Feel Your Best With Proper Hydration!

Written by Nicole Nyerick RD, LDN

Edited by Sarah Criscuolo MS, RD, LDN, CSN, CPT

 

Water is important! It’s filled with electrolytes and minerals that play an important role in our bodies for everyday health. Staying properly hydrated helps us think, perform, digest food, and as a whole function at our best. It’s especially important during summer time, as we lose water in warmer weather from sweating.

Let’s explore the basics of water needs and answer some common questions you might have about hydration!

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How much water do you need?

Your personal hydration needs depend on factors such as age, activity, and overall health. Generally, around 9 cups (72 ounces) of water for women and 13 cups (104 ounces) of water for men is recommended daily for balanced hydration.

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What are electrolytes, and what role do they play in hydration?

Electrolytes are minerals that allow water to enter our cells. This helps our body maintain fluid balance. They also play a key role in muscle and nerve function, which correlates to healthy exercise recovery and heart health. The major electrolytes include sodium, potassium, magnesium, and chloride.

Electrolytes are excreted (removed from the body) through urine and sweating, which is why we have to replenish them with both water intake and diet. While water does contain some electrolytes, we actually get most of our electrolytes through food:
–Sodium: Table salt, sea salt, Himalayan salt. Used in cooking, or found in foods such as salted nuts/seeds, deli meats, pickled vegetables, condiments, packaged snacks.
–Potassium: Coconut water, bananas, avocados, potatoes, chicken, yogurt.
–Magnesium: Oats, seeds, halibut, green leafy veggies, beans, dark chocolate.
–Chloride: Table salt, sea salt, seafood, shrimp, deli meats, condiments.

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Do you need extra electrolytes?

While electrolyte replacement products can be beneficial, not everyone needs them. Unless your exercise is lasting more than one hour (ex. a long bike ride or hiking trip), water is best for rehydrating to meet your general lifestyle and exercise needs.
Also, as long as your nutrition is providing adequate carbohydrates (ex. fruit, rice, bread) and some sodium (ex. salting food during cooking, packaged foods, deli meats) you’re likely already meeting your daily electrolyte or exercise recovery needs.
However, if you’re still considering an electrolyte replacement drink/powder, you can always consult with your doctor or dietitian to come up with a personalized hydration plan that works for you.

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Do carbonated beverages/seltzer count towards my hydration?

Water becomes bubbly through the process of carbonation and is sometimes suggested as a healthier alternative to soda. Carbonation involves adding carbon dioxide gas (CO2) to water. This process lowers the pH of water from 7 to 4, making it more acidic. The acid level has raised concerns that seltzer and soda water may harm dental enamel or bone health. However, research has not shown that unsweetened carbonated beverages are associated with dental decay or decreased bone mineral density. The culprit is more likely high phosphorus content found in dark cola soft drinks than the carbonation.

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Bottom line: Carbonated waters are a good choice of beverage to mix it up from plain water.

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Here are a few tips for you to keep your hydration balanced…

1. Listen to your body! If you feel thirsty, light-headed, tired, or have dry/chapped lips, it might be time to boost your water intake.

2. Color Check. A quick and easy way to check if you are getting enough water overall is to take a peek at the color of your urine. If you are consuming enough, the urine color will be a pale yellow color. If it is a dark yellow or amber color, you may need to increase the amount you consume.

3. Keep a refillable water bottle with you so water is available to you throughout the day. We may be more likely to drink it if it has a straw or is insulated to keep water colder.

4. Boost your hydrating foods. That includes foods such as melon, berries, spinach, and celery. On average, about 20% of our water intake comes from food!

5. Add some flavor! Squeeze fresh lemon or lime juice into your water, toss in a couple of cucumber slices or add a few fresh mint leaves.

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Want more personalized options for increasing your hydration status? Use this link to schedule an intake appointment with a dietitian at Karuna!

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Sources:

1. https://www.hsph.harvard.edu/nutritionsource/water/
2. Hydration. Korey Stringer Institute website. https://ksi.uconn.edu/prevention/hydration/. Updated August 11, 2019.
3. McDermott BP, Anderson SA, Armstrong LE, et al. National Athletic Trainers’ Association position statement: fluid replacement for the physically active. J Athl Train. 2017;52(9):877-895