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Speaking of our wellbeing we often forget about importance of hydration. When you feel debilitating or lack of energy, maybe you just have to hydrate your body properly. Here we will dive a bit more into this topic, with important facts, researches and practical advice that are simple and easily doable to everyone.
What Is and Why Is Important
Water is essential for our health, such as food we eat and air we breath. Our bodies are using water all day long to function normally and all processes like digestion, making energy from food, sweat – require water. Even while sleeping, our brain and body are using water to restore and detoxify. We should have all that in mind and provide enough water to our body throughout the day.
How Much Water Do You Need?
There is no exact quantity of fluid we need that is adequate to everyone. Even though we know about general guidelines of 8 glasses daily but, we are all different and our individual needs depend on many factors. For example, our phisycal activity, age, sex, how much you sweat, what you eat, temperature, and climate, should be considered.
The only one who knows exactly is probably you. Once you figure out how good it feels when you are hydrated, you will know if you need more fluid. It is that simple!
You should recognize the first signs of dehydration and act accordingly, i.e. start drinking fluid. Most common mild signs are thirst and dry mouth which can progress to headaches, muscle cramps and darker or decreased urine. Further more, these signs can be more serious such as inability to sweat, dizziness and confusion.
Tips to Properly Hydrate Your Body
As everything else in our daily life it is easier and more efficient if we build a routine and practice it naturally. There is no difference when it comes to hydration, so let’s explore some practical strategies to guide you through this aspect of wellbeing.
1. Drink Water Throughout The Day
Keep your body used to be hydrated and drink water throughout the day in sips (instead of excessive amounts in one go) to provide a consistent intake.
Tweak this with a preferred water bottle always within reach and you’ll find yourself sipping more often without even thinking about it!
If you want to track your consistency, set a reminder, not only to meet a daily quantity but to develop a routine.
2. Consider Your Individual Needs
Adjust your hydration according to your unique needs, remember, you know your body better than anyone else. Consider your physical activity level, age, dietary choices or specific health condition. Listen to the wisdom of your body’s signals, especially thirst. Nowadays, we teach ourselves to ignore our thirst because we want to be more productive and not stop. You should never really be thirsty, otherwise it is a signal that you are too far gone to dehydration. Above that, we lose our thirst mechanism as we get older and having mindful hydration strategy becomes more important.
3. Monitor Your Urine Color
The color of urine serves as an effective indicator of hydration status. Pale and clear appearance suggests well-hydrated status while darker shades may signal insufficient fluid intake.
Hydrating Foods
While drinking water is crucial to stay hydrated, the food we eat has an enormous effect on our water levels. Choosing water rich food is a good way not only to elevate water intake but keep you nourished. Eating more vegetables for example is a way to incorporate minerals, essential nutrients and water from nature.
Many hydrating foods, such as water-rich fruits and vegetables, also provide dietary fiber. This fiber not only aids digestion but promotes a sense of fullness, making it a win-win for hydration and satiety.
Practical Tips to Hydrate Through Foods
– Imagine cucumbers into salads or as a snack, leafy greens like lettuce, spinach and kale, or juicy refreshing fruits. Another way to eat more vegetables is making green smoothies from fresh vegetables or of a good quality powder form – it is life changing!
– Elevate your hydration experience with infused water. Add slices of fruits like lemon, berries, or cucumber to your water without added sugars. It’s a refreshing way to stay hydrated on a hot day; or during colder seasons provide warmth and comfort with soups and stews rich in broth and vegetables.
There are so many options to enjoy whole food instead of reaching for processed food that makes us dehydrated.
Electrolytes and Hydration
Another important fact is that plain water isn’t enough, we also need to replenish electrolytes we lost through body functions and sweat. These are minerals basically (sodium, calcium, potassium, magnesium) that help regulate fluid distribution in and out of cells. That way fluids in our body are balanced, what ensures cells to receive essential nutrients and oxygen and function optimally. Electrolytes facilitate the transmission of electrical signals between nerve cells what is important for neurological function and particularly important are sodium and potassium for regulating blood pressure.
Options for Replenishing Electrolytes
While many drinks on the market can be effective for replenishing electrolytes after intense physical activity, they often contain added sugars, fillers, or artificial ingredients.
It is super important to mindfully replenish electrolytes and choose the best possible option like LMNT , RE-LYTE and PIQUE ELECTROLYTE.
I always have on some of THESE PACKS on hand. They are convenient, clean minerals, and nothing else. Moreover, there is plenty of choice to satisfy everyone’s taste!
In the meantime, do your body a favor and simply add pinch of real salt in a glass of water with a squeeze of lemon for example. Opt for natural sources of electrolytes through diet rich in vegetables providing essential minerals in a form that aligns with the body’s natural processes.
Final Thoughts
Hydration is not a one-size-fits-all approach but a personalized journey guided by your body’s cues. Implementing small changes in your daily routine, such as keeping a water bottle handy or choosing hydrating snacks, can have a profound impact on your overall well-being.
By prioritizing proper hydration, you’re taking a proactive step and empower yourself to thrive in every aspect of your life!
Don’t forget to read our guide “Glow From Within” to find out how crucial hydration is for maintaining smooth skin.
Note: Always consult with your medical professional before making any health-related decisions or implementing significant changes to your diet.
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