Jul 23 2017

Hydrate to stay healthy

Published by at 1:59 pm under Drinking Water

Hydrate to stay healthy
With summer in full swing, don’t forget to bring along the water.

Are you enjoying your summer? I sure hope so. In most parts of the country we look forward to it all year long. If you are in an area where the thermometer is reaching 90 and above, you may  be struggling with the heat, feeling that fall can’t get here soon enough. Regardless of where you reside, it is important to remember to bring along water wherever you go and stay properly hydrated. It is essential for keeping our organs and skin healthy, lubricated and functioning properly.*

With our bodies being 60% water by weight, staying hydrated is imperative. I had a friend tell me a terrifying story about how he got “turned around” during a photo shoot in the desert and did not bring any water with him. He experienced all the classic symptoms of dehydration and had he not gotten to water when he did, he would not be with us today. Dehydration is not something to take lightly. Being dehydrated can lead to serious consequences and can be life threatening in extreme conditions. Especially when temperatures are soaring, water is the key to keeping our body temperature regulated, blood pressure regulated, joints lubricated and ensure proper digestion and elimination. It is how we flush toxins from our system. If you don’t drink water, it is very difficult to lose weight. Increase your intake and you can lose weight much more quickly. We lose water through sweating, evaporation and elimination.  With increased temperatures and activity, we lose it faster.*

Some people are more prone to getting dehydrated than others. Infants and children, because they can’t always communicate their needs, are at risk. They are also the group that tends to experience diarrhea and vomiting more often. Older adults are also more prone, because the body’s fluid reserve becomes smaller, our thirst sense becomes less acute and our ability to conserve water is reduced. These problems are compounded by chronic illnesses such as diabetes and dementia, and by the use of certain medications. Older adults can also have problems getting up to get their own glass of water. Those with a chronic illness, such as uncontrolled or untreated diabetes, are also at risk.  Lastly, those who work or exercise outside are at greater risk due to excessive perspiration. All of these groups need to take extra precautions to ensure they get enough water. 1*

Dehydration occurs when you are losing more water than you are taking in over an extended period of time. Signs to be aware of are extreme thirst, muscle cramping, extreme fatigue as well as light headedness, dizziness and cognitive impairment.  Just as our bodies are made up of mostly water, so are our brains. One study showed that adolescents who exercised for 90 minutes to a state of dehydration experienced significant shrinking of brain tissue. Think of your brain as a sponge, which is allowed to dry out. With the brain being made up of 73% water, a dehydrated brain can lead to problems with short term memory, attention and visual motor tracking. In addition to affecting your brain, if you are dehydrated you will feel dry mouth, lack of appetite, and constipation. If  you realize you haven’t urinated all day, or should your urine be a dark umber color, you know you are not getting enough water! If you are properly hydrated, your urine will be a pale color. (1,2)*

Sometimes it is hard to remember to drink enough water in a day and to know exactly how much we need. The rule of thumb is still eight, eight ounce glasses a day. Another measurement is to take your body weight, divide it in half and that is how many ounces you need. So for a 150 pound person, 75 ounces of water is how much is recommended for you. *

Here are a few fun tips for making sure you get enough water this summer:

Measure it out

Measure out 64 ounces of water in the morning in a big jug or pitcher. When its all gone, you know you’ve drinken your water for the day!*  

Find that perfect reusable water bottle.

Carry along a BPA-free water bottle or insulated cup…there are many fun and colorful choices that fit right in the cup holder of your car. Having your own cup or bottle can help you track how much you are drinking each day. PLEASE avoid plastic water bottles. They are harmful for the environment, and many contain chemicals that we don’t want to put in our bodies.*

Every hour, on the hour.

You can set up a “watering schedule” if that helps. Every hour, go get a glass of water. This may be easier if you are at a desk most of the day or home, but when you are on the run, it can be easy to forget. Put a timer on your phone that pings you every hour as a reminder. *  

Make infused waters.

Add lemon, cucumber or strawberries to your water for something different. They taste good and break up the monotony of regular H2O.

Have a glass of water before meal time.

This helps you stay full, and often curbs the hungry tummy. Oftentimes, we think we are hungry when we are really just thirsty. Before reaching for a snack, try a glass of water first. Your hunger pangs may just go away. *  

Avoid sodas and juices  While these are liquid, they add too many chemicals and sugars to your body. Water is the key, so you mine as well stick with the pure stuff. *

Start the day off right.

First thing in the morning is a great time to get your initial water intake which will set you up for the day. Every morning, poor yourself a full glass of water, and take your Body Biotics™ Bio-Identical SBO Probiotics Consortia™. This will ensure you get your probiotics and your water, both of which are the best way to start your day. Also keep in mind, your body has gone all night without any water so the morning is a perfect time to hydrate. If cold water feels like too much of a shocker to the system, do room temperature water and add some lemon. Your body will sing and you’ll feel your skin glowing! *

Some of your water can come from foods!

Twenty to thirty percent of your water intake can come from foods. Whole fruits and vegetables contain water, so consider the following foods which contain 90% or more water!

Cucumbers, celery, watermelon, tomatoes, radishes, bell peppers (all colors), cauliflower, broccoli, strawberries, spinach and grapefruit! *

Put the lime in the coconut.

Coconut water is a great option. Extracted from the inside of young, green coconuts, it is full of minerals, such as potassium, magnesium, sodium and calcium. It can replenish lost fluids and electrolytes after exercise and during hot summer temperatures. *

Soaked chia seeds. For generations, Chia seeds sustained the Aztec and Mayan people with their hydrating nutrient power.  These hydrophilic little seeds are able to soak up to 12 times their weight in water.  When people eat water soaked chia seeds, they will slowly release that water during the digestion process. Additionally, they are a great source of Omega-3s and other nutrients. 1*

Lastly, continue to take your Body Biotics™ Bio-Identifcal SBO Probiotics Consortia™. I’ve said it once, I’ll say it again! Taking probiotics and keeping your gut healthy is good for your whole body. It also helps to keep you hydrated. Friendly bacteria help us absorb nutrients and electrolytes from food and drinks (which makes for more efficient hydration), and keep our microbiome strong, which staves off harmful microbes that lead to intestinal issues, which can result in dehydration. Recently, probiotics have been shown to hydrate the  skin, too! “…”Over 100 volunteers with wrinkles and dry skin took a probiotic or placebo for 12 weeks. In addition to increased skin elasticity and wrinkle reduction, at the end of the trial the probiotic group had increased water content in both the face and the hands “…“3.

So don’t forget the water this summer. Eat a diet rich in hydrating fruits and vegetables and continue to stay with your Body Biotics™. *

Healthiest wishes,

Kelli

www.bodybiotics.com

 

Resources:

  1. http://www.mayoclinic.org/diseases-conditions/dehydration/symptoms-causes/dxc-20261072
  2. https://www.ncbi.nlm.nih.gov/pubmed/20336685
  3. https://www.ncbi.nlm.nih.gov/pubmed/26428734

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