Hydration Is More Than Just 8 Glasses Of Water A Day

Water is vital for life, playing essential roles such as transporting nutrients in blood, removing waste through urine, regulating body temperature, and lubricating joints. Being hydrated means your fluid levels are optimal for these functions.

Dehydration occurs when you don't drink enough, leading to headaches, tiredness, confusion, poor concentration, constipation, and urinary tract infections.

How Much Water Should You Drink?

The common recommendation is six to eight glasses of water daily, backed by the NHS. This guideline, originating from a 1945 US Food and Nutrition Board document, suggests 2.5 liters of water daily, noting much of it comes from food.

The British Dietetic Association (BDA) recommends women drink about 1600ml of water daily, adjusting for temperature, humidity, and exercise. About 20-30% of this fluid intake comes from food. Rather than counting glasses, monitor your urine color: pale straw-colored urine indicates good hydration, while darker urine suggests dehydration. Thirst isn't a reliable indicator, as we often stop feeling thirsty before fully hydrated.

Should You Avoid Tea, Coffee, and Caffeinated Drinks?

While water is the best option, other drinks can help. Despite caffeine's mild dehydrating effect, the water content in tea and coffee usually provides a net hydration benefit. Herbal teas are also good alternatives. Avoid caffeinated sodas, which often contain sugars, sweeteners, and other chemicals. Milk and plant-based alternatives are also hydrating options, but limit sugary drinks and juices.

Is Dehydration More of an Issue During Perimenopause and Menopause?

Yes, it can be. Hormones like estrogen and progesterone, which fluctuate and decline during menopause, are involved in hydration regulation. Estrogen helps the body retain water, while progesterone aids in expelling excess fluid. As these hormone levels change, they can disrupt fluid balance.

Menopausal symptoms like night sweats can also lead to dehydration. Increased urination frequency might tempt you to drink less, but this should be avoided to maintain overall hydration.

Other Factors Affecting Hydration

Aging independently affects hydration. As you age, you may feel less thirsty during exercise or when dehydrated, and your body absorbs fluids more slowly due to less efficient kidney function. This makes it harder to stay hydrated as you get older.

Tips for Staying Hydrated

To ensure you drink enough water:

• Drink small amounts frequently throughout the day.

• Keep a water bottle handy at your desk, in your bag, and at the dinner table.

• Increase fluid intake after exercising or in hot, humid conditions.

• Monitor your urine color to gauge hydration levels.

• Incorporate water-rich foods like fruits, vegetables, soups, and stews into your diet.

• Limit alcohol, which promotes water loss. Consider swapping some alcoholic drinks for water or non-alcoholic options.

Home Made Electrolyte Drink

Raspberry Bliss - Ingredients (serves 1):

• 16–32 oz water

• LMNT Raspberry Salt

• ½ teaspoon Celtic or Himalayan salt (provides about 1 gram sodium)

• 400 mg potassium chloride (provides about 200 mg potassium)

• ¼ teaspoon of magnesium malate (provides about 60 mg magnesium)

• ¼ cup whole raspberries

• 2 teaspoons lime juice

• Dash of stevia, to taste

DIRECTIONS: Stir or shake to mix well, and serve over ice.

Orange Breeze - Ingredients (serves 1):

• 16–32 oz water

• LMNT Orange Salt

• ½ teaspoon Celtic or Himalayan salt (provides about 1 gram sodium)

• 400 mg potassium chloride (provides about 200 mg potassium)

• ¼ teaspoon of magnesium malate (provides about 60 mg magnesium)

• 3 orange slices

• 2 teaspoons lime juice

• Dash of stevia, to taste

DIRECTIONS: Stir or shake to mix well, and serve over ice.

Watermelon Fresh - Ingredients (serves 1):

• 16–32 oz water

• LMNT Watermelon Salt

• ½ teaspoon Celtic or Himalayan salt provides about 1 gram sodium

• 400 mg potassium chloride provides about 200 mg potassium

• ¼ teaspoon of magnesium malate provides about 60 mg magnesium

• ½ cup cubed watermelon

• 2 teaspoons lime juice

• Dash of stevia, to taste

DIRECTIONS: Stir or shake to mix well, and serve over ice.