Tips to Stay Hydrated

As Spring and Summer approach and the weather begins to warm up, it is important to stay hydrated. The human body is made up of roughly 60% water, and it can be lost quickly through sweating due to exercise or high temperatures. When we lose water, we can quickly become dehydrated, and this can cause either mild symptoms such as headache, fatigue, and constipation, or more life-threatening conditions including heat stroke, urinary tract infections, or kidney failure. Staying hydrated is key for good health as it can help with digestion, maintain joint and kidney health, increase energy levels, support adequate brain function, and keep your skin glowing.

As we age, the percentage of water in the body tends to decrease below 60% due to a natural decrease in muscle mass. Due to this, staying hydrated becomes more important; however, it can often be challenging to stay hydrated as age increases. Some reasons for this are the natural weakening in thirst response and a decrease in appetite, along with a potential fear of nocturia, or frequently using the restroom in the middle of the night. Some people may also be taking certain medications that increase the risk for dehydration, such as a diuretic (water pill), laxatives, and many chemotherapy medications. 

Ways to eat your water

Did you know that you can hydrate by not only drinking water, but also by eating certain foods? If you have trouble drinking enough fluids, try choosing these foods with high water content to help you stay hydrated.

• Cucumbers

• Watermelon

• Berries

• Melons

• Peaches

• Oranges

• Pineapple

• Apples

• Iceberg lettuce

• Tomatoes

• Celery

• Bell peppers

• Skim milk

• Broth

• Plain yogurt

Ways to add to your water

Fluids that have a dehydrating effect include coffee and tea, and other beverages like soda, lemonade, fruit juices and sweet tea contain quite a bit of sugar, so it is best to stick with water as much as you can for adequate hydration. To keep your water cold, use an insulated water bottle. To keep drinking water more enjoyable, change up the flavor from time to time. Some of my personal favorite ways to consume water include adding:

• Lemon or lime juice

• Cucumbers

• Strawberries

• Sugar-free flavored drink packages

• Electrolytes

Understanding electrolytes

Speaking of electrolytes, are they safe to drink on a daily basis? The answer to this depends on a couple of factors. If you are prone to dehydration, exercise often, or sweat a lot after exercising, you may need to replenish your electrolytes. Electrolytes include sodium, potassium, and magnesium, and serve many functions including maintaining the balance between fluids inside and outside your cells and regulating nerve and muscle function. Electrolytes are found in common sports drinks like Gatorade or Pedialyte. These can be consumed for hydration, especially after sweating from exercise, or if dealing with an illness, specifically vomiting or diarrhea that can lead to dehydration; however, keep in mind that too many electrolytes in the body can cause an imbalance and lead to unwanted symptoms such as irregular heartbeat, muscle cramps, nausea, or diarrhea. With that being said, it is not recommended to drink electrolytes on a daily basis or as your sole source of hydration if it is not necessary to.

Ways to make it a habit

Drinking water is not a habit for everyone, so if it is not currently a habit for you, simply begin making it a part of your routine by making set points in your day to drink water. When you wake up, make it a goal to drink one glass, along with after each meal, with a snack, or before and after a physical activity. The easiest way to avoid dehydration is to keep water with you at all times. Whether you are running errands, relaxing on the couch, or going to sleep, it is best to keep water at your fingertips. Happy sipping, and happy spring!