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Tips for Staying Hydrated
Tips for Staying Hydrated
Adequate hydration prevents fatigue, ensures our muscles (including our heart) work properly, keeps our joints healthy, maintains skin integrity, keeps our metabolism humming along, and supports our body's natural cooling system.
Here are some tips for maintaining proper hydration:
Choose Water. Plain water is always the best, first choice for meeting our fluid needs. Sugary drinks and alcoholic beverages can actually dehydrate us.
Eat Fresh Fruits and Vegetables. We can meet some of our fluid needs by eating fresh fruits and vegetables like watermelon, cucumbers, salad greens, peppers, celery, berries, citrus fruits and more!
Consume Caffeine in Moderation. While caffeine does increase urine production, caffeine containing beverages like coffee and tea are also mostly water. Generally, keeping coffee consumption to 8-16 oz per day can help balance the diuretic effects of caffeine and help maintain fluid balance.
Drink Throughout the Day. It's important to spread our fluid intake throughout the day. If you have a hard time remembering to drink, set a timer on your phone. There are even apps that will help you track your water intake and send you reminders!
Carry a Container. Keeping a water bottle with you at all times increases the likelihood that you'll drink water throughout the day.
Calculating your Fluid Needs
Calculating your Fluid Needs
A general rule of thumb is to divide your body weight in half - this is how many ounces of water to aim for each day (ex 160 pound person would aim for 80 oz of water).
It is also a good idea to monitor your urine color (ideal is "pale lemonade") to help check your hydration status.
Signs of Dehydration
Signs of Dehydration
Dark yellow urine ("pale lemonade" colored urine is ideal)
Poor coordination or concentration
Low energy (fatigue)
Muscle cramps
Headache
Lightheadedness/dizziness
Check out this article from Harvard breaking down the basics of electrolyte drinks and who may or may not benefit from consuming them. Includes a recipe for making your own, low-cost electrolyte drink.
Recipes
Recipes
Beyond Water
Beyond Water
Fresh fruit and herbs are a really easy way to add excitement and flavor to your water! There are endless possibilities and combinations: strawberry-lime, cucumber-mint, orange-pineapple, etc. Get creative and follow your tastebuds!
Almost any herbal tea can make a delicious, refreshing iced tea! Some our favorite teas for iced tea are hibiscus, lemon ginger and peppermint.
Alcohol can contribute to fluid loss, poor sleep and increased risk for chronic illness. These recipes provide fun, elevated beverage ideas that are perfect for a hot summer day!
Comforting Drinks
Comforting Drinks
Hydrating Smoothies
Hydrating Smoothies
Decadent dessert-like smoothie low in added sugar, but high in flavor. A great breakfast for those of you with a sweet tooth.
Silken tofu is a surprise ingredient that makes this smoothie thick, creamy and full of protein. You won't even taste it!
Every recipe featured on this site has undergone review by board certified Lifestyle Medicine dietitians to ensure its nutritional value and alignment with evidence-based healthy eating principles. We do not include detailed nutrition facts to encourage inspiration, satisfaction and freedom from calorie counting.
Questions?
Contact the Lifestyle Medicine team:
lifestylemedicine@trinity-health.org
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