by admin

When faced with rising temperatures and an increase in activity, it’s easy to notice your thirst. It may be difficult for some to maintain the proper amount of hydration. Perhaps the taste is an issue or the texture. Some are very attached to their carbonation, or level of sweetness. The water contained in juice, milk, decaffeinated coffee, carbonated beverages is counted towards the overall water content in the diet; but the water itself is essential as a nutrient within the body. The water found in the body is necessary for the transport of nutrients, moisten body tissue, regulate the body’s temperature and make waste soluble for excretion. Water contributes to brain health, digestion, cushioning your joints, it carries nutrients to your cells and flushes toxins from your cells and organs.

Many people don’t realize the necessity of water and are consistently dehydrated. The general rule for water consumption is half (to 2/3) of your body weight in ounces, not to exceed 100oz for women and 120 oz for men.

****For example:  A woman weighing 140lbs X (2/3) or 140 X .67= 93.8 or approximately 94oz of water per day****

Exceeding those amounts could potentially cause the loss of vital vitamins and minerals and affect your electrolyte balance. This number will also depend on your activity level, exercise routine, physical work, outdoor work, medication, health factors like liver, kidney, heart disease. Speak with your physician if health factors need to be considered, so that you may calculate your specific needs. If you work outdoors and are exposed to raised temperatures, this number might increase due to loss of water through sweat.

Some signs of dehydration:

  • Headache, migraines
  • Small of amount of urine output 
  • Darkened urine
  • Chapped lips
  • Dry mouth
  • Loss of elasticity or turgor of skin
  • Wrinkled or coated tongue
  • Dry eyes


  • Stay aware of how much water you are drinking by purchasing a water bottle that you can refill and has the ounces written on the bottle. This visual cue can be very helpful for remembering to drink.
  • If the taste of water puts you off or deters you from drinking some creativity can help.
    • Try infusing your water with:
      •  Fresh/frozen berries (it helps to release the flavors with a squeeze of lemon)
      • Citrus fruits: lemon, lime, orange, grapefruit, etc.
      • Cut up pieces of melon: watermelon, honeydew, cantaloupe, etc.
      • Cucumber
      • Herbs: peppermint, lemon balm, rosemary, basil, etc.
      • Ginger, turmeric, cinnamon.
  • Adding in some chia seeds to your infused water can help with hydration as they absorb 9 times their weight in whatever you put them in…sooo helping to keep you hydrated by absorbing the water. It’s an added bonus that they are also high in fiber, protein and omega 3’s
    • Making popsicles with infused (above examples) water could be an option
    • Perhaps adding a small amount of natural sweetener may help: (honey, monk fruit, stevia, etc.)
    • Herbal tea can be another option (Just brew a big pot and refrigerate-unsweetened is preferable)
  • Another option is to increase foods in your diet that contain an abundance of water. Some examples:
    • Watermelon
    • Cucumber
    • Lettuce
    • Celery
    • Broccoli
    • Spinach
    • Citrus fruit
    • Carrots
    • Cabbage, raw
    • Grapes
    • Green beans, etc.
  • If it’s the carbonation that you miss, try the MANY carbonated waters that are infused with fruit essence. Remember to look at the ingredients to verify that there is no added sugar or other unnecessary additions like sodium, colors, natural flavors, natural or artificial acids, sweeteners.

Don’t let your thirst determine your hydration level, thirst is one of the first symptoms on your way to dehydration. Put into practice daily hydration as one of the ways that you practice self-care.

Stay hydrated and stay healthy!

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For more nutrition advice, you can book a consultation or call our office at 240-766-4552.

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