By Zeena Keast
Without realising, many of us live in a dehydrated state, which impacts proper function of our organs, glands, muscles and all body systems – including the eyes – affecting our physical as well as mental health.
It is very easy to get dehydrated, and many factors such as the climate, exercise/sports, excessive sweating, forgetting to drink, some medications, over-consumption of sugar-laden foods and sports drinks, as well as air travel and excessive intake of alcohol and coffee can contribute to it. Fortunately, it is also easy to rehydrate, stay hydrated, get back to peak health and maintain it.
Drinking plenty of water and being well hydrated often don’t equal to the same thing. Proper hydration needs not only enough water, but the help of appropriate proportion of electrolytes, as they play a significant role in regulating our body’s water balance.
Electrolytes are molecules of important minerals – sodium, calcium, magnesium chloride, potassium, hydrogen phosphate and bicarbonate – and when dissolved in fluids, form electrolytes.
These are the positive or negative ions needed for our metabolic processes, as well as our digestion, nervous system, muscular system, visual function – the whole body in fact – down to the cellular level. Our cells rely on correct ‘osmolarity’, as they survive by balancing the water uptake and water loss, and we can seriously harm them if we either take in too much water, and cause serious damage if they don’t get enough. Electrolytes also help maintain our PH balance.
Experts suggest that hydration should be approached as intermittently as eating. Throughout the day, we should avoid sipping ahead of thirst, as that does not hydrate the body properly at any one time, and may result in the loss of valuable sodium in the blood – so we need to rather plan focused fluid intake breaks and drink fully when thirsty. For extreme endurance sports, the quantity of fluids needs to be adjusted to every individual’s needs, to maintain the appropriate hydration level and additional electrolytes are recommended.
How to hydrate sufficiently
- It is generally recommended to drink between 6-8 tall glasses of water per day on a rest day, however the most sound guideline is – as long as you are drinking water when you feel thirsty and include plenty of water-rich and electrolyte-rich foods to your diet, you will remain hydrated.
- For some variety, enjoy adding the following to your drinking water: lemon, lime, orange, cucumber, strawberries and mint.
- Adding a green smoothie or freshly pressed vegetable juice to your mornings will not only contribute to keeping your body well hydrated throughout the day, but help to absorb the rich nutrients.
- Herbal teas such as Hibiscus, Rose and Chamomile are not only hydrating, but calming and balancing at the same time.
- Stretching throughout the day helps to hydrate your body via the vast fascia network
Hydrating foods: cucumber, lettuce, spinach, celery, carrot, tomato, bell pepper, cauliflower, courgette, sprouts, beetroot, apple, pear, kiwi, blueberries, raspberries, watermelon, cantaloupe, strawberries, peach, plums, apricot, orange, pineapple, mango, grapes, grapefruit and more…
Electrolyte rich foods: *can be added to your smoothies*
- Sodium rich food for fluid balance and nerve function: Celtic salt, Sea salt, Himalayan pink salt, celery and celery juice
- Potassium rich foods for muscle and nerve function: coconut water, banana, citrus fruit, avocado
- Magnesium rich foods for muscle relaxation and cellular energy: chia seeds, pumpkin seeds, spinach, cacao
- Calcium rich foods for muscle contraction and bones: Chia seeds, sesame seeds, leafy greens, almonds and almond milk
Mission Tea’s ‘Hydrate’ is another great option
ENJOY!!