Why does hydration matter?
Dehydration is no joke!
You can live without food for 3 weeks but only 3-4 days without water. It isn’t always easy to get as much water as we need for optimal health but it is SO important. Our body needs water for some of its most critical functions. When we are sufficiently hydrated, we feel (& look!) good!
Your body needs water to:
Help your kidneys and liver clear toxins
Prevent infections
Regulate its temperature
Deliver nutrients to your cells
Keep joints lubricated
Help the heart pump blood through the blood vessels more easily
Sufficient hydration:
Improves your sleep quality
Prevents headaches or shortens their duration
Prevents constipation
Improves your cognitive function
Boosts your mood and energy level
Enhances the look and feel of your skin
May help you lose weight
Anyone can become dehydrated, but it is especially dangerous for children and older adults. Vomiting, diarrhea, certain medications, infections, exposure to hot weather, and exercising vigorously in the heat can lead to dehydration. Always increase your water intake when you are ill or during hot weather. Moderate dehydration may be addressed by drinking fluids, but severe dehydration needs immediate medical attention.
You should know the signs of dehydration:
In infants/young children-
Dry mouth and tongue
No tears when crying
No wet diapers for three hours
Sunken eyes, cheeks
Sunken soft spot on top of skull
Listlessness or irritability
In adults-
Extreme thirst (note: older adults have a less acute sense of thirst, so they may not feel thirsty until dehydration has already set in)
Infrequent urination
Urine the color of apple juice instead of lemonade
Fatigue
Dizziness
Confusion
Drinking enough water each day can be challenging for a variety of reasons. Below are some tips to build hydration into your daily life:
Hydration habits:
Drink 16 oz of water when you wake up - before your coffee!
Always have a bottle of water with you - add citrus, berries, or cucumber slices to add healthy flavor
Like your water cold? Pop an almost full bottle into the freezer before bed and pull it out in the morning. Keep it on your desk to sip throughout the day.
Eat water filled fruits and veggies at every meal
Remember soup, tea, coffee, and milk count, too! Sugary sodas and other drinks DON’T count!
Drink water before, during, and after exercise - drink 16 oz for every pound lost during a workout
Check the color of your urine before you flush - lemonade color or lighter is what you’re aiming for!
Do you know someone who may be chronically dehydrated? Share this post and help them make hydration a habit!
What tips do you have for staying hydrated? Please share!
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