The Importance of Good Hydration All Year Long

Most of us know it’s important to stay hydrated, but what may be surprising is that our fluid needs in the winter can often be the same as at the peak of summer, when heat and humidity are excessive. This seems counter-intuitive, but the fact is that cold impacts our bodies differently. Breathing or exhaling is one of the natural ways the body rids itself of fluids. The cold causes our systems to work harder just to maintain it. When we work harder, we can experience an additional loss of fluids from our breathing. When we exercise or play outside in the cold, this too will increase fluid needs.

Fluids are not just refreshing, they are needed to keep our bodies working optimally for digestion, circulation, and other metabolic processes. Our internal regulation of fluids is managed by thirst, but dehydration can trick us into making poor decisions. Generally, when you are active and really thirsty, you are on your way to dehydration and “behind on your fluid needs.” The best way to maintain adequate hydration is to have fluids all day plus include plenty of fruits and vegetables in your diet, which have a high water content. Digesting most produce releases fluids into our system. While choosing watermelon maybe an obvious way to promote fluids, having lots of green salad, berries or an orange will also contribute to your fluid needs. Since what you eat contributes to your overall hydration status, the recommendation to “drink 8 glasses of water daily” may not be necessary for everyone. However, when you are trying to lose weight, your hydration needs are increased and 8 glasses of fluid is an important part of a successful dietary plan.

Water is one of the greatest sources of fluids and, fortunately, has no calories. If you find it difficult to have plain water, changing the temperature of the water with ice or heat may also impact your ability to drink sufficient amounts. For example, in the middle of winter, ice cold water can add to your internal chill factor, just as a hot beverage offers no relief in the heat of summer.

There are also many zero- and low-calorie ways to flavor water. Adding slices of grapefruit, oranges, lemons, or limes is an easy, flavorful, no-calorie option. For those without fresh fruit available, try adding unsweetened powdered lime or lemon crystals, available in the supermarket, called TrueLemon^®. These are often found in the juice section of the supermarket. Fresh herbs like mint, lemon verbena, parsley or basil can also release their natural oils to flavor your water.

My favorite trick is to use the sleeves of calorie-free powders in amounts smaller than called for on the packet directions. I like my water flavored slightly, but not too sweet. I generally can flavor 30-36 oz. of fluid from one sleeve. Another option I enjoy in the evening, to relax and satisfy my sweet tooth, is to have an herbal tea with zero-calorie sweetener. The tea section of the supermarket has a wide variety of teas (with caffeine and decaf options). These herbal teas also make great iced tea.

Diet colas also contribute to hydration needs, along with other caffeinated beverages, such as coffee and regular tea. However, caffeinated beverages may have a diuretic effect, causing us to release more fluids. These beverages are not a way to “catch up” on your fluids if you are behind for the day.

The key is to manage your fluids is to enjoy what you drink. When you choose to have your calories from other beverages, such as juices or dairy drinks, chose carefully, as the calories can add up fast.

What are your tricks for staying well hydrated?
 

by ChristineWeithman on 03/01/2012 | Share Story With a Friend

tags: Weight-Loss, Diet Tools, exercise, strategies, nutrition