Staying hydrated is an important part of our physical and mental well-being. Even slight levels of dehydration can impair our productivity, memory, and mood. Dehydration is associated with a long list of chronic health problems, some of which include increased risk for heart disease, depression, kidney stones, adult-onset diabetes, dementia, obesity, arthritis, and early aging. Did you know that your body is already mildly dehydrated when you feel that thirst sensation?
DON’T WAIT—HYDRATE
Hydration needs vary greatly by individual and are impacted by factors such as body size, activity levels, diet, health status, and environment. The goal you commonly hear is to drink eight cups (64 oz) of water per day, but research suggests this might not be enough. The National Academy of Medicine suggests 13 cups (104 oz) for men and 9 cups (72 oz) for women.
We lose water daily through our skin, urine, excretion of waste, bodily fluids, and lungs. Our need for fluid intake increases depending on the climate or temperature as well; in the hotter months of the year, our need for fluid increases, as you might expect. We can replace the water lost by drinking good quality water, and other beverages, and eating various foods.
LETS TALK ABOUT WATER
Water is life. It makes up the largest component of the body, at least 60 percent in adults and higher in children. Water is involved in almost every function of the human body, including circulation, digestion, brain function, temperature regulation, and elimination of wastes, and is the primary component of all bodily fluids. Many of the beverages we drink daily—soda, coffee, tea, beer, juice, and milk—contain water along with other ingredients that count towards our daily fluid intake; however, water is still considered the ideal source of hydration.
Choosing your drinking water: When it comes to nutrition, it’s good practice to know the origin, processing, and contents of whatever you are putting into your body—the same is true with your drinking water. Choose purified drinking water whenever possible and avoid tap water which is chemically treated by your city’s water treatment facility.
WHAT ABOUT ELECTROLYTES?
Water carries electrolytes (mineral salts) that convey electrical currents that help your body regulate important functions and are critical to absorbing water. These salts are made up of the following major minerals:
- calcium
- chloride
- magnesium
- potassium
- sodium
Beverages with electrolytes can rehydrate you quicker and keep you feeling hydrated longer than plain water. Sports drinks contain the right balance of electrolytes for your body, but be sure to choose ones low in sugar and sodium. Other natural sources of electrolytes include coconut water (potassium, magnesium), milk (calcium, sodium, potassium), and unrefined sea salt (minerals including sodium), which can be added to plain water.
TRY INFUSED WATER
If the thought of drinking nothing but plain water all day sounds unappealing and hard to sustain, you may want to consider infused waters. Skip the sugary drinks, juices, and sodas and try sipping on water infused with the natural goodness of fruits, veggies, herbs, and spices. The longer you allow the ingredients to soak in the water, the more flavour will be released. You can also mash or muddle the ingredients to maximize flavour.
Try these flavour combinations: Watermelon and mint; cucumber, lime, and lemon balm; orange and basil; lemon and blueberry; apple, ginger, and star anise.
DRINK HERBAL TEAS
Herbal teas offer a range of health benefits and can be a great alternative to caffeinated beverages. They can be served at room temperature, chilled, or on ice in the hotter months. Prepare your favourite herbal tea according to the package instructions, then add a touch of pure honey or maple syrup for some sweetness if desired. Fresh herbs or citrus can also be added to amp up the flavour.
EAT WATERY FOODS
Fruits and vegetables are high in water content and provide your body with the beneficial nutrients it needs to function optimally, but they also boost your water intake and contribute to your daily fluid needs. Meats and fats, on the other hand, are more concentrated and require additional water to help give them hydrating properties.
Try these: Watermelon and strawberries: 91% water content; cantaloupe: 90% water; lettuce: 96% water; celery: 95% water; and cucumbers: 95% water content.
BEVERAGES TO AVOID
Caffeinated beverages, such as coffee, tea, and cocoa, can act as diuretics in the body (which increase fluid loss from the kidneys). They are also stimulants, which can lead to the overstimulation of sensitive organs.
Sodas, sports drinks, and other beverages high in sugar or fat could technically count towards your daily water intake but are not good sources of hydration. For instance, sodas may contain caffeine and concentrated levels of sugar, which causes the body to “steal” water from elsewhere to dilute the soda and make it less concentrated.
Alcoholic drinks contribute to dehydration and should not be considered a source of hydration. Try having an extra cup (8 oz) of water or two for each alcoholic drink consumed.
HYDRATING DRINKS TO TRY THIS SUMMER
Simply add all of the ingredients to a glass, stir, and top with ice.
Sparkling Lime Soda
- 1 c sparkling water
- 1 tsp fresh lime juice
- 1⁄8 tsp unrefined sea salt
Minty Lemon Green Tea
- 1 c green tea
- 3 sprigs of fresh mint
- 1 lemon wedge
Pineapple Ginger Refresher
- ¾ c non-alcoholic ginger beer, low sugar
- ¼ c pure pineapple juice
- 4–6 blackberries, crushed
