Weekly Wellness: Are you properly hydrated?

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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/)