Staying hydrated is an essential part of keeping fit and in good health. Staying hydrated ensures that your body is functioning properly; as humans, we are designed to only go up to around three days without water, and it’s not uncommon to experience all manner of awful side effects once your body begins to lose its hydration. Dehydration can lead to dangerously low blood pressure, lethargy, irritability, headaches, shock, a rapid heart rate, and in severe cases, death. In general, the average adult can maintain proper hydration levels by drinking the right amount of water. Here are our top tips for staying healthily hydrated all the time.
Tip #1. Pick the Right Water:
Staying hydrated means drinking as much water as possible throughout the day, so picking a type of water that you like is essential. As a general rule, it’s best to avoid hydrating drinks that contain added sugar to prevent spikes in insulin levels, sugar crashes, and other issues. Electrolyte-enhanced waters are a popular choice, although regular water from the faucet will also do just fine. If you don’t enjoy the taste of plain water, one good idea is to let your water infuse with some of your favorite fruits overnight for a tasty, thirst-quenching beverage in the morning.
Tip #2. Snack on Fruit:
It’s not just what you drink that impacts your hydration levels – the type of food that you eat also plays a part. You can help yourself to stay as hydrated as possible by choosing smart foods to snack on, for example, fruits, which are usually rich sources of both fluids and electrolytes. Dates and bananas are particularly good choices for re-hydrating and regaining your energy after an intense workout since they both contain high levels of the electrolyte potassium. However, bear in mind that fruity snacks shouldn’t replace water!
Tip #3. Cut Down on Caffeine:
Whilst you won’t be the only one who needs a strong cup of joe to get them going in the morning, limiting your caffeine intake is important to avoid getting dehydrated quickly. Caffeine can cause you to dehydrate at a faster pace, so whether you’re drinking lattes, Americano, or even green tea, it’s vital to up your water intake to combat the dehydrating effects. Limiting caffeine throughout the day and cutting it entirely out of your diet after lunch-time will also help you improve your sleep and stay better energized.
Tip #4. Know the Physical Signs:
Becoming dehydrated is a serious issue for your body, so it’ll let you know with various physical signs. For example, the signs of dehydration skin turgor test is a simple exercise that involves pinching your skin to see how hydrated you really are. If you are hydrated adequately, the skin between your thumb and first finger on the back of your hand will bounce back into place when pinched. Another way to determine your hydration levels is to check the color of your urine – if it’s clear, you’re well hydrated!
Did you find these tips useful? Let us know your thoughts in the comments.