It’s 3:00 PM in the afternoon and I look down at my water bottle. The day is almost done and I’ve only drank half the my minimal of what is needed to be hydrated. Unfortunately, coffee doesn’t count. Why on earth would I add hydration count to my endless daily check-list? From brain function, gut function, adrenal function- hydration is the everything in biological function.
How much water should you drink? National Academy of Science Engineering Medicine gives guidelines on the minimal fluids you should take daily. According to the site, I need to take in around twelve eight ounces per day, water as a safety blanket it is!! 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? There are drinks you need to limit or completely avoid. Sugary drinks such as juices and sodas needs to be limited. This goes for caffeine and alcohol too. It is thought that caffeine intake can cause dehydration, a quick run through studies on coffee. Mild coffee drinking is fine and not known to impact hydration ability. Sugar and too much sodium are the top dehydrators you can drink.
What Should You Drink?
- Green Tea
- Herbal Teas
- Non synthetic dye or natural drink
- Water with fruit and vegetables
Your food life is two fold on hydration. Drinking is the primary way to obtain and maintain hydration. However, eating certain whole foods (not cooked or lightly cooked) contains significant portions of water in them.
What Can You Eat to Boost Hydration?
All of these contain at least 90% of water and tons of nutrition. Food relationship multitasking at its best.
Broccoli and squash contain more water when cooked.
Sports drinks are known to help with hydration and keeping hydration in short periods. They should only be consumed when significant water loss is involved or recommended by doctor. 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 all the time.
Foods Rich in 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 in your food relationship. I am going to grab more of my lemon & lime water. Gotta catch up!
Namaste and be fluid