How to Hydrate Like a Pro

You’ve heard it countless times: “Stay hydrated and drink more water!” The importance of increasing fluid intake and staying hydrated is always a hot topic. However, proper hydration isn’t just reserved for sunny days and beach trips—it’s a year-round essential for your overall well-being. Drinking water is important for a multitude of essential functions in the body.

Drinking water aids in regulating body temperature through perspiration, lubricates joints, transports nutrients to our cells, strengthens the immune system, and supports the optimal functioning of organs. Notably, adequate hydration also has a significant impact on energy levels, focus, and mood. Next time you’re wondering how to improve energy levels , simply start with a tall glass of water.

Water, our body’s mainstay, constitutes a whopping 70% of our being. But how much hydration is enough? And are there any alternatives to plain old H2O? Let’s unravel the secrets to mastering the art of hydration, presenting you with simple tips to quench your thirst or hydrate like a pro.

How Much Water Should You Drink Daily?

According to the Institute of Medicine, the daily water intake for women is about 9 cups (or 2.7 L) of water per day, while men require about 13 (or 3.7 L) cups per day. If you can’t remember the last time you had a glass of water, don’t worry: these estimates include water from drinks as well as food. Fluid needs vary from person to person.

For example, older adults tend to require fewer fluids than younger adults due to decreased thirst sensation and changes in kidney function. But for athletes or those with certain medical conditions like UTI’s (urinary tract infections), water intake requirements are much higher. And, pregnant and breastfeeding women need extra water intake too.

In fact, one cross-sectional study published in BMC Pregnancy and Childbirth found that pregnant and lactating women are at higher risk for insufficient water intake. In addition, certain medications like diuretics may also affect fluid balance in the body. And when it comes to diarrhea, vomiting, excessive sweating, and not eating or drinking enough that can also raise one’s fluid needs.

Preventing dehydration is vital. Signs of dehydration include thirst, dry mouth, dark-colored urine, infrequent urination, fatigue, dizziness, dry skin, headaches, muscle cramps, and lightheadedness. It’s important to promptly address dehydration by drinking more water.

Blanket recommendations for fluids are tough to come by, since hydration level needs vary from person to person. That said, here are two simple ways to assess your hydration (or dehydration) status:

1. You’re likely well hydrated if your urine color is a very pale yellow or colorless.
2. If you feel thirsty, you’re probably already dehydrated.

How Can You Meet Your Hydration Needs?

We understand that water can be hard to drink for some people. Luckily, our fluid needs can be met by eating some foods! In fact, approximately 20% of our fluid requirements can be fulfilled by eating certain foods. Fruits and vegetables are excellent sources of water. By including a refreshing salad for lunch or adding fruits to yogurt you can contribute to your daily fluid intake. Curious about hydrating foods? Here are some fruits and vegetables known for their high water content:

• Strawberries
• Watermelon
• Cucumber
• Cantaloupe
• Celery
• Spinach
• Lettuce
• Cabbage

And for the caffeine lovers, while coffee and tea are considered diuretics they can still contribute to your daily fluid intake. Just remember not to rely solely on them for hydration. Nothing quite replaces the benefits of drinking plain water for good hydration. If you need some motivation to reach your hydration goals, consider using a water bottle with marked measurements to track your intake as you drink, or try using a reminder app, which will prompt you to drink water throughout the day. 

Staying hydrated is easy with plenty of options besides drinking water: if you find plain water or tap water unappealing, drink coconut water. You can also mix things up by opting for unsweetened sparkling water or adding some flavor to your water. Just add mint, cucumber slices or pineapple chunks for a refreshing sip. As well, try to avoid relying on soft drinks, sugary drinks, or processed fruit juice for regular hydration as they contain added sugar.

What Are Electrolytes?

Electrolytes are essential minerals in our body that have an electric charge. They include minerals such as sodium, potassium, calcium and magnesium. These electrolytes play important roles in various bodily functions including maintaining proper fluid balance, supporting nerve and muscle function, and regulating pH levels. Electrolytes are extremely crucial for hydration, nerve impulses and muscle contractions. 

Electrolyte balance can change due to factors like dehydration, fluid loss, sweat loss, diarrhea, or the use of diuretics. When you drink excessive amounts of water, it can dilute body fluids, leading to low sodium levels in the blood known as hyponatremia. Mild hyponatremia may cause headaches, while severe cases can be life-threatening. On the other hand, if you suffer from severe dehydration, sodium levels in the blood can increase, resulting in hypernatremia. In severe cases, hypernatremia can cause brain damage.

