Weekly Wellness: Are you properly hydrated?

9 months 2 weeks 4 days ago Monday, September 23 2019 Sep 23, 2019 Monday, September 23, 2019 3:56:00 PM CDT September 23, 2019 in Weekly Wellness
By: Amanda Barnes, KOMU 8 Wellness Coach
loading

One of the most important things I counsel my clients on is hydration. There are so many important reasons to make sure you are properly hydrated. We all have heard the phrase “your body is made up of mostly water!” How true is this statement? Well, fairly accurate. Our bodies are primarily composed of 60% water and every major system is influenced by fluid balance.

Water is critically important to transport nutrients to organs and cells, carry toxins away, lubricates joints and bones, helps to regulate body temperature and impacts brain function. Without water, we will not survive.

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.

So what counts as hydration? It is recommended that 80% of hydration should come from fluids such as water, sparkling water, milk, tea. The last 20% can come from high-water foods:

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

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

The tip I use with my clients is to have a reusable cup/water bottle so that you can monitor the amount of water you are drinking. Challenge yourself to finish your daily goal before the end of the workday. That way, anything you drink after work is sprinkles on top!

(Source: https://blog.myfitnesspal.com/essential-guide-to-hydration/)

More News

Grid
List
JEFFERSON CITY (AP) — A judge rejected Friday a motion that that would have immediately made it easier for Missourians... More >>
1 hour ago Sunday, July 12 2020 Jul 12, 2020 Sunday, July 12, 2020 1:14:00 PM CDT July 12, 2020 in News
KANSAS CITY (AP) — Kansas City will no longer punish people for marijuana possession, effectively decriminalizing it throughout much of... More >>
2 hours ago Sunday, July 12 2020 Jul 12, 2020 Sunday, July 12, 2020 11:43:00 AM CDT July 12, 2020 in News
CREVE COEUR (AP) — Police investigating a weekend burglary in a St. Louis suburb found a dead woman at the... More >>
3 hours ago Sunday, July 12 2020 Jul 12, 2020 Sunday, July 12, 2020 11:04:00 AM CDT July 12, 2020 in News
(CNN) -- Education Secretary Betsy DeVos on Sunday refused to say whether schools should follow guidelines from the US Centers... More >>
3 hours ago Sunday, July 12 2020 Jul 12, 2020 Sunday, July 12, 2020 10:24:00 AM CDT July 12, 2020 in News
JEFFERSON CITY - Eight people are displaced after a structure fire broke out in Jefferson City on Saturday, according to... More >>
4 hours ago Sunday, July 12 2020 Jul 12, 2020 Sunday, July 12, 2020 9:51:00 AM CDT July 12, 2020 in News
WASHINGTON (AP) — President Donald Trump is slowly coming to accept that the Republican National Convention won't be the four-night... More >>
4 hours ago Sunday, July 12 2020 Jul 12, 2020 Sunday, July 12, 2020 9:28:00 AM CDT July 12, 2020 in News
COLUMBIA - A group of Columbia solid waste customers are pushing for roll carts to replace the current system. ... More >>
19 hours ago Saturday, July 11 2020 Jul 11, 2020 Saturday, July 11, 2020 7:07:00 PM CDT July 11, 2020 in News
As COVID-19 continues to spread, KOMU 8 will continue to update you about impacts in the community. You can... More >>
1 day ago Saturday, July 11 2020 Jul 11, 2020 Saturday, July 11, 2020 10:24:00 AM CDT July 11, 2020 in News
COLUMBIA - Medical marijuana could be available in dispensaries this fall, now that two cultivation facilities passed inspection and... More >>
1 day ago Saturday, July 11 2020 Jul 11, 2020 Saturday, July 11, 2020 10:17:00 AM CDT July 11, 2020 in News
KANSAS CITY, Mo. (AP) — A Kansas City councilwoman is calling for a plan to remove monuments and rename streets... More >>
1 day ago Saturday, July 11 2020 Jul 11, 2020 Saturday, July 11, 2020 10:00:34 AM CDT July 11, 2020 in News
ST. LOUIS — KSDK News 5 On Your Side has learned St. Louis police officers executed a search warrant... More >>
1 day ago Saturday, July 11 2020 Jul 11, 2020 Saturday, July 11, 2020 9:49:00 AM CDT July 11, 2020 in News
MARSHALL - An employee of The Living Center at Fitzgibbon Hospital tested positive for COVID-19 after showing no signs of... More >>
1 day ago Friday, July 10 2020 Jul 10, 2020 Friday, July 10, 2020 9:40:00 PM CDT July 10, 2020 in News
COLUMBIA -- The 90-day mask ordinance passed by Columbia’s City Council went into effect at 5 p.m. on Friday. The... More >>
1 day ago Friday, July 10 2020 Jul 10, 2020 Friday, July 10, 2020 6:48:00 PM CDT July 10, 2020 in News
COLUMBIA - The City announced eleven drop-off recycling locations after it put curbside recycling on hold until further notice Wednesday.... More >>
1 day ago Friday, July 10 2020 Jul 10, 2020 Friday, July 10, 2020 6:13:00 PM CDT July 10, 2020 in News
COLUMBIA - Columbia's mask ordinance officially went into place at 5 p.m. on Friday, but many businesses in the city... More >>
1 day ago Friday, July 10 2020 Jul 10, 2020 Friday, July 10, 2020 5:35:00 PM CDT July 10, 2020 in News
COLUMBIA — Summer sport leagues in Columbia have been trying to keep athletes safe amid the COVID-19 pandemic. Mid-Missouri... More >>
1 day ago Friday, July 10 2020 Jul 10, 2020 Friday, July 10, 2020 4:36:00 PM CDT July 10, 2020 in News
HUNTSVILLE - An employee at the Randolph County Sheriff's Department was fired after body camera video was released to a... More >>
1 day ago Friday, July 10 2020 Jul 10, 2020 Friday, July 10, 2020 3:49:00 PM CDT July 10, 2020 in News
COLUMBIA - Police are looking into two reports of indecent conduct on the MKT Trail, both of which happened within... More >>
1 day ago Friday, July 10 2020 Jul 10, 2020 Friday, July 10, 2020 3:39:00 PM CDT July 10, 2020 in News
Columbia, MO
Broken Clouds 85°
3pm 84°
4pm 84°
5pm 85°
6pm 85°