Continuous hydration is an important goal to build the foundation for your health.
With the Spring season upon us, it’s beautiful to see flowers bloom and the greenery from all the rain. Just like plants, we need water to grow and stay healthy. Our bodies are made up of over 65% water (muscles, brain and heart are composed of ~73% water and lungs ~83%)!
Before the temperatures get too high, I wanted to share with you some tips for staying hydrated through spring and into summer!
- Enhances the body’s ability to regulate temperature and cool efficiently while avoiding unnecessary elevation in heart rate.
- Enhances mental function, decision-making, concentration, and motor control.
- Supports effective immune defenses.
- Delivers nutrients and removes waste.
- Improves ability to recover quickly from training and competition.
- Minimizes muscle cramps.
How Much Water Do You Need?
A good rule of thumb is 1/2 – 1 oz. of water per pound of body weight per day. For example, someone who is 150 pounds should drink ~75-150 ounces of water per day.
Helpful Tips for Hydration:
- Always carry a water bottle with you. This way you can sip on your water all day long! While plain water is best for hydration, unsweetened, caffeine-free beverages, such as herbal tea, can also help you reach your fluid needs!
- Keep it interesting. If you get bored with water, try adding some fresh squeezed lemon or other fruit to flavor your water. Or if you’re a fan of cold water, try freezing berries in ice cubes and adding those to your water for a refreshing hydrating drink.
- Don’t wait until you’re thirsty. Thirst is often a poor indicator of hydration status because by the time you feel thirsty, you are already dehydrated. Stay on top of your hydration by drinking water early and often.
- Monitor the color of your urine. Your urine color is a great way to monitor your hydration status. Ideally it should be light yellow, like lemonade. If it is closer to the color of apple juice, your body is telling you to drink more.
- Incorporate hydrating foods. While food will not contribute a large amount to your fluid needs, incorporating foods that are packed with water can definitely help! Foods that contain over 90% water include cucumber, zucchini, tomato, watermelon, strawberries, grapefruit, and broccoli.
Keeping your body nourished is key to improved health and to create a happy, healthy, and balanced life. Download my free ebook, 5 Steps to Nourish Your Body, and watch the transformation begin!