The body depends on water to survive, so much so that every cell, tissue, organ, and system in the body needs water to function properly. When you don’t supply the body with a sufficient amount of water, the body cannot effectively remove waste, maintain temperature, or keep joints lubricated. You can also experience headaches, a weakened immune system, constipation, fatigue, or brain fog when the body is dehydrated.
How To Recognize Dehydration
Recognizing dehydration is of the utmost importance to overall health. You can look to your urine to see if you are insufficiently hydrated. If urine is darker than usual or there is little to no urine, you are most likely dehydrated. A hydrated person will have clearer or light yellow urine. Other symptoms of dehydration can include:
- Dry mouth
- Extreme thirst
- Dizziness (or feeling lightheaded)
- Sleepiness or fatigue
- Brain fog
Three Tips For Staying Hydrated
Eat More Fruits & Vegetables
A recent study, which was published in the American Journal of Clinical Medicine, found that children who regularly ate fruits and vegetables were more hydrated than those who didn’t. Adults can also help themselves stay hydrated by eating hydrating fruits and vegetables. Some of these include carrots, pineapple, tomatoes, kiwis, bell peppers, cucumbers, watermelon, spinach, broccoli, and berries.
Drink Half Your Body Weight In Water
It is easy to say, “Drink more water to stay hydrated.” Because each person is different, it is best to use the bodyweight rule to stay hydrated. Drinking half your bodyweight in ounces of water is the way to stay hydrated. If you weigh 150 pounds and divide that by two to get 75, you should be drinking 75 ounces of water every day.
Exercise works to naturally increase circulation, which helps you stay hydrated. You can do this by circuit training, doing cardiovascular exercise, weight training, or going for a simple walk. Movement helps to boost electrolyte levels and works to circulate more nutrients into your cells. You do have to drink water while you exercise, though, to help facilitate this process.
You should be drinking water all the time, no matter what day it is. You can take part in a water challenge with a group of friends to challenge each other to stay hydrated. This can propel you into good hydration habits. Now that we are moving into summer and the heat is more powerful, always remember to hydrate!