Water is nature’s perfect energy drink of choice
A human adult brain and heart are composed of 73 percent water, the lungs are 83 percent and the skin contains about 64 percent water. Even the bones contain water – 31 percent. That’s why health professionals are reminding everyone about the importance of staying well hydrated.
“Water is essential for our bodies to function properly,” said Regi Geissler, registered nurse. “From helping you look and feel your best, to improving your overall physical and mental health, drinking enough water daily, can have a big positive impact in your life.”
Many people reach for beverage options, like sports drinks, to hydrate during, or after, high-intensity activities, because they contain added carbohydrates, minerals and electrolytes. Other popular drinks are soda, fruit drinks and energy drinks; however, these also contain sugar, calories or caffeine, so water is always the best option.
Sugary drinks are the leading source of added sugars in the American diet. Those who drink sugary drinks are more likely to face health problems, such as weight gain, obesity, Type 2 diabetes, heart disease and cavities.
The following steps are recommended to increase the water intake without the added sugar:
• Carry a refillable water bottle.
• Set reminders on the phone if a nudge is needed to drink throughout the day.
• Choose water when eating out. It saves money and calories.
• Drink a glass of water before consuming a meal. Besides helping with hydration, it helps the body feel fuller and requires eating less.
• Add fruit slices, such as pineapple, watermelon or lemon, or vegetables and herbs, like cucumber or mint.
• Make flavored ice cubes, with 100 percent fruit juice, unsweetened tea or chopped fruit.
• Choose seltzer or sparkling water, over juices and sugary beverages.
• Eat water-rich fruits and vegetables, such as melons and tomatoes.
Water regulates body temperature, lubricates and cushions joints, and protects organs. Cells need water to transport nutrients. Wastes and toxins are flushed out through sweat, urine and bowel movements – all of which require water.
Drinking enough water can also affect mental health. Being well hydrated provides what a person needs to stay alert, focused and productive throughout the day.
Dehydration occurs when a person loses more fluids than they take in. Drinking alcohol and caffeinated drinks can also cause the body to lose water. Be sure to increase fluid intake in hot weather, when increasing physical activity and when sick – especially with symptoms of vomiting, diarrhea and fever.
Signs of dehydration may include extreme thirst; dry or sticky mouth; less sweat than usual; dark-colored urine or no urine at all; dry skin; digestive problems; headaches or dizziness.
