Summertime is the perfect time to talk about hydration, with hot weather and increased fluid requirements for many. Our bodies are roughly 60-75% water, and it's estimated that 75-80% of adults in the U.S. are not meeting their daily fluid requirements. In addition, athletes, older adults and those who work outdoors during hot weather are most at risk for dehydration.
Why are water and hydration important? Water carries nutrients to cells, assists in digestion, flushes toxins from the body, regulates body temperature, provides moisture to mucous membranes, lubricates the joints and optimizes brain function. It's estimated that a human being can only survive for 3 days without any water, whereas we could live for about 3 weeks without food.
Common signs of dehydration are fatigue, dizziness, headaches, dry mouth,
muscle cramps and dark-colored urine. Chronic or long-term dehydration can cause medical issues such as constipation, kidney stones, increased susceptibility to urinary tract infections and low blood pressure.
An easy way to estimate your daily fluid requirements is to take your weight (in pounds) and divide it in half - that is the minimum number of ounces of water you should get in a day. Doing intense physical activity, working outside in extreme heat, being ill with a fever,, vomiting and/or diarrhea, taking certain medications and having certain chronic illnesses can increase your fluid requirements, but this is a good baseline fluid requirement calculation.
Drinking water is the best way to stay hydrated, but there are some ways to get creative in getting your daily ounces in. Naturally flavoring or infusing water with fruits, vegetables and herbs is my favorite go to. There are many flavor options and combinations and you can get as creative as you want to! Here are some of my favorites:
Raspberry & Lime
Strawberry & Basil
Watermelon & Rosemary
Blackberry & Sage
Cucumber & Mint
Citrus (Lemon, Orange, Grapefruit)
Simply add the cut fruit and herbs to the bottom of a glass jar or pitcher, then lightly press the fruit to release some of the juices, but don't pulverize it. Add ice to the top and then fill with water. Stir, cover, and refrigerate.
You can also make ice cubes with individual herbs or pieces of fruit inside, such as whole raspberries or blueberries, or small chunks of watermelon. Or add whole frozen fruit to your water! I like strawberries or pineapple for the latter.
In cases of excessive sweat losses resulting from high-intensity physical activity, working outside for long periods of time, or illness involving high fever, vomiting and/or diarrhea, you'll want to replete electrolyte losses in addition to re-hydrating with water. Commercial sports beverages like Gatorade or Powerade are what people most commonly turn to, but these products can be high in sugar or artificial sweeteners and full of unnecessary additives and preservatives, such as food dyes. I prefer making my own electrolyte repletion beverage at home by blending the following ingredients together:
1 cup unsweetened coconut water
1 cup filtered water
1 Tbsp raw honey or maple syrup
1 lemon or 2 limes, juiced
1/8 tsp Himalayan sea salt
Using sea salt, rather than table salt, is an important component - table salt is mined from underground salt deposits and is more heavily processed, which eliminates minerals and also contains additives to prevent clumping. Sea salt = greater nutritional value.
Using maple syrup or raw honey, rather than cane sugar, in your electrolyte solution is also key. Both honey and maple syrup are higher in antioxidants, vitamins and minerals than cane sugar. In addition, both honey and maple are lower glycemic index than cane sugar, which will result in a slightly slower blood sugar increase, rather than a sharp spike and then drop. Honey also has some natural antimicrobial properties (i.e., it kills germs).
What type of water is best? Great question. I'm a big proponent of filtered water, as tap water can contain many industrial contaminants. A good place to check your water quality is the Environmental Working Group's Tap Water Database - simply enter your zip code to discover the water quality report for your local water utility, as well as suggestions for at home water filtering options.
Lastly, if you're really looking to up your hydration game, a water ionizer is a great investment for your health. Ionizers are not the same as water filters - reverse osmosis, water purifiers, and activated carbon filters will CLEAN your water, but they will not IONIZE it. Ionized water (also referred to as electrolyzed water) is water that has been exposed to an electric current run through titanium plates, which separates the water into positive and negative ions. These negative ions result in drinking water that is alkaline, mineral-rich, high in antioxidants and full of molecular hydrogen. It is important to note that not all ionizers are created equally. The only water ionizers I recommend are Kangen Water® machines made by Enagic. These machines are the only ionizers on the market made with medical grade titanium, meant to withstand the high heat produced by the electric current running through the plates. Enagic is also the only original equipment manufacturer in the industry, where machines are individually assembled by artisans and then inspected, tested, and certified by highly-trained QC engineers. Simply put, they are the most reliable machines on the market and the best bang for your buck - Kangen Water® ionizers are meant to last 15-25+ years. If you are interested in learning more or purchasing a machine, please visit my affiliate link here.
In good health,
Kelly
Comments