Most people are mildly dehydrated and pay the price for health and well-being.
A few weeks ago, I woke up in the middle of the night with a real thirst. My dentist recommended a dry mouth spray in such cases, so I reached out in the dark and sprayed the spray several times, but I used a lavender fragrance instead. I noticed that there was. Feeling good! Fortunately, lavender is known to be relaxing, so I was able to fall asleep quickly.
The important thing is that water is a problem for me and it’s too important to get enough nutrients. In fact, it is considered an essential nutrient because your body needs more water than it can produce on its own. please think about it. Evaporation, excretion, breathing, and sweating cause daily loss of water. You can live for quite a long time without food, but without water you can only live for about three days. Here are some of the things water does for you:
It helps regulate your body temperature.
Water supports your digestion and keeps the process running.
The water in the form of synovial fluid in the joints acts as a shock absorber and delays the damage.
It is very important in controlling your blood pressure.
Water helps your immunity by flushing toxins from your body.
It helps balance the electrolytes in your body. And it regulates the function of nerves and muscles in your body and maintains the acid balance (pH).
Experts vary greatly in their recommendations regarding the amount of water you actually need to drink daily. Some recommend 4-8 cups (32 to 64 ounces) daily, while others say they need 96 ounces. This is equivalent to 12 cups per day. What you really need is unique to you, depending on your age, level of exercise, medications you are taking, and your overall health. In addition, if you are hot, have a fever, or have had a disease that causes diarrhea or vomiting, you need more water.
Your brain will tell you when you are dehydrated or when you need water to make you feel thirsty, but thirst is not a reliable measure of when to drink. The signal of thirst actually diminishes with age. So even if you’re not thirsty, you need to make sure you’re getting enough fluid.
This is my problem. If you haven’t been exercising for a long time on a hot day, you’re not thirsty. And getting dehydrated is not a good thing. Dehydrated tissue is prone to injury and can cause headaches, muscle spasms, as well as sprains and muscle tension. For me, dehydration is a dry mouth and a powerful trigger for migraine headaches.
The question is, how can I get enough fluid if I’m not thirsty? Here are some tips that may help you if you’re having a hard time getting enough water every day.
Set a goal for the amount of water you want to drink throughout the day. Make it realistic and achievable, then track how you are doing it.
Try to drink most of the water early in the day. Catch up late at night is a recipe for many bathroom trips at night.
Carry a water bottle with you and drink it constantly. This accomplishes several things. It helps you know how much you are actually drinking, helps you reach your daily goals, and reminds you to drink. Without thirst guidance, your water bottle can serve as a good reminder.
For some people, ordinary water can be boring, especially when you’re not thirsty in the first place. Try adding a little flavor, such as lemon, lime, or orange wedge. You can also try a little strawberry, raspberry, cucumber, or add a small amount of juice to the water.
If the water tastes bad, try a water purifier. You can get something to attach to the faucet, a pitcher to filter the water before drinking, or a countertop system with enough water to drink and cook. A good filter removes contaminants such as chlorine and lead from water.
Eat hydration foods. This includes soups and moist fruits and vegetables such as melons, lettuce, cucumbers, strawberries, peaches and citrus fruits.
Make drinking water in your routine. You can get into the habit of drinking during or after a particular activity, much like brushing your teeth when you wake up in the morning (you do, right?). For example, drinking water the first time you wake up is a great way to get some physical activity, and drinking shortly before each meal can help you lose weight. Many people mistake hunger for thirst and eat more than they need to. You can also plan hydration while making dinner after a walk or workout. You know your routine, so schedule the one that works best for you.
Some things to avoid are alcohol and sweet drinks. Alcohol is actually dehydration and sweet drinks are one of the most unhealthy substances you can put into your body.
The bottom line is that dehydration is not good for you. It can cause kidney problems, urinary tract infections, kidney stones, low blood volume, malaise, and dizziness. Even mild dehydration leads to poor concentration. I’m one of those people who have to work by drinking enough, and you may too. If there are no signs of thirst, it is useful to have workarounds and reminders. In the time it took to write this, I drank 12 ounces of water. Baby steps!
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