Potassium is also important for fluid balance in the body. When cells have excess water, sodium-potassium pumps activate at cell membranes. They let sodium in and push potassium out, restoring balance. Sodium and potassium work opposite each other to maintain fluid balance.

How To Get More Electrolytes In Your Diet

Great news! Electrolytes are present in foods that are likely already a part of your diet. While sodium is naturally found in many common foods such as cheese and yogurt, it is also added to a majority of processed foods. However, most Americans already consume more sodium than the recommended daily amount of 2,300 milligrams, so there’s no need to actively seek out additional salt. On the other hand, it’s important to focus on including potassium, magnesium, and calcium in your diet as they are essential nutrients. 

The healthiest sources of potassium

• Bananas
• Dairy products (yogurt, milk, cheese)
• Dates
• Tomatoes
• Avocado
• Sweet potatoes
• Swiss chard
• Oranges
• Brussels sprouts

The healthiest sources of magnesium

• Black beans
• Dark chocolate
• Spinach
• Whole grains (oats, farro, barley)
• Nuts and seeds (almonds, cashews)

The healthiest sources of calcium

• Dairy products (yogurt, milk, cheese)
• Fortified tofu
• Fortified plant-based milks
• Bok choy
• Broccoli
• Almonds
• Fish with bones (canned salmon, sardines)

If you want to hit your electrolyte targets, we recommend a balanced diet that emphasizes and prioritizes whole foods. However, there are certain situations where additional assistance might be beneficial. For example, if you are prone to hyponatremia, engage in intense physical activity, perspire heavily during workouts, or are exposed to hot temperatures, you may require some extra support. This is why some beverages like sports drinks have added electrolytes to help the body replenish lost minerals.

Boost Your Hydration with Functional Beverages

Functional beverages contain bioactive ingredients like vitamins, minerals, electrolytes, probiotics, or adaptogens, supporting overall health beyond keeping you hydrated. These drinks, which include coconut water, kombucha, and energy drinks, may be especially beneficial post-workout and during high-stress periods. Their components enhance energy, improve mental focus, aid digestion, and boost immunity. 

Functional beverages can be a healthy addition to your hydration routine, but it’s important to be mindful of potential drawbacks. These include added sugars, artificial ingredients, and over-reliance on stimulants like caffeine. Drinks that contain added fiber, probiotics, or artificial sweeteners may lead to bloating and gas, especially if consumed in large amounts. Additionally, high levels of certain herbs in energy or adaptogenic drinks can irritate the stomach or cause acid reflux. It’s important to be mindful of your body’s digestive tolerance before running to the store for a 24-pack.

Types of Functional Beverages and Their Benefits

There are many different types of functional beverages, from 100% natural to extensively chemically enriched. You might incorporate each of these beverages throughout the day, or stick to one kind depending on your tastes and nutrition needs. Here are some of the most common varieties: 

• Coconut Water: Naturally rich in electrolytes like potassium and magnesium, coconut water is an excellent choice for rehydration after physical activity. Its light, refreshing taste makes it a popular alternative to traditional sports drinks.
• Infused Water: Infusing water with fruits, herbs, or vegetables adds vitamins and antioxidants while enhancing flavor. It’s an easy and affordable way to upgrade your hydration at home without needing to purchase special products.
• Adaptogenic Drinks: These beverages, infused with herbs like ashwagandha and ginseng, may help relieve stress and improve mental clarity. In addition to keeping you hydrated, they make a great alcohol-free option for social gatherings.
• Protein Shakes: While protein shakes primarily aid in muscle recovery after workouts, they also contribute to your fluid intake. Just be sure to drink them alongside, not in place of, water to stay properly hydrated.
• Probiotic Drinks: Beverages like kombucha and kefir support gut health while also hydrating you. If you enjoy their tangy, fermented flavors, adding a probiotic drink to your routine can give your gut flora a beneficial boost.

The Bottom Line On How To Hydrate Like A Pro

To hydrate like a pro, prioritize drinking enough water throughout the day and pay attention to your body’s thirst signals. Include electrolyte-rich foods in your diet and consider replenishing electrolytes with RD or doctor-approved supplements or specialized hydration products, especially after intense workouts or illness. Adjust your fluid intake based on your activity level and the environment. Hydrate before, during, and after workouts, and consider individual factors like health conditions. Functional beverages can also be a great addition to your routine, offering targeted benefits like enhanced recovery, stress relief, or improved gut health. By following these guidelines, you can maintain proper hydration for overall well-being. Alright, now go get yourself a glass of water.

Ready to work on your health and nutrition goals? Sign up for your first session with a Culina Health registered dietitian today – your care is probably covered by your insurance plan!