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Blog Well-being
THE BEST WAY TO HYDRATE ISN’T ALWAYS DRINKING WATER
By Elizabeth Perry
July 6, 2023 - 16 min read
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Invest in yourself today
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Why is hydration important?
10 symptoms of dehydration
What’s the best way to hydrate? 7 methods
6 tips for staying hydrated
3 more reasons to stay hydrated
Let’s meet by the water cooler
It’s halfway through the workday and you’ve hit a wall. You feel groggy and
distracted and stare blankly at your computer screen, struggling to concentrate
on your work.
“Caffeine!” you think to yourself, and you pour a tall cup of coffee or crack
open a sugar-laced energy drink.
Your workday requires energy and concentration. While a steady stream of
caffeine can help you power through the day, staying on top of your game
requires paying attention to basic nutrition. Feeling drained may not indicate
that you need another shot of espresso — it could be your body’s signal to
hydrate.
Drinking water is one of the best ways to hydrate because it’s essential to
nearly every bodily function, including your cognition and ability to focus on
your workday. But water isn’t the only component of hydration. We’ll explore how
you can stay on top of your hydration levels to enjoy more mental clarity and
energy.
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WHY IS HYDRATION IMPORTANT?
Water makes up approximately 50–60% of your body weight. It’s essential to most
bodily functions — including focus and concentration — and maintaining a healthy
physical well-being.
Here are 11 things water helps with to keep your body healthy:
1. Regulates your body temperature and prevents overheating
2. Lubricates your joints and tissues
3. Transports nutrients and oxygen to your cells
4. Flushes out waste
5. Aids in digestion by dissolving nutrients and minerals
6. Maintains healthy blood vessels and blood flow
7. Replenishes water loss
8. Prevents constipation
9. Normalizes blood pressure
10. Maintains proper electrolyte balance
11. Promotes better sleep and waking up refreshed
Your body naturally loses water through breathing, sweating, and waste — and you
need to replenish this loss. You can source water from moisture in food and
drinks, but it’s normally not enough to fulfill your daily needs. Consuming
plain water is essential to replenish your body’s supply.
10 SYMPTOMS OF DEHYDRATION
When your body lacks water, you’ll likely feel the effects in the form of aches
and pain or discomfort. Here are 10 common signs of mild dehydration:
1. Dry mouth
2. Physical or mental fatigue
3. Muscle cramps
4. Headaches
5. Excessive thirst
6. Dry skin
7. Lightheadedness
8. Tiredness
9. Sweating or urinating less than usual
10. Dark urine
SIGNS OF SEVERE DEHYDRATION
When you don’t catch the early signs of dehydration, it can become
life-threatening. See a healthcare professional immediately if you think you’re
experiencing severe dehydration.
Here are four signs of severe dehydration:
1. Confusion
2. Drop in blood pressure causing fainting
3. Lack of urination
4. Rapid breathing and heartbeat
WHO’S MOST SUSCEPTIBLE TO DEHYDRATION?
Age, medical conditions, and physical activity can make people more vulnerable
to dehydration. Here are five groups of people who should pay extra attention to
proper hydration habits:
1. If you’re pregnant or breastfeeding
2. If you live in a hot climate
3. If you exercise a lot
4. If you have an underlying medical condition, like cardiovascular or renal
issues
5. If you use a medication that affects your water retention
WHAT’S THE BEST WAY TO HYDRATE? 7 METHODS
Staying hydrated requires a balance of healthy habits and listening to your
body’s signals.
BetterHealth notes the following about the body’s water intake:
* The body can absorb 20% of its water requirements from solid foods
* Even foods that don’t appear to have high water content contain water your
body can process
* Digestion produces water that represents another 10% of your body’s necessary
water
* The remaining 70% of liquid needed for healthy hydration levels comes from
liquids
Accounting for these restrictions, here are seven ways to stay hydrated.
1. WATER
Unsurprisingly, upping your water intake is the best way to stay hydrated.
Unlike sugary drinks, which create fluctuations in glucose levels and tire you
out from added sugar or calories, you can drink plain water without
repercussions.
A general rule of thumb for healthy people is to drink eight glasses of water
daily. But there’s no one-size-fits-all recommendation for everyone. If you lead
a very active lifestyle or live in a high-temperature climate, you may need to
increase your water intake.
And if you have an underlying health concern, like thyroid disease or
cardiovascular issues, or take medications that cause water retention, consult
your healthcare professional to ensure you’re getting enough water.
2. ELECTROLYTES
Cleveland Clinic defines electrolytes as minerals that control your body’s fluid
balance. The three main ones are sodium (salt), potassium, and magnesium. You
lose electrolytes anytime you expel liquid (sweat, waste, diarrhea), and you
need to regain these electrolytes to remain hydrated.
You’ll find many electrolyte drinks or tablets at your local health store, and
you can also add salt to your water after excessive sweating from heat or a
workout.
3. COFFEE AND TEA
Although caffeine is a diuretic, drinking coffee or tea in moderation can
hydrate you similarly to water and boost your energy. One study found that for
regular coffee drinkers, 800 mL of coffee had similar hydrating effects to water
and insignificant impacts on dehydration.
