Staying hydrated has various benefits on overall health and wellbeing. Want to know more of benefits of hydration? Then read this.
Staying hydrated is an essential yet often overlooked part of staying healthy. The older you get, the more important it becomes for you to stay hydrated. Adults over the age of 60 are at increased risk of dehydration for a variety of reasons, including naturally decreasing thirst levels and changes in body composition. Older people are also more likely to take diuretics and other medications that cause fluid loss.
Electrolytes are important if you’ve done strenuous exercise or experienced symptoms of dehydration such as headaches or lightheadedness. Water is good, but you need electrolytes when you’re dehydrated.
Tips to stay hydrated
Doctors agree that the best defense against dehydration is prevention. Follow these tips mentioned below to stay hydrated and healthy. Especially when temperatures and activity levels rise.
Don’t wait until you’re thirsty
If you feel thirsty, you are already slightly dehydrated. In order to stay hydrated drink water regularly throughout the day and, especially if you are active, drink more during hot weather.
Don’t always go with plain water
If plain water tastes boring to you, you can add flavor with fresh fruits or a splash of fruit juice. You can also consume clear broths, ice pops or sports drinks (especially if you’re doing intense exercise). Just make sure to limit caffeine and alcohol.
Eat watery fruits and vegetables
Certain fruits and vegetables contain plenty of water in addition to healthful nutrients. Watermelon, strawberries, cantaloupe, peaches and pineapples are fruits with high-water content. Water-rich vegetables include cucumbers, leafy greens, radishes, celery, zucchini and tomatoes.
Don’t go out in heat
On very hot days, stay indoors in an air-conditioned environment. If you don’t have air conditioning at home, try a shopping center, movie theatre or public library. Avoid sun exposure, especially between 10 am and 2 pm, when the rays are strongest. Plan outdoor activities in the early morning or evening.
Have water before meals
It is important to hydrate in the morning, noon and night. Aim to drink about two glasses of water first thing in the morning, then a glass of water before meals and snacks. It may also help you eat less.
Use your smartphone
Make your water bottle the new companion of your smartphone. Keep your BPA-free water bottle close at hand like you would keep your cell phone at hand. Keep your phone working with top rated and popular drink tracking apps like Water Reminder, Water Tracker Waterllama and Water Drink Reminder. It also encourages you to swallow during the day. If you don’t want to download the app, set a timer on your phone every hour to remind you to pause for a few drinks.
Benefits you gain when you stay hydrated
If you’re struggling to consume eight 8-ounce glasses of water a day, the amount recommended by many health experts, here are a few good reasons to drink more.
Improved brain performance
Even a 2% water loss can affect your memory, mood, concentration and reaction time. Adding just a few glasses of water to your daily intake can have a positive impact on your cognition, stabilize your emotions, and even fight anxiety.
To properly digest food, your body needs water. If you don’t get enough, you may experience irregular bowel movements, bloating, gas, heartburn, and other ailments that can affect your quality of life. Helps keep you on the right track. Helps break down soluble fiber from your diet to keep the digestive process on track. Bottled water is especially beneficial – look for products fortified with sodium and magnesium.
Dehydration can slow blood flow and affect the flow of oxygen to the brain. Being dehydrated can also cause your heart to work harder to pump oxygen around your body. All the energy expended can cause fatigue, sluggishness and poor concentration. Just drink more H2O to prevent dehydration and give you more energy to get through the day.
Because water induces satiety, it can help you feel full between meals instead of heading to the snack cupboard. It also helps boost your metabolism. A study in overweight women found that drinking a glass of water before each meal significantly reduced weight, body mass index, and body composition. Another 2016 study found that adults who increased their water intake by just 1% burned fewer calories. They also reduced their overall intake of sugar, cholesterol, sodium, and saturated fat.
Good for heart
Your blood is mostly made up of H2O. If you don’t drink enough of a glass of water, your water will become too concentrated and can imbalance important minerals (electrolytes). These minerals, such as potassium and sodium, are key to proper heart function.
How much water do you need?
If you want to prevent dehydration, it’s as simple as adding water and water-rich foods to your diet. Eight drinks a day is an easy rule to remember and a good general goal. You can also use the weight formula.
Drink 1/3 of your body weight in liquids. For example, if you weigh 150 pounds, try drinking 50 ounces of water every day.
Everyone’s water needs are different and depend on factors such as medical history, health conditions, and medications you’re taking. Talk to your doctor to create a personalized drinking plan that meets your unique needs.