by Erin D Marion - Published 6 months ago

Hydration Guide: Essential Tips for Health

Water is a crucial component of our health, often overlooked in discussions about nutrition. Approximately 60% of our body is made up of water, and it plays a vital role in every major system.

Water transports vital nutrients to our organs and cells, eliminates toxins, acts as a lubricant for joints and bones, regulates body temperature, and even affects brain function. Without sufficient water, our survival is impossible. Dehydration can impact physical and mental performance even with a small 2% reduction in body weight due to fluid losses.

WATER NEEDS: HOW MUCH IS ENOUGH?

The Institute of Medicine recommends an average daily intake of 3.7 liters for adult men and 2.7 liters for adult women. However, individual needs can vary depending on factors such as physical activity, breastfeeding, and weather conditions. It's essential to recognize that water loss differs between individuals, and some may require more fluid than others. However, it's also possible to consume excessive amounts of water.

WHAT DOES HYDRATION MEAN?

Our body gets around 80% of its hydration from liquids like water, milk, and tea. The other 20% comes from foods with a high water content, such as fruits, vegetables, and yogurt. When it comes to hydration, some fluids and foods are better choices than others. For example, alcoholic drinks actually increase water loss by interfering with anti-diuretic hormones.

BEST HYDRATION OPTIONS

Fluids:

Water/sparkling water
Tea
Milk (especially for children)

Foods:

Low-sodium beef, chicken, or vegetable broth
Cucumber
Cabbage
Zucchini
Celery
Lettuce
Tomatoes
Radishes
Bell peppers
Asparagus

DRINKS THAT DEHYDRATE

Alcohol, exercise, warm weather, fever, diarrhea or vomiting, and some medications can lead to increased water loss and a higher risk of dehydration. Coffee was previously thought to be a dehydrating beverage, but recent studies indicate otherwise.

WATER AND EXERCISE GUIDELINES

Water loss through sweat (and, to a lesser extent, breathing) increases during exercise. The harder and longer you exercise, the more water you lose. However, water is not the only thing we lose during exercise—electrolytes such as sodium and potassium are also lost.

Before a Workout Hydrate frequently throughout the day. Top off your fluid intake with 1/2–1 cup of water 15–20 minutes before exercise.

During Exercise Drink half a cup of fluid every 20 minutes.

Post-Workout Consume two cups of water for each pound of weight lost.

Sports Drinks Consider a sports drink or electrolyte supplement during and after exercise if you sweat heavily or workout for over 45 minutes.

WARNING SIGNS OF DEHYDRATION

Common signs of dehydration include:

Thirst

Mental fogginess, exhaustion and irritability

Difficulty having bowel movements

Dark yellow pee

Feeling dizzy

Fast or irregular heart rate

Dry mouth

Sunken eyes and dry skin

Reduced urine or sweat production

Headache, joint pain and muscle spasms

Elevated body temperature

STAYING HYDRATED: USEFUL TIPS

Monitor the color of your urine: Lemonade or lighter generally means you’re hydrated.

Keep a water bottle in sight at home, work, in your car and anywhere else you spend a lot of time.

Track your water consumption with an app like MyFitnessPal.

Add flavor (and nutrients): Add slices of lemon and lime, fruit and fresh herbs to water to keep things interesting.

Make a habit of pouring yourself a glass of water with every meal and snack.

Invest in high-quality water bottles: Many modern water bottles keep beverages cold (or hot) for up to 24 hours.

Start your meal with a broth-based soup or salad. Soups and salads contain water-rich ingredients.

Heed these 10 tips for better hydration.