Hydration
Most people don’t know the true benefits of staying hydrated and how water affects all aspects of our physical health and how we feel.
Water brings nutrients to cells, providing you with more energy. It detoxifies the body, making you feel better overall. It lubricates joints leaving you with less aches and pains. Water activates the brain, leading to sharper mental focus. Water helps digestion, reducing issues of constipation and an overly acidic stomach. Water delivers oxygen throughout the body via blood. Blood should be more than 90% water for optimal oxygen delivery. Water regulates body temperature by creating sweat when the body heats up. As it evaporates, it cools the body. The benefits go on and on…it helps maintain blood pressure, makes certain vitamins and minerals (water soluble ones) accessible, reduces kidney damage potential, helps with weight loss, helps with performance…
It is very common for people to fall short on their water intake. It’s recommended that you consume 0.5-1oz of water/lb body weight, so if you weigh 150 lbs, you need 75-150 oz/day. Yes, that’s a lot but we NEED a lot. Our bodies are (should be) made up of 60+% water.
The water in soda, coffee and/or sports drinks do NOT count! Soda should be eliminated or can be counted towards your 20% (sign up for our newsletter to receive “5 Quick Tips to A Healthier You” and find out about the 80/20 rule). Coffee should be consumed without too much sugar, cream or additional sweeteners. Sports drinks can have a place in your plan but only during activities lasting longer than 60 mins (stay tuned for a blog specifically addressing sports drinks).
If you think water is “boring” add some fresh sliced fruit, frozen berries and/or a splash of 100% fruit juice.
If you currently don’t drink a lot of water, start slowly and build up. This will reduce the frustration you may feel when having to pee all the time. Don’t worry, your kidneys will acclimate. The key is consistency. If you increase water, then decrease, then increase again, your body won’t be able to adjust as well.
Denise Alvey, RD, CSSD, CLT
