This morning I checked out the 4th forecast and out came a deep groan. Today hit over 100 ° F by eleven am; the festivities in a couple of days are predicted to be the worst. The solar energy, vitamin D boost, sweat cleanse, and family time are the positives I am desperately going to hold on too. Cling on too. We will be armed with tons of sunblock, light clothing, and hydration for the negatives. The state of dehydration affects your entire body and mind. We must be prepared. However, hydration is more than just the intake of fluids. It’s how much, what you take, and what you eat.
How much water should you drink? National Academy of Science Engineering Medicine gives guidelines on how much fluids you should take in at the very least. According to the site, I just carry around a bottle all day because I need to take in around twelve eight ounces per day. Food can count! Some conditions require more fluid intake such as activity and heat, Center for Disease, Control, and Prevention outlines other reasons. Know and watch your fluid intake.
What about what you drink? Plain water for the most part is best but doesn’t have to be the only means of fluids. There are some you need to limit or completely avoid. Sugary drinks such as juices and sodas needs to be limited in down, cool periods all the time. In hot temperatures or activity, it needs to be avoided. This goes for caffeine and alcohol too. A non- synthetic dye water flavor may help you achieve your hydration goal. I love herbal teas and I have been drinking lot on ice lately. Infused water is an excellent way to make fluids enjoyable and reach those next goals in what to eat for hydration.
What can I eat to hydrate? Your food life is two fold on hydration. You can eat foods loaded with water. You need to eat consistently to help your body absorb, hold, and use water better.
These foods have a considerable amount of water in them
Sports drinks are known to help with hydration and keeping hydration in short periods. The main reason are electrolytes. In a simplistic term, electrolytes are salts in the form of minerals that help with hydration and cleanse your bodily systems. The electrolytes you need are sodium, potassium, bicarbonate, chloride, calcium, phosphates. You can eat these easily.
Foods rich in most or all needed electrolytes
- White beans
- Dairy- yogurt/ kefir particularly
- Fish- especially salmon
- Dark chocolate
- Whole grains
- Nuts- especially almonds and walnuts
- Dark greens- notably kale, broccoli, edamame, bok choy, spinach, chard
- Baked goods with baking soda
- Fruids: Bananas, water melons,
- Sweet potato
- Coconut water
- Egg plant
Each of these foods offer it’s unique contribution. A rotation/combination of each offers the best impact. Drink and eat to keep your body and mind at it’s best, certainly in the scorching sun.
Namaste and be fluid