Maintaining Hydration

With the hot and humid summer just around the corner, we need to focus on maintaining hydration. Proper hydration is essential to our health. Humans can survive over forty days without food but only 4-5 days without fluid. We are made of approximately seventy percent water. Every single function of the body requires water including digestion, assimilation, elimination, circulation and body temperature regulation. Water moisturizes the skin, lubricates the joints and removes toxins from the cells. It is the second most essential element to the body next to oxygen.

An article published in the Alive magazine states that over seventy-five percent of North Americans are chronically dehydrated and fail to drink the minimum recommended eight glasses per day. Most people do not realize that once you are feeling thirsty, you are already dehydrated. Other symptoms of dehydration include dry mouth, dry eyes, nose or skin, dizziness or light-headedness, infrequent urination, low blood pressure, nausea, muscle cramps, fainting, convulsion and kidney problems. Chronic dehydration weakens the immune system, contributes to nutrient imbalances and eventually leads to disease. Look at your urine for signs of dehydration. A well hydrated system will produce urine that looks very pale to clear yellow and does not have an odor. Dark yellow urine is a true sign of dehydration (unless you are taking B vitamin supplements).

So how much fluid should you drink? Aim for half of your weight (pounds) in ounces per day. So an individual who weighs 128 pounds should drink 64 ounces or eight 8 ounce glasses daily. Most of us lose about three liters per day through sweat, urine and respiration so we need to replenish our stores. Those who are highly active need more since they can lose about two liters of water during 1 hour of activity. Since the body can only absorb about three cups of water per hour, it’s important to drink throughout the day to maintain good hydration. Drinking between meals is also key since drinking large quantities of fluid with your food will impair digestion. Purified water is the healthiest type. Tap water has many harmful organisms, bacteria and chemicals that can accumulate in the body causing toxicity and imbalances. Distilled, reverse osmosis or carbon block filtered water are the better choices.

Not all beverages supply adequate hydration. Caffeine, sugar, carbonated drinks and alcohol actually dehydrate and leach minerals from the body. Milk also requires bodily fluid to be digested. For every cup of coffee, pop or alcohol one consumes, it’s important to drink 2 cups of water to replenish the lost stores. The book Your Body’s Many Cries for Water by Dr. Batmanghelidji suggests that many diseases improve dramatically with proper hydration. Some specific diseases that he mentions are ulcers, arthritis, hypertension, high cholesterol, obesity, cardiovascular disease, allergies and asthma.

If you are feeling tired of plain water and want something with a little more zing this summer, there are some healthy alternatives to caffeinated and sugared drinks. You can make your own healthy herbal iced teas, fresh fruit smoothies and vegetable juices (see recipes below). Fruits and vegetables are a great source of water. The juicier the better. Most melons for example are 90% water. Leafy vegetables, cucumbers, and most fruits provide not only water, but also valuable fiber, enzymes and nutrients. On a hot summer day, create a beautiful fruit salad bowl or smoothie for the family to enjoy.

There are also some very simple ways to jazz up a glass of water and make it more refreshing. For instance, adding fresh lemon, lime, orange or grapefruit wedges squeezed into your water makes a refreshing beverage. Lemon and lime are great for stimulating the digestive system and cleansing the body. You can also purchase liquid chlorophyll available in mint and natural flavors to add to your water. Chlorophyll is chock full of minerals and has cleansing properties as well. It has a great reputation for eliminating body odor and bad breath. Greens drinks are also a popular addition to a healthy diet plan. Several green drink powders are available at health food stores and even come in delicious fruity flavors. Greens are considered whole food supplements since they contain all of the nutrients the body needs in a natural, easy to digest food form. Drinking one green drink daily will give you more sustained energy than coffee or other stimulants.

Since children love to run and play hard in the hot summer weather, it’s crucial to pay close attention to their hydration. There are many healthier alternatives to pop, cool-aid and sugary drink boxes for the kids. Smoothies, fresh juices, herbal iced teas and even water are some top hits. Fruit smoothies can be frozen in popsicle forms for a yummy frozen treat. If you don’t have a juicer to make fresh juices, buy organic pure fruit juices and dilute them with one part water. For those fussy children who are hooked on pop, there are healthier canned carbonated drinks available in health food stores for an occasional treat.

So don’t wait until you feel the need to quench your thirst to grab a healthy hydrating beverage. Drink consistently throughout the day, between your meals to prevent dehydration. You¹ll be amazed at how energized and refreshed you will feel simply by maintaining hydration!