By Dr. Samantha Ristimaki, BSc, ND of Balance Wellness Center
Summer is here and so is the warm beautiful weather. Around this time it’s easy to get caught up in outdoor activities and not drink anything until you feel thirsty. The human body is composed on average of 60% water. It is such a vital component of your function that even losing as little as 2-3% of your body’s fluids can hinder your mental and physical performance.
If you are thirsty, you are already dehydrated!
Thirst is not an efficient way of keeping yourself hydrated since often times you do not experience it until you are dehydrated. Check your urine throughout the day. If your urine is dark yellow, if it has a strong odour or you do not urinated very often, you are likely not getting enough fluids. Fatigue or light headedness is also a sign of dehydration.
Choose your fluids wisely
Coffee, tea or iced cappuccino: Although these are popular beverages, they contain caffeine which is a diuretic. This means these choices actually increase the fluid you need to drink in order to prevent dehydration.
Pop and other carbonated beverages: Regular and diet soda are high in either sugar or artificial sweeteners and some also contain caffeine. Even if they do not contain caffeine, the phosphates in soda cause you to lose calcium from your bones.
Fruit juice: 100% fruit juices will help you stay hydrated but they are often rich in natural sugars. If you are watching your waistline, 8 cups of juice a day may not be the best option.
Water: plain water is your best option. It’s a calorie free way to quench your thirst.
Tips to stay well hydrated
Keep a water bottle close by and take small sips throughout the day
If you have a caffeinated beverage, have an equal serving of water
If you don’t enjoy plain water, try adding some fruit to spice it up… lemons, limes, oranges, strawberries or cucumber slices can add some nice flavour
Drink an extra cup of water for every 15 minutes of physical activity
Drink extra water within an hour before a workout
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