It’s common knowledge that it’s good to ‘stay hydrated,’ but what exactly does that mean? Let’s take a look at all the components of hydration.
We’ll start with the obvious: drink enough water! But what exactly is “enough”? You’ve probably heard the rule of thumb ‘eight glasses per day,’ but even that is confusing. How big should the glasses be? Do my kids also need 8 glasses of the same size? What if I workout that day? Or don’t workout? In contrast to the ‘eight glasses per day’ recommendation, hydration is personal to each individual based on physiological factors and activity level. Your water needs might vary day to day based on what you’re doing, and different people of different ages and sizes will have different needs as well.
The most effective way to hydrate is to drink at a slower, more consistent pace. Sipping water throughout the day helps you retain more water, hydrating your tissues. Chugging a lot of water at once can overload the kidneys and the water will not be absorbed as well. Overwhelmed with liquid, the body is not able to properly process and absorb, it’s just trying to get rid of excess fluid quickly. If you’re finding yourself taking frequent bathroom breaks, you might be drinking too much too fast.
Speaking of the bathroom, you might have also heard that a sign you’re adequately hydrated is if your urine is completely clear. This is not strictly accurate. Clear urine can actually be a sign of overhydration. Normal urine color can range from a pale straw color to dark yellow. Urine color is only one indicator. It shouldn’t be used independently to evaluate your hydration level, as it can be affected by a number of other factors including diet and underlying health conditions.
You might have heard of caffeinated beverages and other beverages referred to as “dehydrating,” but this is an oversimplification. Liquid intake of any kind will help you stay hydrated. Fruit juices, milk and nut milks, sports drinks, and teas also count toward your water intake. In fact, depending on your activity level or health conditions, you might benefit more from the extra sugar in juice, or the extra salts in sports drinks, etc. These water alternatives might come with some downsides, however, such as nutrient-poor calories or gastrointestinal issues, so be mindful of what and how you drink, and listen to the advice of your trusted medical professionals. The bottom line is, if you’re sick of boring old water and you’re deciding between drinking nothing or drinking soda, the soda is more hydrating than nothing.
So we’ve covered drinking enough, but you should also eat enough water. That’s right, the food you eat can contribute to your hydration! Fruits and vegetables (both fresh and frozen) are a great way to stay hydrated plus they have extra bonuses like vitamins, minerals and nutrients. To maximize effective hydration, make sure to get the proper amount of salts in your diet, and be sure to drink with your meals.
Staying hydrated doesn’t have to be complicated or follow a set of rules. Your body is pretty good at telling you what it needs. If you’re thirsty, drink something! If you’re at work or busy with activities, taking regular breaks will help you be more mindful and notice if you’re thirsty (breaks are also the perfect time to get up, stretch, and go refill your glass). If you’re out and about, bring a water bottle with you!
Just in case you needed more convincing, here are some benefits of hydration:
Joint health - hydration is an important factor in joint lubrication and the maintenance of the shock-absorbing power of your joints!
Fights congestion - adequate hydration contributes to the appropriate consistency of mucus and saliva, keeping everything flowing and comfortable. Proper hydration helps relieve dry eyes, nose, mouth, and skin — a particular concern during the drier winter months.
Cushions the brain, spinal cord, and other tissues - Dehydration can affect brain structure and function. Hydration is also involved in the production of hormones and neurotransmitters.
Better digestion - Dehydration can lead to digestive problems, constipation, or too much stomach acid, increasing the risk of heartburn and stomach ulcers.
Natural ‘detox’ - That’s right: no fancy elixers needed! The body 'detoxes’ itself! When you come to Equilibrium to get bodywork, you might hear our providers recommend drinking more water than usual after treatment. This is because manipulating the body tissues can help the tissues release various biological compounds. Drinking water post-bodywork helps the body flush out any accumulated materials that were released.
