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Get the Water You Need With These Tips

By Rachel Carver

When it comes to overall health and nutrition, we often evaluate our fitness and how much lean protein, carbohydrates, fruits,  and vegetables we consume. But staying hydrated is an important part of staying healthy.

Our bodies are composed of 60 percent water. Water makes many body functions happen, including:

  • The transportation of nutrients to organs and cells
  • The disposal of toxins
  • The lubrication of joints and bones
  • The regulation of body temperature
  • The improvement of brain function

How Much Water Do I Need?

The answer depends on several factors. According to the Institute of Medicine, adult men should consume 3.7 liters per day, and adult women should consume 2.7 liters per day. You might need more if you are physically active, are breastfeeding, or spend lots of time outdoors in the heat. You don't need to feel parched to be dehydrated; even a two percent decrease in body weight because of a fluid reduction can impact physical and mental performance. Some people also naturally need to consume more fluid than others.

Keep yourself hydrated with these tips.

Watch Out for Fluid Depleters

Dehydration can start before you realize what's happening. For example, alcohol blocks anti-diuretic hormones, which increases fluid loss. If you are going to have a few drinks, plan on consuming some water in between each alcoholic beverage. Working out is important but can leave you feeling thirsty. Keep a water bottle close by while you exercise, and take some time to rehydrate after your workout. Getting sick is no fun but can decrease fluid. Keep drinking water, even when you don't feel well.

Drink Hydrating Fluids

Soda might taste good but it will not keep you hydrated. Water is the best choice, but you can also mix it up with other choices such as:

  • Tea
  • Sparkling water
  • Milk

Eat Hydrating Foods

You can get important fluids just by eating certain foods, including:

  • Cucumbers
  • Celery sticks
  • Lettuce
  • Tomatoes
  • Radishes
  • Watermelon
  • Cabbage
  • Low-sodium chicken, beef, or vegetable  broth

Other Tips

  • Find a water bottle you like and keep it filled
  • Track your water intake
  • Drink water with meals and snacks

Common Signs of Dehydration

  • Thirst
  • Feeling tired and irritated
  • Dizziness
  • Rapid or irregular heartbeat
  • Dry skin
  • High body temperature
  • Headaches and cramps

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Cincinnati, Ohio.

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