4. MILK
Milk is full of electrolytes that can help your body’s fluid balance. Research
suggests that skim and low-fat dairy effectively rehydrate the body after
intense exercise while also providing proteins needed for muscle repair.
5. FRUITS AND VEGETABLES
Fresh fruits and vegetables are the foods that typically provide the highest
water content. A diet heavy in fresh produce is a great way to stay hydrated.
Here are some of the highest-water-content fruits and vegetables:
* Cucumber
* Iceberg and romaine lettuce
* Celery
* Radishes
* Tomatoes
* Zucchini and summer squash
* Asparagus
* Bell pepper
* Cabbage
* Spinach
* Strawberries
* Watermelon
Remember that food only provides roughly 20% of your daily water intake. While
you should prioritize produce with high water content to stay hydrated, choose a
balance of ingredients that fill your body with other essential nutrients like
potassium, magnesium, and calcium, to name a few.
Building healthy nutritional habits takes time. But as you find ways to give
your body nutritious foods, they’ll become part of your intuitive eating
routine.
6. ORAL REHYDRATION SOLUTIONS
One of the best ways to hydrate when sick is with an oral rehydration solution
(like Pedialyte). Oral rehydration solutions are processed liquids full of
glucose and electrolytes, like sodium, chloride, and magnesium.
And if you need to know how to hydrate fast, oral rehydration is usually the
quickest solution. Your gastrointestinal tract quickly absorbs the glucose,
replenishing the body’s water supply, carbohydrates, and electrolytes.
7. OTHER LIQUIDS
If drinking eight glasses of water sounds overwhelming, there are other liquids
you can incorporate into your diet to stay hydrated. Coconut water is full of
electrolytes, which makes it a healthier alternative to sugary sports drinks.
Fresh juice is mostly water, and you might like the taste better so will drink
more of it (although watch your intake here, as it’s high in sugar content).
6 TIPS FOR STAYING HYDRATED
To safeguard yourself from dehydration’s harmful effects, it’s ideal to be
proactive. Here are six ways to prevent dehydration:
1. Drink liquids all day: Thirst is your body’s warning that you need more
fluids. Don’t wait until your mouth is dry or you feel dizzy to rehydrate. Drink
water throughout the day, especially when doing lots of physical exercise or
living in a temperate area.
2. Practice discipline: Carrying a water bottle in your bag or always having it
at your desk is a great way to visualize your daily water intake. And if you
need to build more willpower to choose water over sodas, energy drinks, or
excessive coffee, always having water handy is a great way to teach yourself to
make better decisions and accomplish your hydration goals.
3. Flavor your water: If you need an extra flavor boost to encourage you to get
in your liquids, mix your water with fresh fruit, flavor pouches, or fruit
juice. Making large batches ahead of time is a great way to stock your fridge to
maintain healthy habits, even on days when you’re really busy.
4. Snack on fresh fruit and vegetables: Build new habits around snacking by
adding water-rich fruits and vegetables to your grocery list. Rather than
hitting the office vending machine, practice the habit of reaching for fresh
watermelon, strawberries, or carrots. In addition to high water content, they’re
full of healthy vitamins and nutrients that keep your mind and body feeling
energized and productive.
5. Protect yourself from extreme weather: When temperatures are scorching,
adjust your schedule to avoid being outdoors during the hottest hours. Hit the
gym early or do your errands before checking into work so you save your
productive hours for when you have an air conditioner or fan nearby.
6. Take care of yourself: Diarrhea, fever, and vomiting result in fluid loss
that can dehydrate you. If you’re ill, drink extra liquids to avoid dehydration
that’ll make you feel worse.
3 MORE REASONS TO STAY HYDRATED
Staying hydrated improves your physical well-being, but it also impacts your
mental wellness and ability to perform your job. Here are three more reasons to
stay hydrated:
1. Increases brain functioning: Your brain doesn’t store water like the rest of
your body does, meaning it’s necessary to constantly replenish it. When your
brain is working with a full reserve of water, you can think faster and more
clearly.
2. Improves sleep: Common dehydration symptoms like headaches, dry mouth, or
cramps can make sleeping difficult. And researchers have found that sleep
quality improves when you’re hydrated. Consider drinking water as a part of
your sleep hygiene routine. It’ll help you enjoy a fuller night’s sleep and
start your day feeling alert and refreshed.
3. Promotes memory: Decreased brain hydration can cause short-term memory loss
and create problems with your working memory. If your job requires you to
flex technical knowledge or skills like math computations or programming
languages, staying hydrated can help you work faster and more efficiently.
LET’S MEET BY THE WATER COOLER
Staying hydrated is an important part of your mental and physical well-being.
Learning the best ways to hydrate will help you stay productive, concentrated,
and clear-headed.
Whether you’re enjoying a day off or powering through a busy workday, keep a
water bottle handy and snack on fresh vegetables. Your body and mind will be
happy you did.
Well-being
Published July 6, 2023
ELIZABETH PERRY
Content Marketing Manager, ACC
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