By Lela McAferty
It’s a beautiful summer day, and you are headed out to join a group of friends for a birthday gathering. You’re feeling unusually tired and a bit light-headed. No one invited dehydration to the party! As spring is coming to a close and 80- and 90-degree weather days approach, we must reexamine our changing routines and our hydration habits. We will be outside enjoying a number of activities and even exercising or walking more outside while the weather is beautiful.
Why does our body need water? Water makes up about 60% of our body weight and serves several functions throughout the body. It protects organs and tissues, lubricates joints, regulates body temperature, moistens tissues in the nose, eyes and mouth, carries nutrients and oxygen to cells and helps the liver and kidneys flush out waste. Water is absolutely vital to our wellbeing.
How much water do we need? This answer varies a bit depending on each specific person. In general, we lose about 8 to 12 cups of water a day or more, depending on factors such as hot weather, high altitude, exercise, sickness, a high-fiber diet, pregnancy or breastfeeding, or caffeine and alcohol consumption. It is imperative we replace our body’s water supply with drinks and foods that contain water. A couple of guidelines concerning replenishing our body’s supply are to drink a minimum of 8 glasses of water a day or to drink about half our body weight of water in ounces. These are basic guidelines. For example, if you are exercising in a hot space or out at the beach for several hours you will need extra water.
Is water my only choice for hydration? No. Although without a doubt, it is the most efficient option. Beverages such as milk, juice, kombucha, coconut water and herbal teas all contribute to your daily water intake. Many foods include a high-water content. Foods such as watermelon, strawberries, cucumber, zucchini, pineapple, celery, peaches, lettuce, raspberries, grapefruit and tomatoes are all rich in water. Many of these foods may also provide amino acids and vitamins, essential minerals, and natural sugars, all of which can be lost during exercise. A mid-morning protein smoothie is a wonderful, balanced way to replenish hydration, along with important vitamins and minerals from fruits and vegetables.
What are some long-term benefits of water consumption? As many of the body’s processes depend on water, it is imperative to think about long-term consumption. A few long-term advantages that come into play include: water prevents kidney damage, water helps facilitate nutrients and vitamins to different parts of our body, water helps maintain healthy blood pressure, water may ease allergies and asthma as it lubricates our airways, water increases athletic performance, and water may alleviate constipation, heartburn and stomach ulcers.
How do I maintain my water intake throughout the day? This looks different for everyone. Do your best to drink before you feel thirsty. We may need to set a reminder to get up, walk around, and drink a glass of water. For others, this may be drinking a glass of water before and after a meal, or drinking a glass of water before our morning coffee or afternoon tea. Keeping our water bottle with us may be just the trick. For others that are not a fan of pure water, this can be remedied by adding a squeeze of fresh lemon juice or mixing a half-gallon container of water to sit in the fridge with lemon, strawberries and basil. A water infusion sounds wonderful on a hot day! I hope these tips on water intake have reminded you of the fun summer days ahead. Enjoy!
Lela McAferty holds a Master’s degree in Public Health Nutrition. She is a Nutrition and CrossFit coach at CrossFit OTG and owner of Armor Nutrition. She is a Coastie wife and mother of 2. Connect with Lela on Instagram @armornutrition or email lelamcaferty@gmail.com.
