Hot weather is in full swing in Lake County, so staying hydrated is as important as ever. Hydration is one of the most critical factors in maintaining health and weight — it’s also one of the most overlooked.
Our bodies are made up of 70 percent water and need it to function. So, when it comes to hydration, a simple glass of water is all you need.
Packaged drinks like soda, fruit juice, ice tea and sports drinks are often high in sugar and can be counterproductive to your hydration needs. Just two sugary drinks a day can add up to an extra pound each week. When you think hydration, try to make water your go-to beverage. It’s the sugar free, calorie free choice that is best for your health.
There are certain times you can drink water for increased health benefits. Drinking water around routines that are already in place can also help you make a habit out of hydrating. Keep a glass of water right next to your bed so you can drink it upon waking to start your day off with hydration. The shower can be a cue to hydrate. Don’t hop in the shower until you’ve had a glass of water. Hunger cravings are often a sign of dehydration. If you have a craving, or are anticipating a meal, drink a glass of water. Drinking water may curb cravings, plus it aids in digestion. And, if you get a headache, drink a glass of water before reaching for pain pills.
If you get bored with water add the juice of half a lemon or make yourself some herbal tea (not caffeinated). Buy yourself a new water bottle to keep with you during the day. This can act as a motivator and reminder to hydrate.
Fruits and vegetables contain a certain amount of water. This shouldn’t count toward your daily water intake, but you can rest knowing that you are boosting your hydration if you eat more fruits and vegetables. If you are wary of drinking water because you don’t want to have to wake up in the night to use the restroom, make it a goal drink your day’s worth of water before 7 p.m., or at least two hours before bed.
Infused water is another way to make hydrating fun. Add whatever fruits, veggies and herbs that sound delicious to you, or try one of the combos below:
• Lemon wedges, chopped mint leaves, and cucumber slices
• Orange wedges with cinnamon sticks
• Blueberries and sliced strawberries
There is no right or wrong way to prepare infused water, and plenty of room for creativity with ingredients and the process. You may add about ¼ cup of your desired ingredients to a large pitcher and let it sit overnight in the fridge. Or, you may simply toss a handful in your water bottle to take on the go.
In order to stay properly hydrated, be sure to get enough water for your body weight. There is a popular equation to determine water consumption: Weight (pounds) / 2 = ounces of water to drink a day. So, a person who weighs 160 pounds, for example, should drink 80 ounces a day, which is about 10 8-ounce glasses, or 5-pint glasses full.
Although it’s uncommon, it’s possible to drink too much water. Let thirst be your guide, and talk to your doctor before drastically changing your health habits.
Enjoy your summer and stay hydrated.
For more healthy living information, go to www.lakecountybewell.org.
