The summer heat has seriously been one of a kind this year. If you're like me, you have probably been guzzling ice-cold water in a desperate attempt to cool down. But have you ever found yourself drinking glass after glass of water, only to feel parched again within minutes? The frustration of battling mild to intense dehydration is all too common, especially in hot climates, if you do an intensive exercise regime, or have a job that requires intense physical labour.
It's more than just thirst-your body is signalling a deeper imbalance, especially if your thirst comes with dark-coloured urine, headaches, confusion, muscle cramps, lack of sweat, dry mouth, irritability, dizziness and more.
What's worse, the more water you drink without the right approach, the more trips you make to the bathroom, losing vital electrolytes in the process. Later, we question whether the water is doing what we think it is supposed to be doing, which is to hydrate us.
While water is essential, are you actually retaining its hydrating properties? What if there was a better way to hydrate that didn't rely solely on plain water?
Why Being Hydrated is Important?
Hydration isn't just about drinking water. It refers to maintaining an optimal balance of fluids and electrolytes in the body to support various physiological processes that contribute to the proper functioning of the body. This includes processes like nutrient transport, waste removal, joint lubrication, regulating our body temperature and maintaining cardiovascular health (more on this, later in the blog.)
Water is a major component of cells, tissues, and organs, making up around 60% of an adult's body weight. True hydration occurs when your cells have the proper concentration of water and electrolytes to function efficiently.
Electrolytes - Why We Need Them
Electrolytes are minerals like sodium, chloride, potassium, calcium, phosphate, and magnesium that dissolve in water and are vital for maintaining fluid balance.
Essentially, electrolytes are what help distribute and move water throughout the body, contributing to the normal functioning of the body.
Benefits of Staying Hydrated
Hydration offers various health benefits beyond just quenching your thirst. Here's what science tells us:
- Boosts Energy Levels: Dehydration can lead to fatigue as your body works harder to maintain blood flow and oxygen delivery.
- Improves Cognitive Function: Studies show even mild dehydration can impair focus, memory, and mood.
- Supports Digestion: Proper hydration helps prevent constipation and aids in the breakdown of food and absorption of nutrients.
- Enhances Skin Health: Water supports skin elasticity, reducing dryness and promoting a youthful glow, from the inside out. If you'd like to add hydration externally, Rose Floral Water, Frankincense Hydrosol, or Spekboom Hydrosol are some great options to spritz on your face or body for added hydration.
- Aids in Detoxification: Proper hydration supports kidney function, which filters waste from the bloodstream.
- Reduces Risk of Heat-Related Illnesses: Staying hydrated is essential to prevent heat exhaustion and heat stroke during summer.
- Regulates Body Temperature: Proper hydration helps your body maintain efficient sweating, allowing it to cool down when it gets too hot.
How to Hydrate Without Drinking Plain Water
Would you believe me if I told you water isn't the only way to stay hydrated? Foods and alternative drinks can contribute significantly to your hydration and support the balance of fluids and electrolytes.
- Hydrating Foods: Watermelon contains 92% water and electrolytes. Cucumbers are packed with water and nutrients. Oranges, Limes and Lemons are high in water content and vitamin C.
- Make Infused Water by adding slices of lemon, cucumber, or mint to your water for added flavour and nutrients. You can also infuse Dried Botanicals into your water for added benefits. If you add a couple of ice cubes, you have just made your favourite summer drink, perfect to enjoy after a jog or long day of work.
- Try Herbal Teas. Some of my favourites include chamomile, peppermint, or hibiscus teas because they are hydrating and caffeine-free. You can drink it hot or cold.
- Broths are a hydrating and nourishing option. However, in this summer heat, a great option is drinking it cooled.
- Coconut Water is a great addition to your diet as it is naturally rich in electrolytes and another great post-workout drink option.
- Smoothies that include fruits and vegetables with a liquid of choice are a delicious way to get in your nutrients and hydrate your body.
Helpful Tips to Hydrate and Prevent Dehydration
Here are 6 practical strategies that I've compiled to help support you in your journey to finding optimal hydration:
- Drink a glass of water when you wake up to kickstart your day. A cheeky slice of lemon can accompany it, but be sure to use a reusable straw to drink it. Lemon can erode the enamel on your teeth, leading to tooth sensitivity, discolouration, and decay, so don't swish it around in your mouth.
- Hydration apps can help to remind you to drink water throughout the day. If you'd like, set reminders on your phone, which notify you to take a sip during the day.
- Keep a reusable water bottle around you, if you have one that tracks your intake, even better, as it allows you to be mindful of how much water you are actually consuming.
- Be sure to incorporate water-rich, hydrating foods, fruits and veggies into your meals.
- Listen to Your Body: Thirst is a natural signal that you need fluids-don't ignore it.
- Drink fluids consistently throughout the day, not just when you're thirsty.
- Replenish electrolytes lost through sweat, especially if you're engaging in physical activities outdoors.
- Try our DIY Hydration Support drink blend and count it to your daily water intake. You can adjust leave out or add more ingredients based on your unique needs.
