Tips on Hydration
Water is essential for every function in our bodies, yet, so many of us live in a state of dehydration. We all have the intention to drink our recommended eight cups of water each day, but sometimes those intentions can fall short. Providing our body with fluids can result in many benefits – it regulates our temperature, hydrates the skin (including GI lining), cushions our organs and lubricates our joints. Drinking water can become a monotonous task, so we’ve come up with a few ways to add some appeal to your routine.
- Find a water bottle to keep at work. If you’re like me, you are less likely to remember to do something if it is not right in front of you. It sounds simple, but bringing a large bottle to keep at your desk is a great way to get the water you need each day - even when you get busy.
- Choose vegetables and fruits that are high in water content. Did you know that you can hydrate your body with food? An easy way to get a bit more liquid into your day is to fill up on high-water fruit. A few options could include melons, peaches, celery, and cucumbers.
- Add chia seeds to your food or water. Chia seeds have hydrophilic properties, meaning they are attracted to water and can absorb nine to 12 times their weight in water. You can add these seeds to your morning yogurt or even add them to your water if you don’t mind the texture.
- Carbonate! There comes a point where we all become disinterested in regular water. Try buying sparkling water or make your own at home. It has been shown that carbonated water can help relieve pain, bloating, constipation and nausea.
- Try new drink recipes. There are countless resources that provide new ideas and recipes for hydrating beverages. Try looking into drink recipes that can spark a new-found joy with fluids. Need some help to get started? We’ve provided a quick recipe below that provides the benefits of hydration and electrolytes.
Homemade Electrolyte Replacement Drink, courtesy of Lisa Smith, RDN, LD:
- 20 oz. water
- ½ cup of juice (coconut water, citrus juice, high potassium juices)
- 1/8 teaspoon salt
- 4 teaspoons sugar (optional based on preference and physical demand of the activity)
Combine all ingredients and mix to enjoy.
Impacts of dehydration
When we don’t keep our bodies hydrated, we can become lethargic, lightheaded, or even impact our cognitive performance and mental health. Did you know that some foods and beverages can actually cause us to become less hydrated? High-sugar drinks, excessive alcohol or coffee and high-salt foods can all contribute to a state of dehydration. If you’re experiencing symptoms of dehydration, take a look at what you have consumed that day & come up with ways to bring awareness around staying hydrated.
Share your ideas:
- What habits could you create around hydration that work within your routine?
- What is currently working well for you and what are the benefits that you notice within your own body?
May's Wellness Tip is brought to you by Be Well Jackson Hole, a collaboration between St. John’s Wellness Department and the Jackson Hole Chamber of Commerce. For information, questions or to make an appointment with a Registered Dietitian/Certified Wellness Coach, please contact Torrie Gold, St. John’s Wellness Assistant, at email@example.com or 307-739-7242.
Image courtesy of Visit Jackson Hole.