Welcome to the season of sunny days and adventures! As the temperatures rise, prioritizing hydration and keeping our bodies nourished becomes even more critical. At JUST BETTER BRANDS, we believe hydration is crucial to every healthy living routine!
Did you know that an estimated 75% of Americans are
chronically dehydrated? WOAH!
If you’re not drinking enough water, you need to plan ahead to stay on top of your hydration game. We’ve got you covered in this week’s blog!
The Importance of Hydration:
Water is the essence of life, and our bodies rely on it to function optimally. Hydration is crucial for maintaining the balance of fluids, regulating body temperature, supporting digestion, and promoting healthy skin.
Recognizing the signs of dehydration:
When our bodies lack sufficient fluids, they send out signals to alert us of the imbalance.
Dehydration is a condition that requires immediate attention
to restore the body's fluid balance.
The most common sign of dehydration is a persistent feeling of thirst, and a dry, sticky, or tacky sensation in the mouth may also be present. This is a clear indication that your body needs hydration. Grab your water bottle and drink up!
Fatigue, dizziness, and headaches are other common symptoms, as dehydration can affect blood flow and oxygen circulation.
An easy way to determine if you are dehydrated is by the color of your urine. Dark-colored urine or a decreased frequency of urination are DEFINITE signs of dehydration! Your urine should be pale yellow or nearly clear all the time!
Pay attention to dry or flushed skin and muscle cramps or spasms, which can result from an electrolyte imbalance caused by inadequate hydration.
Keep in mind that these signs may vary in intensity depending on the severity of dehydration. By being aware of these indicators, we can take prompt action to rehydrate our bodies and restore our natural balance.
How much hydration do we need?
The amount of water necessary for proper hydration can vary depending on age, weight, activity level, and climate. However, a general guideline often recommended is to consume half your body weight in ounces of water daily. It's important to note that this is a rough estimate, and individual hydration needs may differ.
Various factors can affect how much water a person needs to drink. For example, physical activity can increase the water needed to replace fluids lost through sweating. Environmental factors like high temperatures or humidity can also increase the body's need for water.
It's imperative to listen to your body and pay attention to signs of dehydration and replenish your fluids throughout the day!
Here are a few of our best tips for staying hydrated
and ready for adventure!
A Sensible Plan for Staying Hydrated:
Start Your Day Right: Begin each morning with a 16-20 ounce glass or bottle of water to kickstart your hydration journey. Drinking 16-20 ounces of water FIRST THING in the morning is a foundational habit that sets the tone for a healthy and energized day.
After a night’s sleep, our bodies naturally become dehydrated. By rehydrating ourselves with a HUGE glass of water as soon as we wake up, we kickstart our metabolism, replenish our cells, and awaken our digestive system.
This simple yet powerful self-care act not only rehydrates our body but also helps to flush out toxins, support optimal brain function, and boost overall vitality. It's an easy and effective way to prioritize yourself and set a positive tone for a day filled with hydration and well-being.
Set Reminders:
Use technology to your advantage! Set reminders on your phone or smartwatch to prompt you to drink water regularly throughout the day. Create a hydration schedule and stick to it.
Hydration App:
If setting the alarm isn’t your style, download a hydration-tracking app to monitor your daily water intake. Many apps offer personalized reminders and additional helpful insights to motivate you. (Here are a few popular choices to check out!)
Carry a Reusable Water Bottle:
Invest in a durable, portable water bottle that suits your style. Having it with you at all times serves as a visual reminder to sip on water frequently.
Infuse with Flavor:
Experiment with infused water options if plain water gets a little boring. Add slices of cucumber, berries or fresh mint leaves to your water bottle for a burst of natural flavors. Create flavor combos that ignite your senses and add a little nutritional perk to your water!
Snack Smart:
Opt for hydrating snacks that help you reach hydration goals. Snacking on hydrating foods such as high water-content fruits and veggies (watermelon, tomatoes, grapes, cucumbers, etc.) is a smart way to increase your water intake and add essential nutrients (and fiber) to your day.
Hydrating Foods for Summer:
Here are a few mouthwatering foods to add to your shopping list:
Cucumbers:
Crisp and cool, cucumbers are hydrating heroes. They also contain silica, which is known for promoting healthy skin and supporting connective tissues.
Watermelon:
A summer classic, watermelon is about 90% water and has some electrolytes, vitamins A and C, and lycopene, and is the most abundant source of citrulline.
Fun Fact: The highest amount of citrulline is found in the white rind surrounding the flesh. So don’t throw that away; add it to smoothies or salads!
The amino acid citrulline offers a wide range of health benefits. Once consumed, citrulline converts into another amino acid called arginine, which promotes blood vessel health by improving blood flow. Arginine plays a crucial role in various organs, including the lungs, kidneys, liver, and immune system, and has been proven to aid in wound healing.
Berries:
Strawberries, blueberries, raspberries, and blackberries are not only delicious but also packed with water content, fiber, and antioxidants. Have them for a snack, add them to smoothies and salads, or pop a few in your oats or yogurt! Eat berries every day!
Citrus Fruits:
Oranges, lemons, and grapefruits are refreshing sources of vitamin C and can be enjoyed in slices, salads, or infused water.
Leafy Greens:
Incorporate hydrating greens like lettuce, spinach, and kale into your summer meal plan. They offer a water boost while providing fiber, vitamins, and minerals.
Tomatoes:
Perfect for summer salads or a refreshing gazpacho, tomatoes are hydrating and rich in antioxidants like lycopene.
As the temperature rises and the sun calls us out to play, let's prioritize hydration for the whole family. Implementing a sensible plan for staying hydrated, and incorporating hydrating foods into your meal planning, will ensure you stay refreshed, revitalized, and ready to seize every summer moment!
just better.® fiber is here to support you on your journey toward optimal hydration and health. Cheers to a hydrated and vibrant summer!
LIVE… just better.®!
