Water is an essential nutrient that our body demands. lt is necessary for virtually every bodily function, such as carrying oxygen to the cells, lubricating joints, removing waste and regulating bodytemperature. Without a proper intake of water, you can soon startto get dehydrated, which means you start to feel moody, dizzy and fatigued. Beyond drinking a glass of plain tap or bottled water, there are many different alternative options to stay hydrated, such as water-rich fruits and vegetables. A few of the water-rich fluid and food sources that can easily help to maintain the H2O level are:
Watermelon is made up of nearly 92% water, which makes it a great option to quench the thirst. lts magnesium, calcium and salt content make it very effective at rehydration. Also, this fruit is rich in vitamin A, vitamin C and potassium.
A typical celery stalk is made up of aboutg 95% water to make it a very convenient option to up the water intake. Plus, it is rich in minerals, such as vitamin K and potassium, as well as having a useful amount of fiber.
Strawberries are further tasty treat that keeps you hydrated. The water content is in the region of 92%.They are also loaded with vitamin C and fiber to give a very healthy and refreshing summer snack.
Skim or fat-free milk
Milk is well-known for its calcium content that helps to maintain the healthy bone density. But, it is also a very practical option to hydrate after physical exercise. As an’after exercise drink, skim or fat-free milk can be more effective for rehydration than sports drinks or water.
Coconut water is a great choice to up the fluid intake. lt is not only helpful to keep you hydrated, but also very healthy with its high potassium content and low carbohydrate content. Drinking coconut water is a practical choice after completing light exercise. However, it may not be so effective after the more intense workout session because it isn’t able to replenishing the salt naturally lost by the body.
The simple cucumber is a very healthy light snack that is certain to help you stay hydrated. lt is made up of nearly 96% water to make it one of the most water-rich fruits and vegetables. Also, it contains a useful amount of iron, vitamin 86, vitamin K, and has no cholesterol or saturated fat.
Anyone who has ever been dehydrated can tell you that it is not a pleasant situation’ ln fact, dehydration could even lead to hospitalization and given lV fluids if the situation is serious enough. Avoiding dehydration is easy enough by drinking plenty of fluids throughout the day.
Get in the Game and stay hydrated: Activities like indoor netballcan be a whole lot of fun. lf you don’t stay hydrated, though, you can encounter serious health problems. Dehydration can make any fun come to a screeching halt, so it pays to prioritize your hydration. Some few tips include:
- Keep water or another beverage with you at all times. Rather than keep it icy cold, though, try to keep it a bit warmer. When liquids are kept at moderate temperatures, they are easier to consume. ln turn, you’re more likely to drink sufficient quantities of them. Ultimately, you’ll have an easier time staying hydrated.
- Make a habit of drinking a beverage with every snack and meal. ln between rounds, for instance, you could sit down to enjoy an apple or a granola bar; at the same time, you should gulp down something refreshing. Besides, it’s usually best to have something to wash food down.
- Although water is the easiest way to keep hydrated, if you don’t love drinking water, there are plenty of other great options. Drink beverages that you actually enjoy; that way, you’ll actually look forward to drinking them. Avoid loading up on sugary sodas, though. lnstead, flavored water can come quite in handy.
- Don’t wait until you feel thirsty to enjoy a beverage. By the time your body is signaling that it needs hydration, it’s probably already very dehydrated. The best way to avoid this situation is by making a habit of sipping drinks throughout the day, especially when engaging in physical activities and sports.
- Due to their high water content, fruit and vegetables are a great way to keep hydrated day to day. They are also very healthy, so they are great options for between-game snacks. To keep adequately hydrated throughout the day, keep continuously sipping your choice of beverage & munching on your favorite fruit and vegetables. ln the end, you’ll be much healthier and happier for doing so.
- When participating in indoor sports, your body is sure to lose hydration at a faster rate than usual. As a result, it’s easier to become dehydrated. Rather than run such a risk, it pays to consume as many beverages as possible during such activities. The importance of adequate hydration cannot be overstressed.
