Hydration is a key component in remaining healthy. If we keep ourselves well-hydrated throughout the day, we are already halfway to maintaining a healthy mind and body.
It’s a well-known fact that water constitutes 70% of our body. Maintaining a healthy proportion of water in our bodies can save us from a lot of trouble.
Well-Known Facts about Hydration:
- Proper hydration can help us elevate our energy levels.
- Sufficient water intake is needed to maintain the optimal body temperature.
- Water is crucial for the proper functioning of the digestive system and for regulating the issues of constipation.
- Maintaining proper hydration helps us improve mood, concentration, and memory.
- Water acts as a lubricant for our joints.
Signs that your Body is Dehydrated
Dehydration occurs when you deprive your body of the water it needs to carry out normal functions. Several signs tell us that we aren’t drinking adequate water, and our bodies are finding it difficult to carry out the bodily processes.
- Dark Urine
If you are discharging the dark-colored urine, it’s an obvious sign that you aren’t drinking the right amount of water. - Dry Skin
The skin finds its elasticity and glow from the water we consume. When you notice that your skin is becoming dry and losing its suppleness, it’s a clear sign of dehydration. - Headache
Not having sufficient water intake also causes headaches and migraines. When we do not drink water as per the body’s requirements, our brain contracts due to fluid loss. - Muscle Cramps
If you are experiencing frequent muscle cramps, particularly during workouts or physical activity, dehydration can be the cause. - Rapid Heartbeats
If you notice your heartbeat running faster than usual, it is usually a prominent sign of dehydration. - Thirst
If you are feeling thirty, it’s a clear sign that your body is dehydrated. Don’t wait until you feel thirsty. Ensure you are sipping enough water throughout the day to keep yourself well-hydrated.
Steps to Stay Hydrated
You may think drinking water is the only way to keep yourself hydrated. Or adding other forms of beverages or drinks to your regime. But here’s your complete guide to make you aware of everything you need to know about maintaining proper hydration levels.
Give it a read, and thank us later!
#1: Consume Water-rich Fruits and Vegetables
We do not have to meet our water requirements solely through the fluids or water we drink throughout the day. When we ensure the intake of water-rich fruits and vegetables (lemons, strawberries, cucumbers, watermelons, and peaches), we provide sufficient hydration to our bodies. It is important to include such items in our diet so that we can restore other vitamins and nutrients along with the water content.
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You can choose to enjoy them as snacks or salads or even blend them into smoothies to meet your water and dietary requirements.
#2: Drink Water Before Thirst Hits
If you believe that drinking water only when you feel thirsty is the correct approach, think again! It is said that by the time we receive the signal of thirst, our body has already undergone to a certain degree of dehydration. So, it is important to keep sipping water throughout the day. This practice offers two benefits: first, it prevents our bodies from becoming dehydrated; second, it protects our kidneys from potential harm caused by drinking large amounts of water in a single stretch.
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So, you should evenly distribute your water intake throughout the day to achieve optimal hydration and enhance your energy levels.
#3: Listen to the Body’s Signals
Staying alert and listening to body signals is crucial. There’s no rulebook that can guide you through your body’s hydration needs. It is up to you to remain attentive and conscious of your body’s cues, ensuring that you meet its hydration requirements effectively. For better tracking, you can keep a water journal with you. It will help you track your daily water intake, identify specific patterns, and improve your hydration habits to ensure you stay adequately hydrated throughout the day.
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Your body can lose up to 2% of its water content before you even feel thirsty. This is why staying proactive about hydration is crucial; by the time you notice signs of dehydration, it may take a while to fully rehydrate.
The signals that indicate a low hydration level are dry mouth, fatigue, and dark-colored urine. Don’t ignore them, and find ways to keep yourself well-hydrated throughout the day.
#4: Utilize Hydration Supplements
Don’t forget to utilize the hydration supplements to fulfill your hydration needs. When we do intense workouts or exert ourselves in rigorous physical activities, our bodies sweat out the water and minerals from our bodies. This is where hydration supplements become significant in meeting the body’s hydration needs, allowing us to replenish lost fluids and minerals.
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Hydration supplements are generally electrolyte tablets and powers. They provide added assistance in maintaining our body’s hydration levels and allow us to enhance our performance during workouts or otherwise.
SHOP ON AMAZONQuick Tips to Keep Yourself Hydrated
- Try adding flavor to your water. You can add well-sliced lemons, cucumbers, oranges, beetroot, and other ingredients of your choice to your water jug. The infused water will not only improve the taste of your water but also make it nutrient-rich.
- If you forget to drink water in your busy routine, make it a habit to drink at least a glass of water before your meals. It’ll help you meet your water requirements to the least, if not fully.
- You can install apps on your cell phone that remind you to sip water from time to time. This way, you can keep track of your daily water intake without constantly thinking about it.
- Keep a water bottle with you wherever you go. It will automatically remind you to drink water no matter where you are.
- You can also monitor the color of your urine. This will give you a clear picture of how well you’re meeting your body’s water needs.
Takeaway
Hydration is a vital component that supports our body’s functions. A single lapse in maintaining proper hydration can disrupt the function of our mind and body. It is important that we remain sensitive and alert to our body’s need for water and fluids. Ignoring our body’s signals can significantly impact our energy levels and overall well-being. So, it is crucial that we don’t forget to meet our daily water needs and find ways to remind ourselves to stay hydrated throughout the day.
FAQs
Staying hydrated comes from sipping the water throughout the day and consuming water-rich foods to meet your hydration needs.
To stay hydrated throughout the day, you can include beverages like coconut water, herbal teas, and electrolyte drinks in your routine to ensure your body receives adequate fluids and remains energized. You can also drink the infused water to provide maximum benefit to your mind and body.
Signs of dehydration include thirst, dark yellow urine, dry mouth, fatigue, dizziness, and headache. If you experience any of these symptoms, it’s a clear sign that your body is dehydrated.
It is beneficial to drink water at regular intervals and at a slow speed. Gulping the water quickly and in large amounts can cause potential harm, such as overwhelming your kidneys, leading to ineffective hydration, and increasing the risk of bloating or discomfort.
The 10-gulp rule suggests taking at least 10 gulps of water at a time to ensure adequate hydration. This method encourages you to drink more and stay consistently hydrated.
What are the primary functions of water in our body?
