Tips For Staying Hydrated

pure waterIt’s very common to hear health advocates suggest that you should consume 6 to 8 glasses of water per day to stay adequately hydrated.  I’ve told this to many of our patients myself.  There is some debate as to how much water is enough, and I would agree that every individual’s specific need will vary from person to person.  That being said, I’d like to spend some time in this post discussing some important points to consider when consuming water.  You may be surprised that quality may be just as important as quantity when it comes to water.

1.  Listen to your body

In a perfect world, you would drink water when you’re thirsty.  Makes sense, right?  Your body will tell you when it needs you to replenish its water supply.  Once your body has lost between one and two percent of its total water, your thirst mechanism will kick in and you’ll know it’s time to rehydrate.  The problem is that many of you don’t listen to your bodies! Drinking when you are thirsty should keep you well hydrated for your day to day activities.  Remember that when it’s excessively hot outside or if you are engaging in vigorous exercise, you will need to actively replenish your water supply by drinking more than your normal amount of water.

2.  Don’t substitute colas or other “energy” drinks

When you are thirsty your body needs water.  Often you can be tempted by sodas or other drinks as a substitute.  The problem is that these drinks contain a lot of sugar and often high fructose corn syrup.  While you may experience a quick surge in energy from the influx of sugar, it will quickly be replaced by a crash, and an increase in pro-inflammatory hormones such as insulin.  If you need an alternative, a great suggestion is coconut water, which is a great source of electrolytes that are often lost when you sweat excessively.

3.  Bottled water is not a great alternative

We are inundated with bottled water in our society today.  It has become such a convenience and has been sold as such a healthy way to get our water, that we just assume that it is a great source for our daily water intake.  The truth is that in many cases, bottled water isn’t any purer than the tap water from your sink.  One study revealed 38 low level contaminants in bottled water.  In addition to the water itself, the bottles that the water is in are a cause for concern.  Not only are they a major pollutant, but many plastic bottles contain chemicals like BPA and phthalates which mimic hormones in your body.

4.  The best choices for pure water

Ideally, the best choice for pure water is that found in nature.  In the city where I live, we have several amazing spring-fed sources of pure water.  You can bring your own container and fill it for free.  Natural spring water contains lots of beneficial minerals that are great for your body.  If natural spring-fed water is hard to find, the next best alternative is to simply filter your tap water to remove the unwanted chemicals and to use a refillable, environmentally friendly, chemical-free container to carry your water.  Consider adding in lemon or mint for a refreshing twist if you want some flavor (check out a past post about the benefits of lemon juice for some inspiration). A good recommendation to rehydrate at the beginning of your day is to have few glasses of water within a half hour of waking up.  Then sip small amounts throughout the day to maintain adequate hydration.

Remember, water is perhaps the most important thing you can consume to eliminate toxins from your body.  Make sure you choose a healthy source for this important drink and listen to your body to stay well hydrated throughout your day.

Be well.

Mike

Michael Lenz RPh, is a partner in Fallon Wellness Pharmacy of Saratoga.  He has over 10 years experience in custom compounding.  Michael has received extensive training in Bio-identical Hormone Replacement Therapy (BHRT) and Adrenal Fatigue.  He is an advocate for healthy eating and proper nutritional supplementation, and speaks frequently on the subjects of hormone health, nutrition and wellness.  Michael is currently enrolled in the Institute For Functional Medicine’s Certified Functional Medicine Practitioner Program.  He lives in Saratoga Springs, NY with his wife and 4 children.

source: drmercola.com

We all know that we need water to survive. But exactly how much we need to THRIVE has been a hot topic of debate for some years now. Eight glasses a day? Seventy-five ounces? 3.0 liters for men and 2.2 for women?

When it comes to staying hydrated, maybe there isn’t a “one size fits all” solution. Each day, our bodies react to a variety of ever-changing variables – our level of physical activity, the foods that we are eating, our surrounding climate as well as our size. So we have to listen up! Pay attention to what our bodies are telling us and know the signs for when it’s time to rehydrate.

