MEET WATER:
When it comes to hydration, my clients almost always need more. You might be surprised how much of a difference adding an extra couple of cups of water a day can make to helping with constipation, sluggish digestion, skin health, energy, and cognitive performance. It also helps with hormone regulation, joint lubrication, and stabilizing blood pressure. But the hotter it gets, the more important staying hydrated becomes because water also helps regulate our internal body temperature, keeps our oxygen flowing, and is essential to basic survival.
Even though all humans are made up of about 60% water, there’s no one-size-fits all for water intake. How much water you need depends on where you live, your diet, the season, the environment you spend time in (AC mostly? Or out in the blazing sun?), your health, your activity levels, and whether you are pregnant or breastfeeding.
On average, The U.S. National Academies of Sciences, Engineering, and Medicine has determined that the adequate daily fluid intake is:
About 15.5 cups (3.7 liters) of fluids a day for males
About 11.5 cups (2.7 liters) of fluids a day for females
The American College of Obstetrics and Gynecology recommends pregnant people drink up to 12 cups (96 ounces) of water a day to help with placental and amniotic fluid development as well as helping eliminate toxins circulating in the body.
Infants and Children are even more nuanced, but, there are some general recommendations based on age:
<1 year old: Unless noted by a doctor, an infant under one is usually getting enough water through breastmilk or formula, so no extra water is required
>1 year old: On average, children over 1 year old should be drinking one 8oz. cup of water equal to their age (i.e. 1 yo= one 8 oz. cup, 2 yo= two 8 oz. cups, 3yo=three 8 oz. cups, etc.)
That might sound like a lot to keep up with, but the good news is, we can get about 20% of our daily water needs through foods like fish, meat, eggs, fruits and vegetables. Watermelon, spinach, cucumbers, cantaloup and strawberries are especially hydrating since they are so high in water content. Even choosing fresh bread over a dry cracker adds a little water to your meal. Beverages like milk, juice, tea, and even coffee can count towards your water intake but be mindful that sugars or added sweeteners might counteract the health benefits (depending on the drink and your health status).
The best way to tell if you’re properly hydrating is to take note of how you feel AND check the color of your urine:
Clear to pale yellow = hydrated
Apple juice color to dark yellow= dehydrated
If you're new to this concept, we've created a tongue-in-cheek Unofficial Pantone Color Guide below for you to follow.
Some people may also want to know, is possible to have too much water? The short answer is yes, but it’s rare.
It’s possible to experience “water intoxication” if you have certain health conditions or are on medications that create water-retention issues. Thyroid disease, kidney, liver, or heart problems or taking medications that make you retain water, such as nonsteroidal anti-inflammatory drugs (NSAIDs), opiate pain medications, and some antidepressants could put you at risk for "overdosing" on water and should be discussed with your doctor.
Now that you've met water…
MEET ELECTROLYTES:
These are electrically charges minerals (with positive and negative ions, like a battery) that ignite the metabolic functions in the body!
As water escorts electrolytes around the metaphorical room (i.e. your body) they become the ultimate power couple. Together they help your brain send messages throughout the nervous system, they help your muscles relax and contract (including your heart), they help regulate blood pressure and blood sugar, and maintain healthy pH levels.
These “spark plug” minerals come in many shapes and forms:
Potassium
Chloride
Calcium
Magnesium
Phosphate
Bicarbonate
Each one plays a slightly different role, so maintaining a balance is key.
Potassium, for instance, regulates fluid INSIDE the cells, while sodium regulates fluid OUTSIDE the cells. One without the other can cause problems with blood pressure and maintaining cellular homestasis. Note for pregnant people: since potassium helps regulate blood pressure, this is especially important to be aware of if you are at risk for preeclampsia.
Magnesium and calcium work together to regulate your muscles. Calcium contracts your muscles while magnesium relaxes them. If there is an imbalance, you could experience muscle cramps or spasms.
Because electrolytes need water to be transported and utilized in the body, excessive sweating or other losses of fluids (i.e. fever, vomiting, diarrhea, or bleeding) could result in a quick loss of electrolytes. Other medical issues like kidney disease and eating disorders can cause electrolyte imbalances over time. If you’re experiencing an electrolyte imbalance, you could have symptoms like:
Fatigue
Irregular heartbeats
Numbness or tingling
Confusion
Muscles weakness or cramping
Headaches
Convulsions
For the most part, though, you can maintain a healthy electrolyte balance from a daily, varied diet of fruits, vegetables, nuts, seeds, and dairy products. But people in hot environments, endurance athletes, pregnant and lactating people, and elderly people may require more frequent replenishment of electrolytes.
Working with a health professional or a nutrition consultant (such as myself) can help you determine your water ideal water-intake and how to find the right balance of electrolytes for your individual body. Contact us here or on the website to schedule a free introductory session today.
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