Hydrated and healthy
It’s getting warmer in the High Country. This means we need to be drinking more water to stay hydrated and healthy. Since our bodies are made up of 60% water, it is essential that we get the water intake that we need. Hydration can look different from person to person, so it’s important that you understand what hydration looks like for you and your body year-round. (1)
What Does it Mean to be Hydrated?
Hydration is the nourishment of one’s body with fluids. (2) Hydration can look different for different lifestyles. Being adequately hydrated allows the body to carry out basic functions. Some of these functions include; carrying nutrients throughout the body, digesting food, removing waste products, controlling body temperature, heart rate and blood pressure, protecting joints, and forming saliva. Being hydrated also allows fluids in the body to act as a shock absorber for the brain, spinal cord, and fetus. (2)
How Much Water do I Need to be Hydrated? Can I Drink Anything Other Than Water?
On average, a woman should consume around 92 ounces and a man should consume around 124 ounces of total fluids a day. (4) This consumption includes food and beverage fluid intake. Around 20% of our daily fluid intake comes from the food that we consume, and 80% from water and other beverages. (4) Water, tea, skim milk, and a variety of fruits and vegetables such as watermelon, cucumber, strawberries, and celery can help an individual stay hydrated. While juices and other sweetened drinks can lead to hydration, the sugar within these drinks can lead to other health problems. (4) Therefore, it is recommended to only drink sugary beverages in moderation. Depending on an individual’s exercise habits, environment, and overall health, more fluids may be recommended. A registered dietitian nutritionist or primary care provider can help to estimate individual fluid needs.
How can I increase my water intake?
There are many ways to increase your water intake. One way is to get a refillable water bottle; not only are they resourceful for tracking water intake, but they are an eco-friendly and fun option for one to express themselves. Pick fruits and vegetables that are high in fluids, opt for water or sparkling water with each meal rather than a soda, and watch for signs from your body on when to hydrate. (4)
- Reward yourself for when you accomplish your daily water goal.
- Strive to have a glass of water or milk with each meal.
- Start and end your day with a glass of water.
- Add a flavor enhancer such as fresh lemon or other fruits to your water.
If you have questions or concerns about your fluid and water intake, contact your primary care provider or a registered dietitian nutritionist.
