The Importance of Staying Hydrated

Staying hydrated is essential for everyone. Beyond quenching your thirst, proper hydration impacts everything from your physical performance to your mental clarity, making it a key component of your overall health, performance and well-being.

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Why Hydration Matters

Did you know that our bodies are made up of 60 percent water! Water is literally the lifeblood of our bodies, playing a crucial role in numerous bodily functions, including regulating body temperature, transporting nutrients, maintaining healthy skin, supporting digestion, and even facilitating the brain's functions. 

Recovery: Our blood is primarily made of water, which helps to carry nutrients and oxygen to all cells in the body. 

Heart Health: Water also helps our heart pump efficiently. When you are not properly hydrated, your heart is working much harder. 

Organs & Joints: Water protects our organs and tissues by providing a cushion and keeping our tissues moist. Our joints also work better with water due to the lubrication it provides. 

Temperature Regulation: Water also has the function of regulating body temperature due to the ability of absorbing and transferring heat. The water in our muscle cells exchange heat with the water in blood to help distribute the heat. Our brain will sense the increase in temperature in the blood which will then activate our sweat glands. This is how our body cools down when we are overheated!

When it comes to exercising, your body loses fluids through sweat and increased respiration, making adequate hydration even more vital. Dehydration can lead to fatigue, diminished coordination, muscle cramping, and decreased performance. In severe cases, it could even lead to heat stroke, a potentially dangerous condition…and nobody wants that

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How Much Water Do You Need?

To avoid these symptoms, staying hydrated is a daily priority. Just like most nutrient needs, the amount of fluid you need on a daily basis varies and is individualised. It can even vary for the same individual on a daily basis. For example, one day you had a very intense workout of lifting heavy weights and performing sprints on the treadmill. This workout causes you to sweat a lot which in turn increases your fluid needs for the day. This is why you may drink a certain amount one day, but then find yourself thirstier on other days. Fluid needs will continue to change based on your activity for the day.

While the '8 glasses a day' rule is well-known, your individual hydration needs depend on a variety of factors like your age, weight, activity level, and the climate you live in. A general guideline is to drink at least half of your body weight (in pounds) in ounces of water each day. For active women, this amount should be increased to compensate for fluid losses during workouts.

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Here are a 5 tips and tricks to drink more fluids throughout your day:

1. While you are getting ready in the morning to start your day, drink at least two glasses of water before leaving the house.
2. Keep a reusable water bottle filled next to you so you have access to water throughout your busy day.
3. When you exercise, drink a cup before exercise and at least half a cup with every fifteen minutes of exercise depending on intensity.
4. Make drinking fluids a habit, do not let yourself feel extreme thirst. This is actually a sign that you are already a bit dehydrated!
5. When you are feeling hungry, and are not ready for a meal or snack, drink water. Thirst can sometimes be confused with hunger. Drinking water can help fill your stomach with zero calories. Studies have shown this can help with weight loss.

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Hydrating Foods

Did you know that along with water many fruits and vegetables have high water content and can contribute significantly to your daily fluid intake. Foods like cucumbers, watermelon, strawberries, and grapefruit are over 90% water, and they provide a refreshing way to stay hydrated.

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Signs of Dehydration

Keep an eye out for signs of dehydration, including dry mouth, fatigue, headache, dizziness, and dark yellow urine. Severe dehydration can result in rapid heart rate, fever, or even fainting, and should be treated as a medical emergency

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Stay Hydrated for a Healthier & Happier you 

Staying hydrated is a crucial element for not only optimal performance and recovery but for every bodily process that your body undertakes. Beyond quenching your thirst, proper hydration impacts every cell and system in your body, from supporting brain function to maintaining skin health and aiding digestion. If you work out,  ensuring adequate fluid intake is even more essential to compensate for the additional water loss through sweat during workouts.
Remember, hydration is an ongoing commitment, not a one-time task. So, make every sip count and keep your hydration levels high for a healthier, happier, and more energetic you.

Looking for an easier way to stay hydrated? Why not invest in an EvolveYou Water bottle to fuel your workouts and your life! 

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