Are you hydrated? You must read these tips and reasons

Did you remember to drink water these last past few days? Not surprisingly, you are going to reply something like that: I’ve heard this everywhere and many times. If you’ve heard this then why an overwhelming number of us are still not drinking enough water? In fact when you feel thirsty, your body is already dehydrated and is seeking water immediately.

Surprisingly, Health Canada hasn’t determined a minimum daily water intake, however they recommend ‘higher intakes of water for those who are very active or exposed to hot environments.’ While we can go a very long time without food, water is something we can’t eliminate even for few days because our body will shut down.

The Dietitians of Canada describe that ‘our bodies are comprised of about 70 percent water’, which we need for digestion of food, carry nutrients into the cells, remove waste, cushion organs and also to maintain body’s fluid and electrolytes balance.

I often hear my clients are saying that they are too preoccupied to drink water or water is another thing to remember or that they’re worried about the increased trips to the washroom or water is not tasty.

Regardless of these complaints and excuses, there are simple solutions to ensure your body is getting enough hydration every single day.

1. Obtain water from your food

Many people don’t realize that there is food that will improve hydration in the body.

A study from the American Journal of Clinical Nutrition documented that ‘eating foods with higher water content satisfies our appetites more than drinking a glass of water on its own or with solid food’. The researches noted that cucumber, celery or lettuces are very high in water content, and therefore they are great choices for improving hydration.

Don’t forget to eat fruits such as watermelon, cantaloupe or berries. Eat frequently rich in water vegetables especially zucchini, cucumber or tomatoes. Low-sodium soups are also good options. The above foods tend to balance our hormone called insulin because high-water, high-fibre and low-glycemic foods limit insulin release. These ‘bulky’ foods also stretch our stomachs. When stomach stretches, the appetite-suppressing hormone CCK is released sending the message to our brain that not more food is needed.

Some of us may use this simple technique to control appetite and lose even few pounds!

2. Include the right kind of salt
Do you know that not all salts are equal?

I highly recommend the book titled ‘Water & Salt. The Essence of Life’ by Dr. Barbara Hendel. She talks that mineral salts, e.g. Celtic Salt, are different than the refined, processed and bleached salts often found in most of our modern foods. Dr. Hendel explains that mineral salts are identical to the elements of which our bodies have been built.

In addition Celtic Sea Salt is rich in calcium, magnesium and potassium to keep our bones strong, maintain good electrolytes balance and good health.

It is a recommended habit to take a small pinch of Celtic Sea Salt with water and drink in mid-afternoon. Naturally you will be well hydrated.

3. Add only natural flavours to your water
Most of us complain about the taste of water as stated previously.

My clients are often asking ‘how do I make water taste good?’

I always advise to avoid all pre-flavoured waters as they are full of chemicals and sugar! The study published in the European Journal of Dentistry, 2007, found that the majority of flavoured water caused as much tooth erosion as orange juice. The best option is to look for natural flavours to satisfy your taste.

I recommend a mixture of filtered water with slices of fresh fruit or freshly squeezed lemon. The natural sweetness of fruit will add the flavour and improve taste of regular water.

Drink water to lose weight!

A study published in the Journal of Obesity, observed that overweight individuals who consumed 500 ml of water before each meal lost much more weight than those individuals who did not.

Don’t forget about this study if you are planning to get in shape!

Lastly, here my tips how to enjoy Water!

Combine filtered water with lemon, fresh berries, slices of cucumber, fresh mint and basil. Make a large amount of this recipe for your daily requirements. Remember to drink more water on days when is hot or you are physically active as your intake should be higher.

§  Lemon supports a healthy liver, by increasing bile production and detoxification

§  Mint is naturally stimulating, energizing and refreshing

§  Basil has anti-inflammatory and anti-bacterial properties

§  Cucumber relieves stress thanks to its B vitamin content. 

Cheers and stay hydrated!

Please forward this article to your friends, family or co-workers that would enjoy reading it.

And please remember, I am here to help you!

Maria Pawlicka, BAA, M.Sc., CNP

Certified and Registered Nutritionist