Hydration: 10 Top Tips
We cleared up a few hydration myths earlier this week and now its time to give you a few tips since the warm weather will be staying with us right through the weekend.
Today we have KX expert Naturopath and Nutritionist Rhian Stephenson
sharing her top tips on hydration.
1 – Bottled water may not always be better than filtered water
Bisphenol A (BPA) is a key component used in the manufacturing
Of many plastic bottles but research has shown BPA is a harmful toxin that can interfere with the bodies endocrine system disrupting hormones. Stay safe and use BPA free reusable bottles or opt for water in glass bottles.
2 Get what you need
The original 8 cups or 2 liters of fluid per day was an average based on the assumption you need 1 ml for every calorie burned in an adult. We saw with Glen’s blog that actual needs vary depending factors such as on body size, activity level, and diet.
3 Mix up your fluids
Aim for 1L of pure water as a minimum but coconut water, herbal teas, fresh pressed juices, and high water content foods can all count towards your water intake, so stock up!
4 Not all teas are created equal
While herbal teas boast numerous health benefits, some teas may actually be
hindering your hydration in the summer heat. Swap fennel, dandelion, and parsley seed teas which act as diuretics for cooling infusions like peppermint, coriander, lemon balm, raspberry leaf & lemongrass.
5 Watch the high protein diet
Hydration requirements increase if you are following a high protein diet, because the body needs to increase urine output to flush nitrogen from the body. If you’re on a high protein diet, up your fluids!
6 Choose foods which aid hydration
Food can account for up to 20% of your total water in take, so including foods with a high water content in your diet during the heatwave is a great way to meet your hydration needs. A lot of fruit and vegetables have over 90% water content, even more of a reason to make these a staple in the summer. Cucumber and melon have two of the highest water contents of food, and are light, cooling, & refreshing in the summer heat. Watch out for sugary foods, processed meals, and excess salt.
7 You can enjoy a tipple
Alcohol causes water loss from the body and impairs your ability to sense early signs associated with dehydration. If you’re drinking alcohol, make sure you increase your intake of water alongside it.
8 Some of us need more than others
Athletes or individuals involved in aerobic or endurance sports need to be extra aware of hydration. Exercise induced dehydration reduces endurance performance, increases heart rate, body temperature and perceived exertion. This is exacerbated further when exercising in hot environments. Studies have shown that athletes who are left to follow their thirst desire replace only about half of the water lost during exercise. If you’re exercising heavily in the heat, drink a bit extra before and during your session to help you maintain your performance.
9 A special note for Mums
Women who are expecting or breast feeding need an additional amount of fluid to stay hydrated. National guidelines recommend they get between 2.5-3L of fluids per day from food and drink sources.
10 Watch the AC
Air conditioned and dehumidified environments can cause greater fluid loss through respiration so wile you may feel cool it’s important to increase your fluids as well.
Rhian is a Naturopath and Nutritionist with expensive experience in both clinical and corporate settings. She utilizes a personalized approach to her practice in order to assess and treat a wide variety of both acute and chronic conditions. Amongst others, Rhian as special clinical interest in hormone imbalance, women’s health, digestive disorders, Pre & post natal health and dermatology.
Qualified Naturopath & Nutritionist_
Specialist qualifications in:
- Cosmetic Acupuncture
- Athletic Performance
- Pregnancy & Pediatric Nutrition
- Hormone Health