As water is the largest component of the body, making up 55-65% there’s no doubt that staying hydrated throughout the day is important.
Water holds many functions in the body including; protection and maintenance of organ health, maintaining cellular function, balancing our electrolytes, transfer of waste products and nutrients as a component of blood, functioning of our 5 senses, and regulating our body temperature.
Staying hydrated helps especially with brain and kidney function and has been found to reduce the risk of some cancers and kidney stones.
On average adults should consume 2L of water per day - equivalent to 8 cups.
So what are some ways we can make sure we stay hydrated.
1. Use a large drink bottle - ideally one with measurements.
The bigger the drink bottle, the more water you’ll have on hand and the less you’ll have to fill it up over the course of the day. 1L Drink bottles do a great job at keeping you hydrated.
2. Naturally flavour your water
Adding flavour to your water not only quenches your thirst, but it can be a great alternative to sugary drinks. Flavoring your water with infused tea bags, cucumber, lemon, lime, orange, mint, basil, berries etc. are some great examples of nutritious additions to your water. Not only does adding foods make your water taste better, but it also adds nutrients and vitamins making this an even healthier drink than plain water.
3. Avoid sugary and salty foods
Salt and sugar dehydrate us by drawing the moisture out of our cells into what is called extracellular fluid. The effects of dehydrated cells can cause us to feel lethargic, and our eyes may look 'sunken' due to the our skin cells struggling to retain moisture.
4. Drink herbal teas
Whether it’s to keep warm during the day, or to relax after dinner, herbal tea is a great way to consume more water. Herbal teas are low in sugar and contain lots of different herbs and fruit extracts with multiple health benefits.
5. Eating lots of fresh fruit and vegetables rich in water
Not only do fruit and vegetables contain plenty of water, they have additional benefits including fibre, folate, Magnesium, phytochemicals, vitamins; A, B, C, E, and K, potassium, zinc, and selenium.
6. Keep a water bottle in the car
Leaving a bottle in the car is always handy to have so you can stay hydrated while travelling. Also if you ever forget your drink bottle, chances are that extra one in the car will save you.
7. Have a glass of water with every meal
If you struggle to get your 8cups per day of water in, have a cup with every meal. This will also help you digest your meals more easily and may increase the absorption of vitamins C and B, due to being water soluble vitamins.
8. Drink water after every bathroom break
All the time your body is regulating its its hydrations levels through osmosis. A great key to staying hydrated is to have a cup of water after you have been to the bathroom and lost fluid, after a while it will become a habit and as most people go to the bathroom about 7 times per day - thats 7cups of water right there.
9. Add Ice to your drinks
This one is especially great for summer to keep your water cool. However, if you are also consuming other beverages, adding ice is a great way to ensure you stay hydrated as it will melt and dilute the beverage. If your drink is high in sugar or contains alcohol, adding ice is definitely recommended.
10. Always exercise with a water bottle handy
Exercise can dehydrate us due to fluid loss via sweat and respiration. In order to prevent this, sip water regularly - ideally in small amounts to avoid a 'stitch'.
This will help gradually replace fluid losses throughout. For optimal sports performance you want to stay within a 1-2% body water loss or gain.
11. Consider electrolytes (especially with high-intensity exercise)
Our cells contain Sodium (Na) and Potassium (K), which need to be maintained at different concentrations inside and outside of the cells. The concentrations of Na and K are regulated through a process called osmosis and are monitored by osmoreceptors in our bodies.
You can buy drinks that match the same concentrations of Na and K in our cells. These are called isotonic drinks and they help hydrate us faster than plain water if we are in a dehydrated state.
Isotonic drinks can be high in sugar to mask the 'salty' taste and also because glucose helps with the absorption of sodium in the gut.
Isotonic Sachet Examples: Arbonne Phytosport Range, PURE Nutrition, Powerade
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