Hydration: What should you drink?

lemon, water, refreshment

Hydration:
What should you drink?

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Water keeps the body running optimally.

Water helps transport nutrients, digestion, shock absorption for joints and organs, regulate body temperature, flush out toxins, keeps things lubricated and much more! We hear over and over hydration is so important… Drink more water… But what if just drinking water is not doing what we are taught. What if we need more?
More of what your ask?

Great question lets dig in.

First off water is essential be cause we are made up of about 60% of water. Just that fact tells us we need a lot of it. Key organs utilize water at high amounts such as gastrointestinal tract and kidneys. Gastrointestinal tract absorbs 11-12 Liters per day and kidneys need water to filter waste from the blood according to the Water, Hydration and Health.

You have probably heard drink eight glasses a day. But that is a broad statement since we are all so different in size and activity level.

A good base point to start at is to take your body weight divide it by two and that’s how many oz you should aim for.

For example: If you weigh 160 lb 2= 80 oz

If your thinking that’s a lot. It is and there is a little adjustment period to convince your body this is the new normal because it had gotten used to being dehydrated as normal.

Of course if you sweat a lot, at a high elevation, in a dry climate or breath out of your mouth you may need more. The average amount of water that adults in the us drank was approximately 5 cups. If those individuals are also consuming diuretic drinks they are going to struggle with hydration. Dehydration can affect a body in many ways; unclear thinking, mood change, over heating, constipation and kidney stones.

 

But what if you want to drink something flavored or don’t like water?

While regular water is best, you probably drink other liquids too. You need to be aware of  diarrhetic drinks, think caffeine and sugary drinks. Some caffein will be fine for most people (about 400milligrams) especially if its a regular part of your diet. Any diarrhetic it will make you go to the bathroom more and therefore you should have a bit more water. Diarrhetic drinks include: coffee, caffeinated tea and some herbal tea , energy drinks, many sport drinks(usually high in sugar and sodium), alcohol, soda, and juice (think about what happen to a child when you give them juice). I would suggest limiting these drinks especially if they make you anxious or jittery.

    Pay attention to how often you go to the bathroom, and what color your urine is. Note when there is a pattern when you drink a certain drink or amount of liquid.

    We don’t just need water, we need salt and trace minerals. These contain minerals and cofactors for many processes in the body. Hydration is an important part of helping the body function and heal. This is especially true when we sweat and or are really stressed. Your body needs electrolytes and minerals and they are are key to hydration. Electrolytes have many roles in the body. they can be absorbed from water and food . You can simply add a a pinch of salt to your water bottle (you should not taste it), use a product such as trace minerals or Nuun. I like using salt or trace minerals best and they are affordable. But many find it helpful to use a product like Nuun or Halo when tying to drink more water.

Below your will find some resources for water and my references.

New Mexico Whitewater Canyon

 

References

&na;. (2007). Exercise and Fluid Replacement. Medicine & Science in Sports & Exercise, 39(2), 377-390. doi:10.1249/mss.0b013e31802ca597

(n.d.). Retrieved October 21, 2020, from https://www.usgs.gov/special-topic/water-science-school/science/water-you-water-and-human-body?qt-science_center_objects=0

Arnaud, M. J. (2003). Mild dehydration: A risk factor of constipation? European Journal of Clinical Nutrition, 57(S2). doi:10.1038/sj.ejcn.1601907

Bae, S. H., Son, J. S., & Lee, R. (2009). Effect of fluid intake on the outcome of constipation in children: PEG 4000 versus lactulose. Pediatrics International, 52(4), 594-597. doi:10.1111/j.1442-200x.2009.03017.x

Bottled in Glass Since 1871. (n.d.). Retrieved October 21, 2020, from https://www.mountainvalleyspring.com/

Consumer Confidence Reports (CCR). (n.d.). Retrieved October 21, 2020, from https://ofmpub.epa.gov/apex/safewater/f?p=136%3A102%3A%3A%3A%3A%3A%3A

Drinking Water Filtration Systems. (n.d.). Retrieved October 21, 2020, from https://www.multipure.com/drinking-water-systems.html

Drinking Water. (n.d.). Retrieved October 21, 2020, from https://www.cdc.gov/healthywater/drinking/public/drinking-water-faq.html

El-Sharkawy, A. M., Sahota, O., & Lobo, D. N. (2015). Acute and chronic effects of hydration status on health. Nutrition Reviews, 73(Suppl 2), 97-109. doi:10.1093/nutrit/nuv038

Group, E. (n.d.). EWG’s Tap Water Database: What’s in Your Drinking Water? Retrieved October 21, 2020, from https://www.ewg.org/tapwater/

Preventing Chronic Disease. (n.d.). Retrieved October 21, 2020, from https://www.cdc.gov/pcd/issues/2013/12_0248.htm

Preventing Chronic Disease. (n.d.). Retrieved October 21, 2020, from https://www.cdc.gov/pcd/issues/2013/12_0248.htm

Reducing the Risk for Colon Cancer With Healthy Food Choices and Physical Activity. (2015). Gastroenterology Nursing, 38(4), 311-312. doi:10.1097/sga.0000000000000151

Riebl, S. K., & Davy, B. M. (2013). The Hydration Equation. ACSMʼs Health & Fitness Journal, 17(6), 21-28. doi:10.1249/fit.0b013e3182a9570f

Robson, K. M., Kiely, D. K., & Lembo, T. (2000). Development of constipation in nursing home residents. Diseases of the Colon & Rectum, 43(7), 940-943. doi:10.1007/bf02237354

Staff, F. (2020, June 16). Hydration: Why It’s So Important. Retrieved October 21, 2020, from https://familydoctor.org/hydration-why-its-so-important/

The Ultimate Guide to Berkey Water Filters. (n.d.). Retrieved October 21, 2020, from https://www.berkeyfilters.com/pages/berkey-answers

Water & Nutrition. (2016, October 05). Retrieved October 21, 2020, from https://www.cdc.gov/healthywater/drinking/nutrition/index.html

Wu, W., Tong, Y., Zhao, Q., Yu, G., Wei, X., & Lu, Q. (2015). Coffee consumption and bladder cancer: A meta-analysis of observational studies. Scientific Reports, 5(1). doi:10.1038/srep09051

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