Make Smart Choices When You Hydrate

It may not feel that way, but 60% of your body weight is water. Proper hydration is vital, particularly during the hot summer, to help maintain your health and wellness.  

Here are just some of the reasons you should be sure to maintain hydration: 

• Water helps regulate body temperature through sweating. 
• Hydration is crucial for the digestive system. It boosts the body’s ability to break down food and absorb essential nutrients. 
• Proper hydration helps your kidneys filter your blood and excrete waste products and toxins through your urine.
• Proper hydration can enhance your mood and prevent headaches. Mild dehydration can impair cognitive function and affect concentration, alertness, and short-term memory. 
• Hydration helps your body maintain a robust immune system. 
• Water is the most significant component in synovial fluid, reducing joint friction. 
• Staying hydrated is key to optimal performance by athletes and those who engage in physical activity. 
• Water helps maintain skin elasticity and moisture to give it a healthy and youthful appearance. 
• Drinking water can help weight management by promoting a feeling of fullness. 

Be sure to drink water regularly. Don’t wait until you feel thirsty; thirst is a sign you are already dehydrated. Carry a reusable water bottle so you can drink at any time. Eat fruits and vegetables with high water content, such as cucumbers, oranges, and watermelon. Finally, you can use phone apps or set alarms to remind you to drink water regularly. 

Be careful what you drink 

Not all liquids are the same in terms of hydration. Many beverages that claim to be hydrating contain sugar and salt, which can cause dehydration. Here are a few common culprits: 

• Sugary sports drinks may say they replenish electrolytes after intense physical activity, but some contain large amounts of sugar. That can lead to weight gain and increase your risk of Type 2 diabetes. 
• Soft drinks and fruit juices may temporarily quench your thirst, but their high sugar content can lead to quick spikes and crashes in your blood sugar levels. These drinks can also contribute to obesity and other metabolic disorders. 
• Flavored waters may seem like a healthy alternative, but they can be high in sugar and contain artificial additives. Be sure to read nutritional labels carefully to make sure the flavored water you’re about to drink does not contain almost as much sugar as a can of soda. 
• Alcoholic beverages can make you urinate more frequently and cause your body to lose more water than it takes in. That can lead to dehydration, particularly in hot weather. An ice-cold beer might seem refreshing, but it’s not the best choice for hydrating yourself. 

Here are some healthy choices that can help you stay hydrated: 

• Plain water is the best and most natural way to stay hydrated. It has no calories or sugar, and it’s readily available. 
• Herbal teas, hot or iced, are excellent for hydration because they typically contain no caffeine, sugar, or calories and are available in many flavors. 
• Unsweetened coconut water is a natural source of electrolytes such as potassium and magnesium. That makes it an excellent choice for hydration, particularly after exercise. 
• Infused water can be a refreshing alternative to plain water. Add slices of fruits like strawberries, oranges, or watermelon, and herbs like basil or rosemary to a water pitcher. Let it sit for a few hours in the refrigerator to allow the flavors to blend. 
• Diluted fruit juices let you enjoy the flavor without the high sugar content. Mix one part juice with two or three parts water to reduce the sugar content. 
• Electrolyte tablets that dissolve in water will let you replenish electrolytes after intense workouts. The tablets typically contain less sugar than sports drinks and can be a convenient way to stay hydrated. 
• Watermelon has a high water content, making it a delicious and hydrating snack, perfect for hot days. 

Making intelligent choices about what you drink is essential for staying hydrated and maintaining overall health. Remember, the best hydration comes from natural low-calorie options that support your body’s needs without adding unnecessary sugars or salts. Stay smart, stay hydrated, and enjoy the benefits of better beverage choices. 

Author

Waseem Hussain, MD, is a primary care physician at Luminis Health who has expertise in all areas of family medicine including intense management of neurologic, pulmonary and cardiac diseases as well as diabetes and gynecologic care.