons honey or pure maple syrup (optional)
· 1/2 teaspoon of Sea salt
· 1 pint orange juice
· Juice from 1 lemon
Heat 1/2 cup of the water to boiling, remove from heat, add honey and sea salt, stir until dissolved. Add the remaining water to a pitcher, add the honey water, orange and lemon juice, stir to combine. Refrigerate until ready to drink.
+ Stu Lieberman has been writing about Medical, Health and Beauty Supplies for 3 years; from Vitamins and Supplements to Therapy Equipment to Online Medical Supplies. Stu uses MedicalSupply123.com for all his personal medical needs.