Bridge to Wellness

July: Hydration isn’t just for summer plants

by Sophia Speroff, MPH, RD

Drinking enough water every day is necessary for overall improved health and better body function. Water can help manage body weight and reduce caloric intake when substituted for drinks that contain calories. Drinking enough water can prevent dehydration, a state in which the body is unable to cool itself efficiently. Dehydration can lead to a lack of concentration, early fatigue, mood changes and constipation.

The fact is, your body depends on water to survive.

Some benefits of water

• Helps dissolve minerals and nutrients to make them accessible to your body
• Gets rid of wastes through urination, perspiration, and bowel movements while lessening the burden on your kidneys and liver by flushing out waste products
• Enhances the body’s ability to regulate temperature and cool efficiently while avoiding elevation in heart rate
• Protects body organs, lubricates and cushions joints, and moistens tissues in the eyes, nose, and mouth

Tips to increase fluid intake

• Flavor it: Adding fruit to your water, such as lemons, limes and oranges can improve the taste, which in turn, helps you consume more water than typical. Cucumber, watermelon, strawberries, and herbs also are delicious additions.
• Tie water to a routine: Drink a glass of water every time you brush your teeth, eat a meal, or use the bathroom.
• Eat your water: Many fruits and vegetables have a high water content, including melon, cucumbers, lettuce, and celery.
• Take it to go: Carry a water bottle with you to increase water consumption throughout the day. Fill your water bottle before you leave home and bring it along on your daily travels.
• Alternate your drinks: If you can’t give up soda or juice completely, try alternating with water. Each time you finish a glass of water, allow yourself to switch to a soda or juice, or vice versa.
• Serving up water: Aim to drink at least one glass during meals or opt for water when eating out. Bonus, you’ll save money and reduce calories.

Three Indicators of Dehydration

• Weight: Waking body weight is lower than usual
• Urine: Darkened color of morning urine or reduced daily frequency
• Thirst: Cravings of fluids are greater than usual or you experience dry mouth

Sources

• Get the Facts: Drinking Water and Intake | Nutrition | CDC
• Water: How much should you drink every day? | Mayo Clinic
• Tips for drinking more water | Mayo Clinic Health System
• Water: Essential to your body | Mayo Clinic Health System

This column is sponsored by the Stockbridge Area Wellness Coalition. Sophia Speroff is a Registered Dietitian (RD) of 10 years with her master’s in public health, currently working at St Joseph Mercy Hospital in Chelsea as a community RD. She has an athletic and competitive side, staying active training for triathlons and half marathons. In her free time, Sophia likes to hike, folk dance and garden.