Hydration 101: The Truth About Proper Hydration and Electrolytes

Is It Actually Necessary to Drink So Much Water? 

Let's be real, if you leave your home you most definitely see people carrying water bottles or giant insulated tumblers of water. You’ve seen it, and chances are that you also probably have a water bottle that you take everywhere. Before water bottles became an accessory, were people just walking around dehydrated?

Times have changed, and these days people are serious about how much water to drink. But, have you ever considered why it’s important to drink water? Besides the obvious- you need it to survive- why is it so important to stay hydrated?

After reading this blog, you will be able to walk away with a basic understanding of hydration, an understanding of how much water you actually need to drink a day, signs of dehydration, and why hydration is so important for your body. So, grab your cute tumbler, get sipping, and learn about the importance of hydration.

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To understand why hydration is so important for your body, it is important to know what hydration is.

According to the National Kidney Foundation, “Hydration is defined as having the right amount of water in your body to maintain good health.” [1 Your body needs enough hydration to function properly. You can hydrate yourself via water (the most common form of hydration) and with foods with high water content.

Of course, water is not the only way to keep yourself hydrated.You can drink juice, coffee, milk, and tea. This does count towards your daily hydration. However, water is the best way to keep yourself hydrated. It’s a calorie-free drink, it’s largely accessible, and it doesn’t have a bunch of sugar in it. This also bring you to the next important part when it comes to hydration-electrolytes.

You may have heard about electrolytes. According to Cleveland Clinic, “An adult's body is about 60% water which means nearly every fluid and cell in your body contains electrolytes. They help your body regulate chemical reactions, maintain the balance between fluids inside and outside your cells, and more. Your body gets electrolytes or their components from what you eat and drink.” So, when you drink water and eat foods with a high water percentage you are helping your body make electrolytes.

You also lose electrolytes throughout the day. Your kidneys have the job of filtering out electrolytes that your body doesn’t need. You lose the electrolytes through your urine. And you also lose electrolytes when you sweat.

So, keep in mind that your body loses water throughout the day That’s why it’s important to drink enough water and eat foods that help you stay hydrated. There is no need to get rid of your collection of water bottles. Keep carrying your water and stay hydrated! Also, try to eat a balanced diet.

How Much Water Do I Need to Drink?

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At this point, you probably want to know how much water you should drink a day. Unfortunately, this is not a one-size-fits-all answer. How much water you should drink varies. 

If you work out a lot, then you will need more water than a person who does not work out. If you live in a hot and humid environment, then you will need to drink more water. Some medications also require more water intake. If you are pregnant or breastfeeding, you will need to drink more water. There are so many factors that go into how much water you need to drink.

Even though there’s not a simple answer, there is a general average that you can keep in mind when you are drinking your water every day. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that women drink 11.5 cups (2.7 Liters) of water a day. Men should drink 15.5 cups (3.7 Liters) of water a day.  [3] If you’re trying to figure out how much water you need to drink, then this general average is a good place to start!

Also, you can stay hydrated by eating foods that are high in water content. You don’t only get hydrated by drinking liquids. You hydrate by eating, too!

Here are some delicious foods with high water content that you can include in your diet if you want to properly hydrate your body.

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• Cucumbers

• Zucchini

• Watermelon

• Peaches

• Apples

• Brocolli

• Strawberries

• Tomatoes

• Oranges

• Spinach

• Cabbage

• Yogurt

Signs of Dehydration

So if you're trying to figure out how much water to drink, start with the recommended amount,  then you're going to look for signs of dehydration. The Mayo Clinic says, “Dehydration occurs when you use or lose more fluid than you take in, and your body doesn't have enough water and other fluids to carry out its normal functions.” [4]

Here are signs of dehydration: 

• Feeling thirsty

• Not peeing as much as usual

• Headache

• Dry mouth, lips, and tongue

• Dizziness

• Lightheadedness

• Dark colored urine

You know how when you have a headache and somebody asks you if you had enough water? Well, they’re right to ask you that question. If you notice any of these signs throughout your day make sure you are drinking enough water. If you do not notice signs of dehydration, then you are probably doing okay!

Here are some of the health complications that a person could experience due to dehydration. Of course, some complications are more extreme, and only occur in severe cases of dehydration, but it’s still important to know the facts.

Health complications from dehydration:

• Heat exhaustion or heat stroke

• Seizures 

• Organ damage 

• Muscle cramps

• Headaches

• Constipation

• Fainting

• Joint complications (cartilage wearing down)

All of this can be avoided with consistent hydration. 

Why Hydration Is Important

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If you are consistently working out, hydration is key. If you want learn more about how to  consistently hit your fitness and nutrition goals, check out this blog. Obviously, hydration is important because you do lose electrolytes from exercising through your sweat. There is no way to avoid this. So, make sure to hydrate, hydrate, hydrate!

Before you workout, make sure that you are properly hydrated because it makes a difference. When your body is properly hydrated, you perform better in the gym. You will also avoid muscle cramps when you are drinking enough water. It’s important to not that your muscles are made up of a lot of water and need water and electrolytes to function and recover!

There are some simple steps you can take and add in to your daily routine to make sure that you are staying hydrated.

Here are some easy tips to maintain your hydration: 

• Drink a glass of water before and after every meal.

• Drink a glass of water before your workout session and after your workout session.

• Include foods in your diet that have high water content. 

• When you feel thirsty-drink water!

• Choose water over sugary drinks.

If you want your body to perform at it’s best, then proper hydration is key. So, grab that glass of water and drink up!  If you want more free fitness and nutrition tip directly in your inbox, sign up for our newsletter below.