It has been a steamy summer so far, not just here in Minnesota but all over the country and around the globe with record-breaking temperatures making the news nearly everywhere.
Staying hydrated any time of the year can be challenging for people but during the warm seasonal months, with the thermometer soaring and dew points high, it can certainly require more effort than usual to ensure you meet your body’s water requirements.
Did You Know?
Did you know that your body is made up of 60-65% water? Did you know that hydration is extremely vital for many processes in the human body? Every cell, tissue, and organ requires adequate water to function properly.
The recommendation is to drink half of your body weight in ounces per day. If you weigh 150 pounds then your average water intake should be approximately 75 ounces per day.
Aside from keeping your body working optimally, there are numerous benefits to maintaining your hydration status. Read this article by Healthline which offers a more detailed explanation of many of them plus this piece by the National Council on Aging, as dehydration happens more quickly in older populations.
Listening To Your Body
Maintaining a healthy hydration level is much about being aware of how you feel. The more you pay attention to your body, the more you can answer its warning signs. If you start noticing symptoms like dizziness, headache, or fatigue, consider how much (or how little) H20 you have been consuming, how long you have been outdoors or exposed to the heat, and how active you have been. It might be time to take a water break and/or head indoors for a respite to give your body some time to cool down and regulate.
Fluid Intake Information
- Drink a full glass of water or juice first thing in the morning.
- To meet your body’s needs, and prevent frequent urination problems, drink consistently throughout the day.
- Constipation problems may be due to not drinking enough water – our bodies need water to balance fiber intake.
- Fluids are more easily absorbed when they are cooler, about 40-60 degrees. Keep a 1-2-quart bottle of water in your refrigerator and make sure you drink and refill it often.
- Use the color of your urine as a guide for how well you are hydrated. If you urinate regularly and your urine is light yellow, you are drinking enough. If it is dark yellow, increase your fluid intake.
- Allergy sufferers and people taking medications often need to consume additional fluids. Our kidneys and liver need extra water to process medicines.
- Drink 1-2 cups of fluid 30 minutes before exercising and ½ cup-1 cup fluid every 25 minutes while you exercise. Within two hours after exercising, drink enough water to replace fluid lost during the workout.
- Drink before you get thirsty. Thirst is a sign that your body is already dehydrated. Keep drinking off/on throughout the day even after your thirst is quenched.
Source: Hall Health Center-UW Medicine, Fine Living Essentials, McKinley Health Center
Bonus Tip from Dr. Lydia: Add your favorite fruit, cucumbers, or mint to water to give it a burst of flavor. Her favorite is good old-fashioned lemons.
Hydration and Your Spine
The discs located in your spine consist mostly of water, but they don’t have the ability to absorb water like many of the cells in the rest of your body. Spinal discs receive nutrition (including water) through imbibition. Imbibition is a process that results when there is proper motion (lubrication) between the joints above and below each specific disc.
This motion creates a pump-like effect and nutrients are moved in and out of the disc, which means proper hydration is paramount for nutrient delivery. There is no direct blood supply to your spine’s discs so imbibition and the role hydration plays in it is really important.
Getting regular chiropractic adjustments with Dr. Lydia and Dr. Emily keeps your vertebrae in alignment alleviating pressure, pain, and tension. This also allows full absorption of oxygen and nutrients including water to those spinal discs to ensure their continued health and function.
Be sure to schedule your next adjustment at Vaida Wellness soon!