The Ultimate Guide to Hydration

Have you had enough water today? This question is often left out of the nutrition conversation but has an enormous impact on our health and day-to-day function. Our body is composed of roughly 60% water and every major system is influenced by fluid balance.

Water transports nutrients to cells and organs, carries toxins away, acts as a lubricant for joints and bones, helps us regulate our body temperature and also affects brain function. With no water, we just can’t survive.

Nevertheless, you do not need to be on the edge of death to feel the effects of dehydration. A 2% decline in body fat because of fluid losses may affect physical and psychological performance.

HOW MUCH WATER DO WE NEED?

The Institute of Medicine recommends 3.7 liters/day for adult men and 2.7 liters/day for adult women; however, you may need more if you’re physically active, breastfeeding and/or during the warmer months.

It’s also important to keep in mind that water losses vary from person to person, and some people naturally need more fluid than others. Yes, you can have too much water.

WHAT COUNTS AS HYDRATION?

Basically 80% of our hydration needs come from fluids like water, milk and tea.

The remaining 20 percent comes out of high-water foods like fruit, veggies and yogurt. Some food and fluid options are far better than others for hydration. By way of instance, alcoholic drinks are fluids which increase water reduction by obstructing anti-diuretic hormones.

TOP HYDRATION CHOICES

Fluids:

• Water/sparkling water
• Tea
• Milk (especially for children)

Foods:

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

FLUID DEPLETERS

Alcohol, exercise, warm weather, fever, diarrhea/vomiting and some drugs increase water declines and raise your risk of dehydration. Coffee was formerly believed to be a’fluid depleter,’ however recent study indicates this isn’t the situation.
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RULES OF HYDRATION AND EXERCISE

Water declines via perspiration (and, to a lesser degree, breathing) increase during workout , along with the longer and harder you work, the more water you drop. Water, however, isn’t the one thing which escapes from us throughout workout — electrolytes like potassium and sodium are missing, also.

Before a Workout

Hydrate frequently through the day. Cap off your liquid tank with 1/2–1 cup of water 15–20 minutes prior to exercise.

During a Workout

While you Workout, Eat 1/2 cup Liquid for every 20 minutes of exercise

After a Workout

Drink 2 cups of water for every pound of body weight lost.

Sports Drinks

Insert a sports beverage or electrolyte supplement during and following exercise if you are a specially heavy sweater or workout for over 45 minutes.

SIGNS OF DEHYDRATION

Common signs of dehydration include:

• Thirst
• Brain fog, fatigue and irritability
• Constipation
• Dark yellow urine
• Dizziness
• Rapid or irregular heartbeat
• Dry mouth
• Sunken eyes and dry skin
• Reduced urine or sweat output
• Headache, joint pain and cramps
• Elevated body temperature

TIPS FOR STAYING HYDRATED

• Monitor your urine colour: Lemonade or milder generally means you are hydrated.
• Maintain a water bottle visible in your home, work, on your vehicle and anywhere else you devote a substantial quantity of time.
• Track your water consumption using a program like MyFitnessPal.
• Add taste (and nourishment): Add pieces of lime and lemon, fruit and fresh herbs to keep things interesting.
• Purchase great water bottles: lots of modern water bottles keep drinks cold (or hot) for up to 24 hours. Soups and salads contain water-rich ingredients.
• Add taste (and nourishment): Add pieces of lime and lemon, fruit and fresh herbs to keep things interesting.
• Get in the habit of pouring a glass of water with each meal and snack.

Daniel Abbott

Daniel Abbott is editor in chief & research analyst at The Next Tech. He is deeply interested in the moral ramifications of new technologies and believes in leveraging the data scientist, research and content enhancement to help build a better world for everyone.

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