Staying Hydrated
Hydration is a key part of body functioning, electrolyte balance, and digestion. In the summer months or when it is hot, the body needs extra hydration. Hydration can be lost drastically in hot weather or when doing high-intensity movements. Water is a great way to stay hydrated, but it is not the only source of hydration. Many other fruits, juices, and liquids can help keep hydration levels up.
Why hydrate?
As things are heating up this summer hydration is a key part of health. Hydration in the body affects many aspects of health and physiological functioning. Hydration aids in digestion, muscle contraction/relaxation, stress levels, kidney functioning, urinary tract health, and headaches.
Dehydration can come in various forms, for most people in general, that lead average day-to-day lives dehydration can happen on a mild level. Where some may notice a headache, fatigue, or urinary tract problems as a result of mild to moderate dehydration occurrence. A simple remedy can usually be increasing hydration status over the course of a day or two. For others who spend a lot of time in direct sunlight, people who are athletic, and those who notice they are losing more sweat than they usually do due to the heat; it is important to pay extra notice to hydration status.
Ways to Hydrate
Water being a very common source, juicy fruits and vegetables, juices or non-caffeinated teas/drinks, and athletic drinks. “Various reports indicate that humans receive 20–25% of their daily water intake from food; fruits, vegetables, and other high-moisture foods, therefore, make an important contribution to total fluid intake” (Sharp, 2007).
One common myth is that sugar is a “big no-no”, while consuming an excessive amount of processed sugar is not ideal for the body there is a time and place where low amounts can be helpful. One of these is in hydration, interestingly enough having slight amounts of glucose actually will help the body absorb electrolytes. This is why many sports drinks have a sugar:water:salt ratio, or why juices can give a little extra energy.
For most average people we would not want to “overdo it” when it comes to sugar-containing beverages, but on occasion or when you are craving something why not treat yourself a bit. For athletic indivduals or people spending long days in the sun, it could actually be beneficial to have a sports drink or juice in addition to normal water consumption. Another great way to increase hydration on a hot day is to bring some fruit as a snack, watermelon, oranges and other fruits can be beneficial forms of hydration as well as a burst of energy.
Beverages and Cravings
Many of us enjoy beverages that are more of a craving or an occasional treat such as sodas, cocktails, ice coffee drinks, etc. They are delicious but not our main go-to for hydration. Finding a balance between keeping yourself hydrated during these hot times and still enjoying what you like to drink is a great way to satisfy your craving and maintain hydration balance in the body.
Drinks such as alcohol and caffeine can have dehydrating effects on the body, this is usually nothing that can’t be solved with having a glass of water during times when consuming these other beverages that you enjoy. The same can be true of sodas, they may be something that someone really enjoys and that is totally up to them. It is beneficial to notice how many sodas are consumed during the day and if this is the primary source of liquid a person is drinking.
Many people who feel soda is what they enjoy but want to cut back might opt for flavored sparkling water to have the same experience with less sugar or more water intake over the course of the day. Cravings and flavor profiles are a part of what makes us who we are and lead us to our habits as individuals, by taking time to notice what beverage habits you have you can decide what feels the best and how it affects your body.
Hydration Tips
- Bring a water bottle around with you so you can easily access and track the amount of water you intake during the day.
- Use the Ate journal to track your intake of liquids to see how often/much you drink and what your go-to beverages are.
- In hotter months or warmer climates, it is helpful to drink electrolytes to maintain balance if you notice you are sweating more than normal.
- Juicy fruits and vegetables have a lot of hydration within them also!
- Drinking other liquids such as non-caffeinated teas and juices can also be a way to get more hydration.
- Alcohol and caffeine can have dehydrating effects, try to have an additional liquid nearby to balance effects throughout the day.
- If you love sodas but looking to drink something less sugar-forward as well try flavored sparkling water as a substitute.
References
Guelinckx, I., Tavoularis, G., König, J., Morin, C., Gharbi, H., & Gandy, J. (2016). Contribution of Water from Food and Fluids to Total Water Intake: Analysis of a French and UK Population Surveys. Nutrients, 8(10), 630. https://doi.org/10.3390/nu8100630
Montenegro-Bethancourt, G., Johner, S. A., & Remer, T. (2013). Contribution of fruit and vegetable intake to hydration status in schoolchildren. The American journal of clinical nutrition, 98(4), 1103–1112. https://doi.org/10.3945/ajcn.112.051490
Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition reviews, 68(8), 439–458. https://doi.org/10.1111/j.1753-4887.2010.00304.x
Sharp R. L. (2007). Role of whole foods in promoting hydration after exercise in humans. Journal of the American College of Nutrition, 26(5 Suppl), 592S–596S. https://doi.org/10.1080/07315724.2007.1071966
