During the heat of summer, staying hydrated is important no matter who you are. Children and the elderly are especially prone to dehydration, diabetics need to keep their blood adequately diluted through water intake, and athletes lose body fluid every minute of their workout. But where do you start? You know you need to drink water, but you might be forgetful, distracted, or even hate the taste of plain water.
Don’t worry, I’m here to help!
Dealing with Repulsion to Water
Yes, this is a real thing! You might think you just don’t like water, but for some, the taste of plain water is actually repulsive. This can be because of hormone imbalance, side effects of a medication, or simply the result of years of bad habits.
Try to think about food items that are innately hydrating, like cucumber or watermelon. Incorporate these into your daily regimen. You can even add these fruits, or others like berries, pineapple, or more, to a cup or pitcher of water. The taste helps the water become more palatable, and even releases nutrients into the water that you wouldn’t have otherwise enjoyed.
Avoid Highly Processed Drinks
These will not hydrate you! If you choose to consume drinks made with artificial sweeteners, consider the other ingredients, as well. If drinks are loaded with excessive amounts of sodium, preservatives, dyes, and other additives, it may not leave you with the same dilution effect that fresh water would leave you with. The goal is to give your kidneys a fluid to dilute waste products and cleanse/flush your body. If your body cannot cleanse itself adequately, problems arise.
How Do I Know I’m Hydrated?
It’s hard to know for certain if you’re fully hydrated, but a good rule of thumb is to have one or more clear urines a day. There is an equation you can follow – once you know your water intake amount, you should aim to have at least that much water per day.
For adults, the range for daily total fluid needs is 25-35 ml per kg of actual body weight.
For a smaller or elderly person who weighs 150 pounds,
25 ml X 150 lbs. (68Kg) = 1700ml divided by 237ml (8ounces) equals 6.8 or 7 cups
For a really active, larger person,
35 ml X 200 lbs. (91Kg) = 3185ml divided by 237 ml = 13.43or 13 1/2 cups
The amount of fluid depends on the amount of sweating and urine output. Some people sweat a lot and make a lot of urine. Some do not. Ranges can also be related to intake, meaning if you consume more, you will put out more.
When in doubt, ask your physician how much fluid you or your child needs.
Do NOT rely on thirst. This is especially true for older individuals. The thirst mechanism is not an accurate indicator of fluid need.
Adding extra water to your NutriBlasts is an excellent way to increase fluid intake.