Happy World Water Day! We want to celebrate with you by talking about the importance of water to our bodies. Our body is made up of 45%-70% water. Without adequate hydration, we can feel sluggish, experience muscle cramps, have dry skin, headaches, nausea, and dry mouth, eyes and nose. Without any hydration we can only survive about 3 days. (Without food we can live up to 3 weeks!)
Hydration is important for:
Maintaining the body’s fluid balance for
Digestion
Absorption
Circulation
Creation of Saliva
Transportation of Nutrients
Maintenance of body temperature
Calorie Control
Drinking a cold glass of water before meals helps curb appetite
Drinking water over other high calorie beverages reduces calorie intake
Energizes Muscles
Helps balance electrolytes
Keeps skin looking healthy
Decreases dry skin and wrinkles
Helps kidneys filter waste
Maintains normal bowel function
Fluids are lost daily through urine and stool, skin evaporation and breathing. We must replenish the fluids lost in order to maintain proper function. Sweat with exercise, extreme heat, or higher altitudes can increase our fluid intake requirements. Thirst is the first sign your body is beginning to become dehydrated.
Tips for increasing your water intake:
Begin every morning with a glass of water
Keep a large water bottle with you at your desk
Bring water with you when you run errands or are out and aobut
Have a glass of water with every meal
Flavor your water with fruit or vegetables (lemon, lime, orange, cucumber, etc)
Try seltzer water if you crave carbonation
With Exercise
2hrs prior to exercise consume 1 pint (2 cups)
During exercise: 6-8oz. For every 20 min.
Post exercise: for each pound lost during exercise, replace with 1 pint of water
To assess this, weigh yourself prior to your workout, and then again after. If you’ve had any weight loss in this time frame, it is water weight and should be replaced.