Hydration while you're on the move
With warmer weather comes more time outside, frequent weekend trips, and more fun time with friends and family. We tend to get caught up in our increased activity and get dehydrated.
Experts report that all living things need water to survive and up to 90 percent of the body weight of some organisms is water. For humans, it can be up to 60 percent of our body weight.
Research has shown that, on average, most people "adequately meet" their daily hydration needs with women consuming an average of 91 ounces and men consuming an average of 125 ounces of fluids.
As we become more active and our days get busier and busier, it can be easy to forget that we need to drink more to stay hydrated.
What Causes Dehydration?
Put simply, dehydration is what happens when your body expels more liquid than it takes in. According to the Mayo Clinic, in addition to not drinking enough water, other possible causes of dehydration include:
Diarrhea
Vomiting
Fever
Excessive Sweating
Increased Urination
Certain Medications (such as Diuretics)
Some of these causes can be due to undiagnosed illnesses such as diabetes. When it comes to diarrhea and vomiting, not only does your body lose fluids, but electrolytes that are critical minerals in your body that help with a number of functions and this can become deadly.
Experts report there are natural diuretics that can also reduce the amount of fluids in your body. products containing caffeine (coffee, chocolate, etc.) and alcohol are two of the most common ones.
How Much Fluid Do We Need?
There is no official amount of the right quantity of fluid intake, but the Mayo Clinic reports that approximately 15.5 cups of fluid for men and 11.5 cups for women is generally sufficient.
The National Academies of Sciences, Engineering, and Medicine explains that approximately 80 percent of the fluids we take in comes from consuming water and beverages and the remaining 20 percent comes from foods we eat.
Symptoms of Dehydration
Generally, our natural thirst lets us know that our body needs more fluids. When our mouth is dry, we usually drink something and in most cases, this is sufficient to reach a desirable level of hydration. However, if you're too busy or distracted to stop and take a glass of water, it's important to be aware of the symptoms of dehydration, which vary based on the extent of the problem. Untreated dehydration can cause seizures, brain damage, and even death, particularly for more vulnerable individuals such as infants and the elderly so it is important to watch for these signs.
Dry Mouth
Sunken Eyes
Low Urine Output and/or Dark Colored Urine
Dizziness
Sunken Eyes
Rapid Heart Rate
Inability to Produce Tears
Tips to Stay Hydrated
The most obvious way to stay hydrated is to drink plenty of fluids each day but it's not always convenient to get a glass of water. There are things you can do, however, to ensure you have water ready and available so your body can stay at it's top performance.
Stick With Water
Water is the safest bet for fluids, especially for busy people. When we are traveling or running errands, it can be tempting to pick up a soda or other soft drink that is full of sugar and other chemicals.
Stock Up
Keep a supply of bottled water conveniently located. This way, if you are on the go, you can just grab a bottle out of the fridge and drink it as you travel.
Avoid Diuretics
Drinks such as coffee or your favorite cocktail contain diuretics which are known to cause dehydration. If you plan to imbibe with friends or family, be sure you're properly hydrated before partaking in alcohol consumption. This will help offset the dehydration that comes with drinking.
Take Things Slower
Since higher temperatures will create more heat, your body will produce more sweat, especially with physical activity. Exercise is an incredibly beneficial way to promote health and well-being but it's important to not overdo it. The same can be said for everyday activities such as grocery shopping or running errands. Be mindful of when you feel your body temperature begins to rise and take time to cool yourself off and have nice drink of water or juice.
Watch Your Diet
Remember that as much as 20 percent of our fluid intake comes from foods we eat. There are many summer foods that contain high quantities of water.
Melons
Such as watermelons and cantaloupe are as much as 91 percent water.
Fruits
From oranges and grapefruits to strawberries, these yummy fruits can help keep you hydrated.
Veggies
Vegetables such as cucumber, celery, lettuce, cauliflower, and tomatoes can be eaten raw (be sure to wash them) and can, therefore, be eaten on the go or when relaxing at home.
Dairy Products
Skim milk, yogurt, and cottage cheese are three examples of dairy products that have high water content.
Coconut Water
This smooth, refreshing drink is an excellent source of not only fluids but many other essential nutrients. It's not just great for staving off dehydration, but has many other health benefits without the high levels of sugar found in other drinks.
Keep Track
While it is vital to stay hydrated - particularly during warmer weather when our body expends more fluids than usual - it is also important to not overhydrate. It's not always feasible to keep track of the amount of fluids you are taking in, especially for active individuals who are always on the go.
That's why we designed the 64-Ounce, Sports Water Bottle that holds more water and lets you keep track of how much water you're taking in as well as a helpful time guide to remind you to drink during your busy day. With it's larger capacity, you'll need only to refill it twice to get the perfect amount of water (or three times for active individuals), and you can take it with you anywhere.
We have several different sizes of water bottles with the same unique design, intended to keep you hydrated no matter where you are.
At Three Drops of Life, we are passionate about the lifstyles of our customers. We invite you to browse through our products or contact us today if you have any questions about the products we supply.