Hydration: One Key to Better Wellness

pexels-pixabay-416528.jpg

More than half of your body and about 75% of your brain is made of water. We need fluid in order to regulate body temperature, heart rate, blood pressure and metabolism.

As a result, you need to be properly hydrated in order for your body and mind to function well.

As little as a 2% body water decrease can lead to dehydration. Being dehydrated can cause several negative side effects, including:

  • Fatigue

  • Irritability

  • Confusion

  • Dizziness

  • Headache

  • Muscle cramps

  • Impaired sports performance

The best sources for hydration come from clean water and fresh fruits and vegetables.

Beware of high sUGAR LEVELS in some drinks

This includes fruit juices, sodas, sports drinks, energy drinks, sweet tea and coffee drinks. Some sports and energy drinks have enough sodium and calories from sugar to be equivalent to an entire meal. Caffeine in tea and coffee is safe in limited amounts, but high levels can affect mood, metabolism, sleep and overall health. Caffeine is also a mild diuretic, which means it can make you urinate more, and end up dehydrating you.

Be smart about your choices. Read labels in order to make informed decisions.

Tips for better hydration

  • Always have water with you: Carry a reusable bottle throughout the day.

  • Keep track of your intake: For example, keep a gallon jug on your desk at work to track your progress. Mark notches on the side with time frames or motivating phrases to keep you on track. Many health apps also make it easy to track the number of water glasses you drink each day.

  • Alternate your drinks: Are you a coffee drinker? Minimize the diuretic effect of coffee by drinking a glass of water while waiting for your coffee to brew each morning – and drink another glass of water in between cups.

  • Make it taste better: Some people have a hard time drinking water because there isn’t any taste. To increase flavor, add a slice of lemon or lime, or get creative with berries, orange, cucumber, mint, etc.

  • Add in other drinks that offer better hydration: For example, drink a cup of herbal tea, or swap soda with sparkling water.

  • Eat more water-based foods: Whole fruits and veggies help naturally with hydration. You’ll also get the added benefit of vitamins, nutrients and fiber.

  • Athletes need a higher level of hydration: Drink more water during and after a workout to make up for fluid loss in sweat.

A good way to check your hydration is to check your urine. It should consistently be colorless to a pale yellow color to let you know your fluid intake is adequate.

Water is also a great tool for weight loss, given that drinking more water can help you feel fuller and suppress your appetite. Drink a full glass with or prior to a meal.

Hydration is just one choice you can make for overall wellness. Pair this with other healthy habits, and you’ll be surprised at how good you can feel.

Since Teays Physical Therapy Center opened its doors in 1990, our focus has always been on you. We are a patient-centered, therapist-led organization dedicated to improving the health of our community. To schedule a consultation with one of our physical therapists, call our Teays Valley (304-757-7293) or St. Albans (304-727-7293) locations.