As we come off a warm and humid weekend, and start the hottest month of the year, it is the perfect time to think about proper hydration. Being hydrated helps protect us against bladder irritation, UTIs, constipation, and supports optimal organ and tissue function!
To reap those benefits, two-thirds of our daily fluid intake should be water. If it’s challenging to keep track of how much water you’re drinking, you can get multiple water bottles, and fill them up each night to set your target amount for the next day. If you don’t enjoy plain water, you can try getting an infusion pitcher – add lemon slices, mint, cucumber, or whatever tastes good to you. Stick it in the fridge, and then the next morning you have a refreshing day of hydration ahead of you.
So two-thirds of our hydration is water, but what about the rest of it? According to the US National Academies of Sciences, Engineering, and Medicine, about 20% of our daily fluid intake comes from the foods we eat, like yogurt, soup, smoothies, or some of the delicious summer fruits in season right now.
And the remainder? That is where you can add non-diuretic fluids like milk, juice, herbal tea, coconut water, or seltzer. Coffee, alcohol, and caffeinated beverages are delicious, but we wouldn’t recommend counting them towards your daily hydration target.
If you are exercising, sweating, or breastfeeding (or all three!) you’ll need more water. To assess if you are meeting your body’s needs, monitor your urine color throughout the day. A pale straw or light yellow color means you are right on target. Darker yellow or amber means you need to drink more water, while completely clear urine means you’ve drank more water than necessary, and can reduce your intake.
If you’ve reached for your water bottle while reading this email….me too. Just remember to sip, not chug, so your body has time to absorb what you drink!
PhysioWellnessVA 