Importance of Staying Hydrated
There are 5 pillars of
health that we work towards at the Optimal Chiropractic & Wellness Centre:- Nutrition
- Movement
- Mindfulness
- Sleep
- Brain/Body connection - aka Chiropractic adjustments
In this blog we start to look at
nutrition and in particular our hydration levels.
Your body depends on water to
survive. Every cell, tissue, and organ in your body needs water to work
properly. For example, your body uses water to maintain its temperature, remove
waste, and lubricate your joints. Water is needed for overall good health.
Path to improved
wellness
You
should drink water every day. Most people have been told they should drink 6 to
8, 8-ounce glasses of water each day, about 2 litres. That is a reasonable
goal.
However, different people need different amounts of water to stay
hydrated. You can work this out based on your weight. In general, you should try to drink between half
an ounce and an ounce of water for each
pound you weigh, every day.
If
you are concerned that you are not drinking enough water, check your urine. If
your urine
is usually colorless or light yellow, you are well hydrated. If your
urine is a dark yellow or amber color, you may be dehydrated.
REMEMBER
if you are thirsty you are already dehydrated!
Water is best for staying
hydrated. Other drinks and foods can help you stay hydrated. However, some may
add extra calories from sugar to your diet. Fruit and vegetable juices, milk,
and herbal teas add to the amount of water you get each day. Even caffeinated
drinks (for example, coffee, tea, and soda) can contribute to your daily water
intake. A moderate amount of caffeine (200 to 300 milligrams) is not harmful
for most people.
Water can also be found in
fruits and vegetables (for example, watermelon, tomatoes, cucumbers and
lettuce), and in soups.
Sports drinks can be helpful if
you are planning on exercising at higher than normal levels for more than an
hour. It contains carbohydrates and electrolytes that can increase your energy
and help your body absorb water. However, some sports drinks are high in
calories from added sugar. They also may contain high levels of sodium (salt).
Energy drinks are not the same
as sports drinks. Energy drinks usually contain large amounts of caffeine.
Also, they contain ingredients that overstimulate you (guarana, ginseng, or
taurine). These are things your body doesn’t need. Most of these drinks are
also high in added sugar. According to doctors, children and teens should not
have energy drinks.
If staying hydrated is difficult
for you, here are some tips that can help:
- Keep a bottle of water with you during the day. To reduce your costs, carry a reusable water bottle and fill it with tap water.
- If you don’t like the taste of plain water, try adding a slice of lemon or lime to your drink.
- Drink water before, during, and after a workout.
- When you’re feeling hungry, drink water. Thirst is often confused with hunger. True hunger will not be satisfied by drinking water. Drinking water may also contribute to a healthy weight-loss plan. Some research suggests that drinking water can help you feel full.
- If you have trouble remembering to drink water, drink on a schedule. For example, drink water when you wake up, at breakfast, lunch, and dinner, and when you go to bed. Or, drink a small glass of water at the beginning of each hour.
- Drink water when you go to a restaurant. It will keep you hydrated, and it’s free.
Don’t wait until you notice
symptoms of dehydration to take action. Actively prevent dehydration by
drinking plenty of water.
Water makes up more than half of
your body weight. You lose water each day when you go to the bathroom, sweat,
and even when you breathe. You lose water even faster when the weather is
really hot, when you are physically active, or if you have a fever. Vomiting
and diarrhea can also lead to rapid water loss. If you don’t replace the water
you lose, you can become dehydrated.
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Cardiff
CF14 3UQ
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