The Ins and Outs of Healthy Hydration - General - Zwell.ca

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The Ins and Outs of Healthy Hydration

During the summer months many Canadians enjoy hours of outdoor activities or simply sitting in a sunny spot to catch a few rays. Squeezing every bit of fun out of the hot summer weather without maintaining proper hydration can leave you rung out and dry! Hot and humid temperatures, vigorous outdoor activities and insufficient fluid intake can lead to fatigue, poor mental focus, slowed metabolic rate and increased toxicity in the body.

Dehydration is chronic and epidemic amongst many Canadians. If you are relying on your sensation of thirst to give you the cue to drink then you are already fighting a losing battle. By the time your brain registers the signal that you are thirsty you are already dehydrated. In fact, often the thirst signal is weak in Canadians 45+ that it can be confused in the brain for hunger, with dehydration leading to over-eating when what you need is a refreshing glass of H2O.

As a Nutritionist in private practise I am often asked, “How much water should I drink? How much is too much? Water is so boring, what can I do to jazz it up?” Below are some of my favourite tips for healthy hydration during the summer:

Divide your body weight in pounds by two and that will tell you how many ounces of water to aim for on an average day.
Add extra fluids with vigorous physical activity as fluids are lost with increased respiration and perspiration.
Drink clear fluids like water with lemon, lime, cucumber slices or some fresh fruit cut and soaking in a pitcher. This adds flavour to your water adding extra sugar.
Choose a good quality, pure fruit juice (NOT fruit drink, fruit punch or fruit cocktail) and add a ¼ cup to ¾ cups of water.
For a homemade electrolyte drink, combine equal amounts pure fruit juice (grape works well) and water with ¼ teaspoon sea salt.
Fruit or mint flavoured herbal teas over ice are delicious and naturally decaffeinated. Add Stevia or Xylitol as a low-calorie, low-glycemic, natural sweetener.
Snack on high water content fruit and veggies like cucumber, celery, blueberries and cherries or make a smoothie with these fruit and blend with ice and water.
Eat Chia seeds as they have the ability to absorb more than 12 times their weight in water. This ability to hold water can prolong hydration and retain electrolytes in body fluids, especially during exertion.
Limit caffeine, alcohol and excess sugar as these can have a diuretic effect in the body.
It is possible to drink “too much water” but very rare as dehydration is much more prevalent. To avoid any potential risks consume fluids at regular intervals throughout the day versus taking in a large amount in a very short period of time.

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