We all know that water is one of the main components of our body and is present in every cell and organ, still, most of us ignore the importance of being hydrated. Well, hydration plays an important role in keeping our bodies happy and healthy. It not only quenches our thirst but is involved in all our body functions. Therefore, daily water needs should be met by drinking water and fluids for a happy body, as mentioned in the CDC website (Centers for Disease Control and Prevention).
However, most of us find it difficult to maintain an optimal hydration level through water intake. Usually, we tend to drink a very little amount of water, only when required which may not keep our body well hydrated. People with certain health conditions may also experience an increased level of dehydration. Furthermore, your age, physical activity, and climate also play a significant role in causing dehydration.
Fortunately, there are many proven ways to keep your body hydrated and increase your overall wellness. Read on to find why is hydration important and 7 proven hydration tips that keep your body happy and healthy.
The Importance of Hydration
Since water aids in the facilitation of physiological processes taking place in our body such as digestion, lubrication, elimination of wastes, etc., it is extremely important for us to keep hydrated so that our body can carry out such processes in an excellent way. This aids in maintaining a balance between all the physiological processes taking place in our bodies. Unless our organs function in the best possible way, we cannot enjoy a healthy body.
* Getting rid of waste and toxins through urination, bowel movement, and perspiration.
* Providing protection to sensitive tissues and the spinal cord
* Lubricating joints for better movement
* Preventing infections
* Delivering nutrient to each and every cell
* Improving mood, cognition and sleep quality
How To Know If You Are Dehydrated?
It is easy to understand if your body is well dehydrated and functioning well. According to Medline Plus, people who do not drink enough fluids or have illnesses such as fever, diarrhea, and vomiting may experience dehydration. Sweating too much due to a hot climate or increased physical activity may also require proper hydration. Older adults are at risk of dehydration due to loss of their sense of thirst which is common with aging. If you take a medicine that causes frequent urination, you might be at risk of dehydration. If you have kidney problems, diabetes, or cystic fibrosis, your body might get dehydrated easily.
Here are few symptoms to look for if you are dehydrated
* Increased thirst and dry mouth
* Dark-colored urine
* Urinating less than usual
* Reduction is sweating
* Tiredness and dizziness
* Dry skin
7 Proven Hydration Tips that Keep your Body Happy!
If you have any of the above dehydration symptoms or are at risk of dehydration, you might consider keeping your body hydrated at all times. Even if you do not experience dehydration, getting enough fluids may aid in better functioning of your physiological processes, thereby providing you a healthy and happy body. Here are 7 proven tips to get enough water.
1- Drink Throughout the Day
Never wait for being thirsty as it is not the best indicator for you to know that you need water. Thirst can indicate that your body is already dehydrated. So, keep sipping a little amount of water and other fluids throughout the day, according to the American Heart Association.
Drinking at least 6-8 glasses of water throughout the day is considered best for staying hydrated. However, depending on your age and physical activity you may require more water. People living in hot and very sunny climates may lose a considerable amount of water through sweating, hence drinking water throughout the day may significantly help in maintaining optimal health.
2- Don't Confuse Thirst with Hunger
It is common to confuse thirst with hunger and most people start on snacking when their body just needs water. To prevent this, try to only eat meals at a regular time every day and drink water whenever you feel hungry in between. It will not only help in managing your weight by reducing calorie intake but also increase your hydration for better health. Paying attention to how hunger and thirst feels will gradually help you understand when you are thirsty and help you stay hydrated.
3- Include Fruits and Vegetables in your Diet
In addition to drinking water, fruits and vegetables that contain a lot of water in them can also help in keeping you hydrated. Many fruits such as watermelons, peaches, oranges, and grapes contain mostly water along with essential vitamins and minerals. Including these fruits in your daily diet will not only increase your food's nutritional value but also aid in hydration. Vegetables such as lettuce, cauliflower, celery, and cabbage have an impressive amount of water, as well. So if you do not enjoy drinking too much water throughout the day, you may try and include more fruits and vegetables to improve your hydration.
4- Before, During and After a Workout, Make Sure You're Staying Hydrated
Workout, exercise, and physical activity are great for your overall health, but the loss of excessive water caused by sweating may leave you dehydrated if you do not consume enough fluids. Sweating is extremely important to maintain your body temperature during a workout. Therefore, to facilitate this process you must drink enough water before, during, and after your exercise. So don't forget to drink water 2-3 hours before you start your workout. Drink fluids every 10-20 minutes during exercise to keep an optimum hydration level. Then also drink water half an hour after you complete your workout or physical activity.
If you are taking sports drinks for hydration, as well as replacing electrolytes lost along with sweat, consider balancing its sugar content by drinking enough water along with it.
5- Carry a Reusable Water Bottle
To prevent dehydration, it is best to carry a bottle of water along with you, preferably a reusable one. Since bottled water may cost you more, invest in a sturdy and compact water bottle that you can refill with tap water when needed. It will help you to quench your thirst when you feel the need, importantly when you go out for exercise or any physical activity. If you do not like the taste of water, you may add a little lemon juice to enhance its taste.
6- Drink Water Before Meals
Drink a full glass of water before every meal because it not only improves hydration but also prevents overeating. When you drink water half an hour before a meal, your body is able to identify how hungry you are, thereby helping you to eat in the right amounts. Dehydration may also reduce your energy levels, therefore, drinking water before your meals will fuel your body and help with easy digestion. Include food that promotes hydration such as skim milk, soups, and broths to reduce dehydration and fulfill your thirst and hunger at the same time.
7- Drink More in Hot Weather
When it is hot, humid, or very sunny weather, you must consider drinking more water. Such weather conditions may cause excessive sweating to lower your body temperature, in which you might experience loss of fluids in your body. To make up for the lost water, you must keep drinking small amounts of water throughout the day, even before you start feeling thirsty. It will prevent dehydration, as well as keep your body cool.
The above tips may help you enjoy a healthy body, as water aids in increasing the functionality of the organs and keep them in good form. If you notice a dry mouth, extreme thirst, little or no urine, and dark-colored urine, know that your body is dehydrated and it is high time to restore your body's water content. Headache, dizziness, confusion, sleeplessness are also some of the symptoms which show that your body needs hydration.
Look out for these symptoms and follow the above tips at all times, especially if you are at risk of dehydration. Make sure to keep hydrated by actively drinking more water and enjoy a healthy and happy body. If you forget to drink water often, set an alarm at regular intervals, which will remind you to drink water. Or you can even purchase a large reusable jug, that would be able to contain your full days worth of water, so you can know exactly how much water you need to finish before the day is done. Whatever works best for you to remember to drink your water and stay hydrated!