Written by : Ashley Tresoline, Bella Foodie, LLC &
Michelle Crean, Empowerment for Women
The human body is composed of up to 70% water and is involved in so many processes in the body that being just 2% dehydrated can start to hinder your body’s ability to perform. Therefore, staying hydrated is of great importance in order to maximize your performance. Other fluids don’t act the same as water in your body, and they don’t meet your needs for hydration like water does, which causes most people to be slightly dehydrated from relying on other fluids for their fluid intake.
Water also makes up more than half of your bodyweight and some major functions include:
- Lubricates joints.
- Flushes toxins out of vital organs
- Carries nutrients to your cells
- Provides a moist environment for ear, nose and throat tissues.
- Repairs muscle tissue
- Helps your hormones work properly.
- Is essential in helping you reach your ultimate fitness goals and for overall health and longevity.
We lose water each day when we go to the bathroom, sweat and breathe. We lose it even faster when the weather is really hot, when you exercise or if we have a fever. If you don’t replace the water you lose, you can become dehydrated.
Some effects of dehydration include:
- Dry, sticky mouth
- Sleepiness or tiredness
- Decreased urine output
- Few or no tears when crying
- Dry skin
- Dizziness or lightheadedness
Most people are familiar with the recommendation of eight 8 ounces glasses per day, but there is some debate about how much water we should have. I tell my clients the general rule of thumb is to drink half your bodyweight in ounces per day. Also consume water before, during and after your workouts, or when you consume beverages that are diuretics such as caffeinated beverages or alcohol.
I am always amazed when people tell me they dislike the taste of water. Here are a few ways to make drinking your water more interesting.
- In an ice cube tray, with equal parts water and lemon or lime juice. The ice cubes will give your water a little something special and keep your drink cold at the same time.
- On a baking sheet freeze your favorite berries in a single layer. Once fully frozen you can transfer them to a freezer bag. Add the frozen fruit to a pitcher of water and let stand for a few hours or overnight in the refrigerator. It gives the water a lovely fruity taste. Add a sprig of mint or a slice of ginger for an extra zip.
- Fill a pitcher with cold water. Add lemon and cucumber slices, fresh basil or mint the list goes on and on. Use your imagination and your garden.
The moral of the story is we need water for everything to keep us at our peak healthiness. Please drink more water !!!!!