Hydration: Your Key to Better Health
Our bodies need water to function, with hydration affecting everything from our energy and focus to our digestion. Find out why drinking enough water every day is key and how to vary your intake in 10 easy, delicious ways.
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Water makes up around 60% of the human body and 85% of the brain. It’s essential for life, since it carries nutrients to cells, regulates body temperature, helps flush out toxins, and lubricates joints. In other words: Without water, nothing works!
Throughout the day, we naturally lose water as we sweat, breathe, and excrete bodily waste. Certain factors such as heat, physical activity, and diuretic drinks such as coffee and alcohol make us lose more water and need to take more in. Even mild dehydration can have serious consequences: fatigue, headaches, trouble focusing, and impaired physical and cognitive performance. Over time, chronic dehydration can lead to health problems, including kidney stones, frequent urinary tract infections, and digestive problems.
So how can you tell if you’re drinking enough water? A dry mouth, dark urine, headaches, or a drop in energy are all signs that you need to hydrate. And beware: Waiting until you’re thirsty is a bad strategy! Thirst is a warning sign that dehydration has already set in. To avoid dehydration, experts recommend that adults drink around two litres of water per day, adjusting the amount according to age, outside temperature, and levels of physical activity. Exercise causes the body to lose water as well as electrolytes—the minerals that keep the muscles, heart, and nervous system working properly. So it’s important to stay hydrated before, during, and after exercise to avoid cramps, shortness of breath, and muscle fatigue. Experts recommend drinking about half a litre of water in the two hours before exercise, then gradually rehydrating afterward to optimize recovery.
Staying hydrated can sometimes feel like a chore, but there are lots of ways to make it more enjoyable! Here are 10 tasty options you can tailor to your needs and preferences to make getting enough water every day a real treat:
1. Alkaline water
Thanks to its naturally high pH, alkaline water helps rebalance our generally acidic diets and can relieve symptoms of gastric reflux.
2. Lemon water
The acidity of lemons aids digestion and reduces bloating. Hot tip: Use a reusable straw to protect your tooth enamel.
3. Green tea
Low in caffeine and rich in antioxidants, green tea gives you an energy boost, protects your body from free radicals, and supports your immune system.
4. Herbal teas
Caffeine-free herbal teas are a great way to hydrate at any time of day. Brew chamomile to relax, peppermint to aid digestion, and ginger to boost immunity. Each plant has something to offer!
5. Cold-pressed juices
Rich in water and vitamins from fruits and vegetables, cold-pressed juices are a tasty way to hydrate without the added sugar of traditional juices.
6. Kombucha
This fizzy, fermented drink is packed with probiotics, which feed good bacteria in the gut and support a healthy digestive system.
7. Natural energy drinks
Drinks made with yerba mate and guayusa provide a sustained energy boost—without the jitters or sudden crash—along with antioxidants to protect your body from free radicals.
8. Electrolyte supplements
These supplements replenish the electrolytes lost during exercise or in hot weather, preventing dehydration and its unpleasant effects, such as cramps and fatigue./p>
9. Vitamin supplements
Fortifying your water with vitamin supplements to add essential nutrients is a great way to mix business and pleasure!
10. Collagen supplements
Add collagen peptides to your drinks to support skin, hair, and joint health and keep yourself hydrated.
This article provides general information only and is not a substitute for professional advice or care. The effect of the products presented in this article may vary from person to person. Some products may be contraindicated for you if they interact with any medication you’re taking. If you’re under medical supervision for a health problem, please consult your health professional before including these products in your diet.