WHY IS WATER IMPORTANT
Dehydration is painful as it is the most common cause of headaches, and general discomfort. Summertime is the time of year we spend outside exercising, sunbathing, picnicking, and just enjoying the outdoors. Spending more time in the sun means your body will perspire in order to regulate temperature, which requires water, lots of it.
lmportance of water include:
Lowers your risk of heart attack
When your arteries get clogged-up with plague, it can lead to the onset coronary disease and eventually, a heart attack. Since the heart is one of the most important organs in your body, it is important to keep it healthy. One of the best ways to prevent coronary disease, in addition to changes in your diet, is to drink more water. According to the American Journal of Epidemiology, drinking more water is associated with a decrease in the risk of coronary disease. The reason for this is that proper hydration keeps your blood thin and flowing. When you do not have enough water in your body and dehydration sets in, your blood becomes thick and does not flow well. This gives plague the ability to build-up much easier.
Helps control appetite
The mechanism in our body that controls thirst is not that good, especially as we age. ln fact, one of the biggest health issues of aging adults is chronic dehydration due the fact that their body is not.telling them to drink. The signal is rather to eat something. They have food rather than water to satisfy the urge. So, if you feel like you need to eat’something, try drinking water first and see how you feel. ln most cases, that urge to eat goes away because your thirst has been satisfied and your belly is full. Avoid substituting a high calorie drink like soda or sports drinks over water. Drinking water will reduce your calorie intake. lt will also allow you to burn calories more efficiently as well as keep everything in your intestinal track moving normally: You know what that means.
Maintains vital functions in the body
Over 50% of your body is comprised of water. Without it, you will die. Water helps with critical functions like maintaining body temperature, transferring nerve impulses, delivering critical nutrients, providing a cushion for your vital organs, and aiding in the digestion and processing of foods, just to name a few. On hot days, your body can lose a significant amount of water through sweating. This is the body’s way of cooling itself. Not drinking enough water can disrupt and shut down bodily functions. lf left untreated, this can lead to heat exhaustion and heat stroke, which can lead to death.
To determine how much water you should be drinking every day, use this formula:
- Take your weight in pound and divide by 2. This number is how many ounces of water you should drink per day before you factor in activities like exercise. So, a 150-pound woman should drink 75 ounces of water per day. lf she is exercising for an hour in the heat and loses another 40 ounces of water, then that needs to be added to the 75 ounces. This is referred to as the “sweat rate”.
The best way to calculate your sweat rate is to weigh yourself before you exercise. Then exercise for an hour and re-weigh yourself. Add back to the weight of water consumed while you were exercising. The weight you lost represents the amount of water you lost during exercise.
Also, a clear sign that you are dehydrated is the color of your urine. lf your urine is clear, then you are properly hydrated. lf it has a yellow color to it, then you are at some level dehydrated. The darker the color, the more dehydrated you are. The other way to measure it is how often you need to relieve yourself. lf you are only going once or twice per day, chances are you are not drinking enough water.
HOW TO DRINK MORE WATER
Drink, drink, and drink. Keep yourself alert and hydrated by drinkingat least 2 to 3 liters a day (at least eight glasses a day), with the typical glass being eight ounces. Most health experts suggest drinking one bottle every hour in the daytime. lf you plan to spend two hours at the pooltoday, make sure you get in about sixteen ounces of water. The water will replenish your body and keep you focused and alert.
lf you plan to get on a plane, you should drink plenty of water before you get on that plane (just make sure you go to the bathroom before boarding because you can’t get out of your seat during the taxi or for the first 10 minutes of the flight). And you should keep drinking water, about one cup every 2 hours during the flight. But you shouldn’t only drink water. Orange juice is a great choice because of its natural vitamin content. During your first beverage service, order two drinks (it’s allowed). Ask for a cup of juice and a cup of water. There are also drinks you should avoid. lf you’re a coffee lover, this is going to be hard to hear, but coffee is the worst thing you can drink when you’re trying to stay hydrated. Tea is the better option.
ln most cases, you should avoid sugary soft drinks but there is an exception. lf your stomach starts to feel queasy, drinking a cup of 7-up or Ginger Ale will go a long way in calming it down. ln this case, water can actually aggravate the situation and make you feel worse.
If you start to feel sick, stick with carbonated beverages. This is the. best option because it helps keep the contents of your stomach down. Vomiting leads very quickly to dehydration and will make you feel worse in the long run.
Drink water before you get on the plane. Drink juice and water while on board. Drink tea instead of coffee, and drink carbonated soft drinks if you start to feel sick or queasy.