High Hopes for Hydration

Hello to the wonderful person sitting behind this screen taking time out of your busy day to read this blog! My name is Haley Merrick, and I am a dietetic intern at UK Hospital completing part of my community rotation here at UK HR Health and Wellness. I am also your guest blogger for the week, and this week’s topic is hydration!

According to a statistic from the Global Citizen organization, more than 663 million people around the world do not have regular access to clean drinking water. For most Americans, access to clean water is not the issue, but simply remembering and having the discipline to drink enough each day. If you’re like me, it can be frustrating that such a simple task can seem like the most difficult feat. I find that for me to even come close to reaching my hydration goal for the day, I almost always have to make a game out of it. For example, I’ll say to myself “Self, your goal is to consume AT LEAST 20 oz of water before your first midmorning snack (which is typically 10:30 am for me). Can you do it? Yes, you can.” Something along those lines. But guess what? I only meet that goal 20% of the time. I’ve also resorted to purchasing ginormous water containers that hold 60 oz and have motivational quotes on them to remind me to chug those fluids. Alas, I rarely make the mark.

But let’s transition away from my failures and get to the meat of this blog: Hydration! Why is it important you ask? Well, first the human body is made up of 50-70% water and improper hydration can cause our bodies to not function to the best of their ability. Dehydration can cause a lack of focus, mood changes, overheating, constipation, indigestion, headache and much more. Staying hydrated is especially important during the summer months when most of us are more likely to be out and about in the summer heat sweating and losing precious electrolytes.

So how much water do you need every day?

According to Mayo Clinic, you lose 8-12 cups of water through breathing, perspiring, urine and bowel movements. Men need roughly 12 cups of fluid daily, while women require a minimum of 9 cups. It’s also important to take into account different factors that increase your fluid needs such as exercise, hot weather, high-fiber diet and increased losses from caffeine and alcohol intake. A good way to monitor your hydration status is by observing the color of your urine right after you get up in the morning. Straw- or lemonade-colored urine is a sign of appropriate hydration. Dark-colored urine (about the color of apple juice) is a good indicator of dehydration.

Tips for drinking more water:

• Drink water before, during and after any activities or exercise.
• Have a glass of water with each meal.
• Any time you feel thirsty drink at least one full cup of water.
• Carry a water container everywhere you go.
• Add fruit to your water for extra flavor.

Good ways to incorporate more water into your routine is by eating it! Comprising 80-90% water, fruits and vegetables make for a perfect hydrating snack.

Foods that contain a high amount of fluid to boost hydration:

• Watermelon
• Pineapple
• Strawberries
• Cucumber
• Zucchini
• Lettuce
• Tomatoes

It’s important to remember that although we don’t always achieve our goals each day, drinking enough water for example, that doesn’t mean we should give up. After all, we deserve more than that, don’t we? Our bodies deserve more, don’t they? Developing healthy habits isn’t as big of a chore as we make it in our minds. It’s all about prioritization and routine – and of course, if you’re like me, making a game out of it!