If you think that our body is made up only entirely of blood and muscles, you’re wrong. Our bodies are almost made up entirely of water, so staying hydrated all the time is important. Without enough water in our body system, we wouldn’t be able to function well in our daily activities, most especially the intensive ones.
We lose water every day through natural body functions such as sweating and urination. That is why it’s important that we refill our bodies with water every day with more than the amount that we lose—otherwise, dehydration happens. Dehydration can also be caused by fever, diarrhea, vomiting, or too much exposure to heat. That said, it is important that our bodies are always prepared for any causes of water loss so as to avoid more serious problems caused by severe dehydration.
Listed below are some of the top tips to avoid dehydration:
Drink a glass of water when you wake up.
It’s understandable that the thought of drinking water right after you wake up is not one of the first ones you usually have. But if you pay more attention closely, you’ve been asleep for at least 6–8 hours, and so your body was not able to drink anything. So, to start your day in a good and healthy way, it’s best to serve your body with at least a glass of water when you wake up. This isn’t just about drinking water after you sweat yourself out, but it’s also making sure that your body stays hydrated all the time, right at the start of your day.
Don’t wait for yourself to feel thirsty.
It’s quite common for people to only remember to drink water or other liquids when they feel thirsty. Although there’s really nothing wrong with that, it’s best to drink fluids all day whether if you’re thirsty or not to help avoid dehydration. The feeling of thirst is our body’s way of communicating that we are already dehydrated. Yet sometimes, we tend to forget responding to that need, especially when we’re wrapped up with our day-to-day activities.
It’s highly recommended that you bring your own bottled water with you every day, everywhere you go. Through this, you can start a habit for yourself into drinking water all day whether you’re thirsty or not. You can also try setting your own personal goal of finishing yourself one bottle before lunch, and another one before dinner. This can also be an effective way to start a healthy routine about your daily water intake.
Keep up with your water intake, especially during exercise.
During an intense activity such as working out at the gym or running a few miles for an hour, we lose a lot of water in our body in the form of sweat. Amid these times, it’s necessary that we drink more water than our normal intake to fill in the fluids that we loss. To prepare yourself before your exercise, drink a cup of water at least 3–4 hours before your scheduled exercise. Then, refill yourself with half a cup of water every 10–15 minutes while you’re exercising. Then lastly, but the most important, drink plenty of water when you’re done.
Drinking plain water may be enough to help you avoid dehydration, especially during your work out sessions, but taking up a sports drink can be a good choice too. These sports drinks bring extra electrolytes, which can help your body keep up with your grueling work outs. Electrolytes are minerals that assist in the functioning of your nervous system and your muscles, and are key to the proper function of the human body. Sweating is one of the major ways you can excrete electrolytes from your body, so you could lose your electrolytes from an intense work out. As such, it’s best to consume plenty of water and sports drinks right after your physical activities in order to replace them.
Eat food that are rich in water and liquids.
Aside from watching your water intake, you should also include in your balanced diet the consumption of food that naturally hold water, such as fruits and vegetables. These foods hold water and vitamins that help you avoid dehydration and adds nutrients as well. A few examples of food that’s high in water content are watermelon, strawberries, kale, celery, and a lot more.
As much as all liquid counts when it comes to hydrating yourself, there are certain liquids that we must avoid or lessen the consumption as it can cause dehydration if taken too much. An example would be caffeine and alcohol as these substances can drain your body’s liquid. Water must be the first choice to take when rehydrating yourself.
Eating fruits, vegetables, and hydrating yourself with the right amounts of water is not only about staying hydrated and healthy, but it’s also one of the factors that can help you be in shape and reduce belly fat. Water helps in removing toxins inside our body and even helps in boosting our metabolism which is essential for weight loss.
Drink even more water when you’re sick.
When you’re suffering from a high fever, diarrhea, or vomiting, you have a higher chance of becoming dehydrated. You’re releasing much more fluid than normal when you are sick. A sick person also tends to have a subdued appetite, so they must be encouraged to drink much more fluid instead.
Sickness can lead to severe levels of dehydration, which means you will need to drink more water to replenish the body of that loss of hydration. Aside from keeping you hydrated, water can also promote healthy bowel function, prevent dry skin, and wash out viruses and bacteria out from our bodies.
Bottom Line
Keeping our bodies hydrated is essential for our overall health and well-being. The problem is a lot of people overlook the essence of water; thus, many do not consume enough water each day. However, it is not yet too late to start your own daily routine when it comes water consumption. Start by having your own water bottle to remind yourself to drink throughout the day.
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