COMMON SIGNS OF DEHYDRATION

  • Thirst
  • Dry, sticky mouth
  • Fatigue
  • Headache
  • Constipation
  • Dry skin
  • Dizziness/Lightheadedness

Best to avoid these symptoms all together.  Instead of waiting until it’s too late, stay out in front of your thirst. Try using a few of our helpful tips for staying hydrated throughout the day.

6 TIPS FOR STAYING HYDRATED

  1. Drink a tall glass of water every morning when you first wake up. Try putting it next to your bed the night before so it is ready & waiting.
  2. Carry water with you wherever you go. Spending the money on a quality reusable water bottle is well worth the investment. Think of it like an accessory.
  3. Serve water with every meal. Not only will you help keep yourself hydrated, you will also be less likely to overeat.
  4. Keep a pitcher of fresh water on your desk at work. Having a constant supply of water on hand will keep you drinking.
  5. Enjoy water-filled foods. Most fresh fruits & veggies are largely water. There is no reason why you can’t help keep yourself hydrated with a serving or two of cucumbers or watermelon.
  6. Add a bit of all-natural flavor. If the taste of water is keeping you from drinking your fair share, add a bit of lemon, mint or cucumber to snaz it up.

A little something to keep in mind, an unquenchable thirst might be a sign of more than a lack of fluids.  If you are drinking a lot of water throughout the day but can’t seem to shake that thirsty feeling, you may be experiencing adrenal fatigue, common for those struggling with chronic, unmanaged stress.

– See more at: http://www.eatlifewhole.com/2012/05/6-tips-for-staying-hydrated/#sthash.RugCH90R.dpuf

We all know that we need water to survive. But exactly how much we need to THRIVE has been a hot topic of debate for some years now. Eight glasses a day? Seventy-five ounces? 3.0 liters for men and 2.2 for women?

When it comes to staying hydrated, maybe there isn’t a “one size fits all” solution. Each day, our bodies react to a variety of ever-changing variables – our level of physical activity, the foods that we are eating, our surrounding climate as well as our size. So we have to listen up! Pay attention to what our bodies are telling us and know the signs for when it’s time to rehydrate.

COMMON SIGNS OF DEHYDRATION

  • Thirst
  • Dry, sticky mouth
  • Fatigue
  • Headache
  • Constipation
  • Dry skin
  • Dizziness/Lightheadedness

Best to avoid these symptoms all together.  Instead of waiting until it’s too late, stay out in front of your thirst. Try using a few of our helpful tips for staying hydrated throughout the day.

6 TIPS FOR STAYING HYDRATED

  1. Drink a tall glass of water every morning when you first wake up. Try putting it next to your bed the night before so it is ready & waiting.
  2. Carry water with you wherever you go. Spending the money on a quality reusable water bottle is well worth the investment. Think of it like an accessory.
  3. Serve water with every meal. Not only will you help keep yourself hydrated, you will also be less likely to overeat.
  4. Keep a pitcher of fresh water on your desk at work. Having a constant supply of water on hand will keep you drinking.
  5. Enjoy water-filled foods. Most fresh fruits & veggies are largely water. There is no reason why you can’t help keep yourself hydrated with a serving or two of cucumbers or watermelon.
  6. Add a bit of all-natural flavor. If the taste of water is keeping you from drinking your fair share, add a bit of lemon, mint or cucumber to snaz it up.

A little something to keep in mind, an unquenchable thirst might be a sign of more than a lack of fluids.  If you are drinking a lot of water throughout the day but can’t seem to shake that thirsty feeling, you may be experiencing adrenal fatigue, common for those struggling with chronic, unmanaged stress.

– See more at: http://www.eatlifewhole.com/2012/05/6-tips-for-staying-hydrated/#sthash.RugCH90R.dpuf

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