Hydrating for Your Health

Last week’s blog talked about keeping cool during the summer. This week I wanted to focus more on hydration…what, when and how much.

Our bodies are hydrated by the foods we eat and the fluids we drink, however, fluids play the largest role in hydration. Staying hydrated is important for your health, and is a greater concern during the summer months. Here is what fluids do for our bodies:
• aid in digestion
• control body temperature
• cushion and protect joints and organs
• keep bowels working properly
• move both nutrients and waste through it
• normalize blood pressure

True or false: You need to drink eight glasses of water a day. Answer: false. It is a myth that you need eight glasses a day to be healthy. Everyone needs a different amount of fluid; it depends on your activity level, age, gender and weather conditions. Babies, young children and older adults may need more fluids than others. You will need more fluids to stay hydrated in hot weather and when you are more physically active. Fluids include broth (soup), coffee, juice, milk, tea and water. Water is the best fluid choice, however, you can choose any of these fluids to hydrate your body.

How do you know if you are getting enough fluid?
• Thirst: If you’re thirsty, you’re not drinking enough. Once you’re thirsty, you are usually already dehydrated.
• Urine: If your urine is clear or light yellow-colored, it means that you’re drinking enough fluids.

If hydration is providing the body with enough fluids to keep it functioning properly, dehydration is when you are not taking in enough fluids or are losing more than you are taking in.

How do you know if you are dehydrated? Check for these symptoms:
• dark yellow, strong-smelling urine
• dizziness and/or fainting
• drips lips and mouth
• flushed skin
• headache
• increased heart rate
• irritability
• low blood pressure
• thirst
• tiredness

Dehydration may still occur even if these symptoms aren’t present, so it’s important to drink plenty of fluids throughout the day, whether you are thirsty or not.

To keep yourself and your family hydrated this summer, and every other season, follow these tips:
• Choose decaffeinated fluids, as caffeine-containing drinks such as soda are dehydrating.
• Choose water as your fluid of choice most often.
• Drink fluids such as low fat milk, plant-based beverage or water with each meal
• Keep fluids with you at all times…at home, work and play.
• Monitor your thirst levels often throughout the day and drink fluids frequently.
• Remember to drink more in hot weather and when you are more active.

Do you have any creative ways that you keep yourself and your family hydrated? If so, share them with me at thedishonlcn@gmail.com. Maybe I’ll feature them in a future blog this summer.

If you have any nutrition topics you would like me to write about or have a question you would like answered, email me at thedishonlcn@gmail.com. I would really like to hear from you!