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Nov 13, 2023
Lifestyle Tips
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When you think about hydration, you might think about the standard “drink eight glasses of water a day” advice that’s commonly given. While this isn’t a bad start, there’s a bit more nuance to staying hydrated. Ensuring that your body has plenty of water is essential for your health and well-being.
Nature Made is committed to health and wellness. This encompasses many areas of your everyday lifestyle, including hydration and its key role in your immune health and overall wellness. That’s why we’re digging into the science behind staying hydrated and tips for how you can rehydrate fast.†
It’s hard to imagine, but your body is made up of around 75% water. This waxes and wanes, of course, with factors like bowel and urinary habits and sweating. Your fluid and electrolyte status can be influenced by situations where you are not feeling your best, and how much water you’re getting through foods and beverages. [1]
Why is hydration important? Well, having enough fluid in your body is important for the following things: [2] [3]
When you’re dehydrated, this means that your loss of water has exceeded your water replacement. In other words, as your water stores are being used up for everyday functions of your health, they’re not being replenished adequately.
Learn More: Food and Mood
Dehydration may result from not restoring your fluids as they’re used up. [4] A common scenario is when someone is spending a lot of time outside being active in the heat — or if you frequent the sauna. This generally leads to a high rate of sweating and fluid loss through the skin.
Symptoms of dehydration in a healthy individual can vary depending on the cause, but some signs to look for include: [4]
If you’re experiencing any of the above symptoms, drink some water and consider reaching out to your healthcare physician to discuss your hydration plan.
When you need to fill your body’s water stores quickly, where should you turn?
For normal hydration needs, there are everyday tips to consider.
Want the cheapest and most easily accessible way to rehydrate your body? Look no further than regular water.
Water from your tap, fridge filter, or grocery store contains no calories or sugar. It’s the best option for general rehydration purposes throughout the day. If you need to mix it up a little bit, try adding fresh lemon or lime wedges for a subtle flavor.
How much water should you drink a day? General guidelines are around 15 cups for men and 11 cups for women.
When your body loses fluid, it can lead to an imbalance in electrolytes. Electrolytes are minerals that are naturally present in your body fluid. They help support your immune system through hydration. Some of the main electrolytes include Magnesium, Calcium, Sodium, Potassium, and Chloride. It’s important for your daily diet to get enough of these electrolytes. Balanced electrolytes are also important for immune function. † [5]
All that to say, some situations may benefit from the addition of electrolytes to your water. This is a simple and convenient way to help restore some that are lost during exercise, sweating as well as to support healthy immune function.
For more ideas, see our post on how to get electrolytes.
Learn More: Top 3 Benefits of Electrolytes & Why They're Important
Beverages aren’t the only places to get water. You can also incorporate a variety of foods in your diet that contribute to your total fluid intake. The best options are certain fruits and vegetables. [6]
Some of the fruits and veggies with a higher water content include:
Soups and smoothies are also great answers to how to get hydrated fast. For instance, blend together a variety of frozen fruits and greens with water or soy milk for a tasty and refreshing smoothie.
Learn More: Energizing Easy Breakfast Smoothies
Staying hydrated is a matter of checking in with yourself and practicing habits that can keep thirst at bay. Keep these tips in mind as you go about your day:
Before you get too far into your routine in the morning, take a moment to drink a glass of water. After all, your body hasn’t had anything to eat or drink all night. This is a great opportunity to kickstart your day’s hydration.
Have you ever noticed how you’re the thirstiest on the days you forget your water bottle? Prevent thirst by keeping a water bottle with you as part of your daily routine. Purchase a reusable one that you like and is easy to carry with you.
The best way to evaluate how well-hydrated you are is to notice the color of your urine. The darker it is, the less hydrated you are. The ideal color for urine that indicates adequate hydration is a pale yellow (clear can indicate over-hydration).
If you’re an app person, consider downloading a tool to help you monitor your fluids. For instance, maybe you have a goal to drink a certain amount of water before noon and this can help you stay on schedule.
Hydration is essential for life. Maintaining your body’s fluid needs is a key component of supporting immune function and overall health. The best way to do this is with plain water, but you might consider adding fruit slices or electrolytes for extra flavor and benefit.†
Try to keep a water bottle with you to sip throughout the day. You can also get some water (and an array of nutrients) by eating a variety of fruits and vegetables. The best way to avoid dehydration is to prevent it in the first place. Consider these tips and tools for keeping hydration front of mind.
† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
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