It's a hot summer's day, the sun is blazing, and you’re dying of thirst!
Nothing beats an ice-cold glass of water on a hot day, but how does hydration actually work?
Keep reading to discover how the body uses water to survive and thrive...
Hydration is extremely important.
After all, did you know that water accounts for over 60% of the human body?
How cool is that?!
For your body to function, it needs water.
Hydration helps maintain essential processes like:
Studies show that proper hydration lowers the risk of certain illnesses, infections, kidney stones, and potentially even cancer.
If you don’t drink enough fluids, you might even feel more tired and foggy-headed than usual.
Over time, your body temperature and heart rate will rise.
Your athletic or physical performance could suffer too, and that doesn’t sound like much fun, does it?!
Dehydration happens when you lose more fluids than you consume.
Before long, the body gets thrown out of whack with electrolyte imbalances and symptoms like:
If you encounter any of these symptoms, move to a cool, shaded area, drink water and rest.
A simple test is to pee...
Dark yellow or amber-colored urine may suggest dehydration, while pale yellow urine is a sign of healthy hydration.
So go ahead, gaze into your magical crystal toilet bowl of hydration!
And always remember the golden rule: Don't wait to hydrate!
You might need to drink more water if the following describes you:
But remember, if you're already feeling thirsty, you're probably already dehydrated.
A lack of sweating during intense activity is another common symptom of dehydration.
And if you're not sweating at all, you’re likely suffering from heat exhaustion and should see a doctor immediately.
Carbohydrates (carbs) are an easy-to-digest form of fast-acting energy, and electrolytes are minerals like sodium, potassium, magnesium and calcium.
Both electrolytes and carbs are also essential for hydration!
Usually, you can get enough electrolytes from eating moist fruits and vegetables, like lettuce, cucumbers and tomatoes.
For adequate hydration, you must consume the right balance of electrolytes, carbohydrates and salt.
To maintain the right balance of carbs, electrolytes and water, all you have to do is:
Abra-ca-hydrate!
When you’re dehydrated, it’s a no brainer that you want to rehydrate as fast as possible.
Luckily, there’s a fool-proof rehydration method that stands the test of time:
Water…
It’s an oldie but a goodie.
Unlike other beverages, water has no added sugars or calories, making it great to drink throughout the day or when you need to rehydrate, such as after exercise.
It's worth mentioning that some people lose more salt than others when they sweat.
If you get a lot of muscle cramps when you exercise or if your sweat irritates your eyes, you may be a "salty sweater."
Salty sweaters lose more electrolytes faster than the average person, making the next step extremely important…
Electrolyte supplements can help prevent and cure dehydration caused by diarrhea, vomiting, alcohol, heat and exercise.
They've also been touted as a way to improve workout recovery and treat hangovers.
Electrolytes solutions contain electrolytes like sodium, chloride and potassium.
Unfortuantely, most electrolyte supplement also contain some sugar, typically in the form of dextrose. Be sure to read the labels carefully and try to avoid sugar if you can.
You can also make your own oral hydration solution by using these common kitchen ingredients:
Stir them together in a large mixing basin or saucepan until the salt dissolves.
Those ingredients contain all the basic compounds of a standard electrolyte supplement, without the high price tag!
Drinking remineralized RO water is another easy way to squeeze more electrolytes into you daily diet.
Most fruits and vegetables are 80–99% water, plus they’re high in electrolytes making them an excellent snack for hydration.
These fruits and veggies are at the top of the hydration list:
Stock up on frozen fruits and veggies in the refrigerator for quick access.
Believe it or not, frozen produce is often more nutritious than fresh produce.
It might take days, if not weeks, for fresh fruits and vegetables to reach your plate.
Frozen fruits and vegetables, on the other hand, are frozen immediately after harvesting, retaining the majority of their nutrients.
Water can get boring. We get it!
So what about other drinks like milk, coffee and tea?
How hydrating are they?
Milk is highly hydrating and contains a lot of electrolytes.
In fact, research shows that skim and low-fat milk can rehydrate just as well as popular sports beverages.
Best of all, milk provides other essential nutrients that water does not, like protein.
Just keep in mind that drinking milk after exercising may cause stomach discomfort such as bloating, and is also not suited for lactose-intolerant people.
If you have diarrhea or vomiting, milk, particularly whole fat milk, may worsen these symptoms.
The caffeine in coffee and tea can be dehydrating in large doses because it’s a diuretic (causes you to pee more often).
However, modest doses of coffee and tea (one or two cups) should be fine.
Caffeine usually becomes dehydrating at doses of 250–300 mg — that’s 2-3 cups of coffee or 5-8 cups of green tea.
So the bottomline?
Hydrate before it's too late!
Drink a glass of water when you first wake up, one before each meal, one during exercise, and another an hour before you go to sleep.
Cheers to healthy hydration!
