Water is an essential daily nutrient, which means that drinking water and consuming foods that contain water is required for our bodies to work properly. Fluid is necessary to help regulate body temperature, keep joints and organs working well and even prevent infection.
Considering adults’ bodies are 70 percent water and children’s bodies are 80 percent water, staying hydrated, especially during the warmer months, is very important. While daily fluid requirements vary among individuals, there are important factors to consider to help keep yourself and your family well-hydrated this spring and summer.
Hydration for Physical Activity
It is important to replace fluids lost through sweating and breathing while exercising. Greater time and intensity of exercise results in increased fluid replacement needs. Maintaining adequate hydration during sports and physical activity helps optimize performance while preventing unwanted gastrointestinal symptoms like nausea, vomiting and diarrhea. Water is the best fluid to drink to replace fluids lost during exercise. However, sports drinks with electrolytes may be useful to help your body refuel when activity is moderate to high intensity for an hour or longer. Keep in mind that exercising outdoors in hotter weather increases fluid losses significantly.
Beverages that Can Be Dehydrating
While we know that water is number one for hydration, other beverages like milk, non-dairy milk, fruit-infused water, coconut water and even juice are also beneficial for hydration status. However, certain beverages have the potential to be dehydrating. Don’t reach for drinks high in caffeine, alcohol and sugar when you are thirsty. Drinking more than 200 to 300 mg of caffeine, the equivalent of two to three cups of regular coffee can be dehydrating. If you enjoy coffee or espresso in the morning, consider drinking a cup or two of water before drinking one of these caffeinated drinks.
Nutrients to Limit or Avoid When Choosing Beverages
Surprisingly, many seemingly healthy drinks are loaded with sugar, salt, calories and other things that we may be trying to limit. The Nutrition Facts and ingredients labels are your best sources of information on the nutritional content of your beverage. Keep an eye on calories and added sugar when choosing beverages to help you make the right choice. Zero-calorie sugar alternatives like stevia and monk fruit have been surging in popularity as sources to sweeten drinks without regular sugar. Plus, these can be good choices for those with dental or blood sugar concerns.
Creative Ways to Eat Your Fluids and Stay Hydrated
It’s not always easy to drink enough fluids. Thankfully, food, not just beverages, can help us stay hydrated. Fruit like watermelon, cantaloupe, strawberries and peaches and veggies like lettuce, celery, bell pepper and cucumber are good choices with their very high water content. Rehydrate after a workout with a fruit and vegetable smoothie or a nice leafy salad. Plus, dairy products like yogurt and cottage have quite a bit of water too.
If your goal is to drink more water, there are tools that can help. Consider downloading a hydration and fluid tracking app on your smartphone. Keep a reusable water bottle with you so you have access to drinking water throughout the day. Tools that increase your awareness and accountability will help you build the right habits to meet your hydration goals.
LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.
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