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OT - Tone-up Tuesday

Aniki's picture

LET'S GET WET!!!
And by wet, I mean your body. On the inside. 

Your body depends on water to survive. Every cell, tissue, and organ in your body needs water to work properly. Your body uses water to maintain its temperature, remove waste, and lubricate your joints. Water is needed for overall good health.

Did you know that water makes up more than half of your body weight ("ugly giant bags of mostly water")? You lose water each day when you go to the bathroom, sweat, and even when you breathe (wow!). You lose water faster when the weather is really hot, when you are physically active, or if you have a fever. Vomiting and diarrhea can also lead to rapid water loss. If you don't replace the water you lose, you can become dehydrated.

Drinking fluids is crucial to staying healthy and maintaining the function of every system in your body, including your heart, brain, and muscles. Fluids carry nutrients to your cells, flush bacteria from your bladder, and prevent constipation.

While water is best for staying hydrated, other drinks and foods can help you stay hydrated. Be aware that some may add extra calories from sugar to your diet! Fruit and vegetable juices, milk, and herbal teas add to the amount of water you get each day. Even caffeinated drinks (coffee, tea, pop) can contribute to your daily water intake. It's best to limit caffeinated drinks as caffeine may cause some people otto urinate more frequently.

IS STAYING HYDRATED DIFFICULT FOR YOU? Here are some tips that can help:

  • Keep a bottle of water with you during the day (reusable water bottles reduce your costs).
  • If you don't like the taste of plain water, add a slice of lemon or lime.
  • Drink water before, during, and after a workout.
  • Feeling hungry? Drink water. Thirst is often confused as hunger. True hunger will not be satisfied by drinking water. 
  • If you have trouble remembering to drink water, drink on a schedule. For example, drink water when you wake up, at breakfast, lunch, and dinner, and when you go to bed. Or, drink a small glass of water at the beginning of each hour.

 

WATER-RICH FOODS AND THEIR WATER CONTENT

  • Watermelon (92%)

  • Strawberries (91%)
  • Cantaloupe (90%W)
  • Peaches (89%)

  • Oranges (88%)

  • Skim milk (91%)

  • Cucumber (95%)

  • Lettuce (96%)

  • Zucchini (94%)

  • Celery (95%)

  • Plain yogurt (88%)

  • Tomatoes (94%)

  • Bell peppers (92%)

  • Cauliflower (92%)

  • Cabbage (92%)

  • Grapefruit (88%)

  • Coconut water (95%)

  • Cottage cheese (80%)

 

SIGNS OF DEHYDRATION

  • Little or no urine
  • Urine that is darker than usual
  • Dry mouth
  • Sleepiness or fatigue
  • Extreme thirst
  • Headache
  • Confusion
  • Dizziness or lightheadedness
  • Not tears when crying

 

HIGHER RISK FOR DEHYDRATION

  • People who exercise at a high intensity (or in hot weather) for too long
  • Certain medical conditions or illness
    • kidney stones
    • bladder infections
    • pregnant
    • breastfeeding
    • sick (fever, vomiting, diarrhea)
  • Older adults (as you get older, your brain may not be able to sense dehydration - it doesn't send signals for thirst).

 

Don't wait until you notice symptoms of dehydration to take action!!! At that point, it may be too late.

 

Drink up, STalkers!

 

Pssst....who got the Star Trek reference?*dance4*

Comments

futurobrillante99's picture

Well, it wasn't an original Star Trek series quote, so it flew over my head. LOL But I googled it. Very funny. Wink

I'm usually very good at staying hydrated. Sadly, this weekend, I stayed hydrated with Stella Artois and ate way too much. Too much salt - back on the diet today. Biggrin

Aniki's picture

Stella! Saturday night, DH and I ate waaaaaay too many hot wings, washed down with too much beer. Thankfully, we were at home, so I could wear my beer-drinking - er YOGA - pants.

ProbablyAlreadyInsane's picture

So what you're saying... Is if I lose all this water weight... I'll be like SUPER thin.... Kidding!

I got it! I love star trek! Yay! I haven't watched it in what seems like forever!

I keep waterbottles at my desk. The city water is REALLY bad, so we typically keep bottled water on hand at home. I refill at work though using the water cooler.

The Body Armour Lytes are delicious and help motivate drinking too!!! Plus they're pretty good for you and add some vitamins without too many calories. Smile

Thanks Aniki!!!

Aniki's picture

PA, did you know that Hugh Jackkman deliberately dehydrated himself for the Les Mis scene where he's in the water, hauling the ship? 

I'm a lemon/lime slice gal!

ProbablyAlreadyInsane's picture

Dang. It worked though!!! He definitley looked about like he was gonna keel over!!!

That's yummy! my undle used to slice those and strawberries and put them in water for me. he called it "fancy water." lol

Aniki's picture

"Fancy" water is delish! Nothing like some smushed up berries. I sometimes smush the fruit and make ice cubes to add to my water. Nom nom nom...

Siemprematahari's picture

Thanks for sharing Aniki!

I wasn't always very good at staying hydrated but now I make myself drink water every day, all day. Rarely do I drink juice and soda is non-existent. Remaining hydrated does so much for our health not to mention its great for our skin and keeps us feeling and functioning well.

Happy Tuesday Amiga!

Aniki's picture

Hola, Siempre!

My DH became severely dehydrated at work some time back. It was so bad, the ER doctor said he was about 15 minutes from stroking out. SKIN was a huge clue. The doc pinched the skin above his wrist and it stayed pinched. Since then, he makes sure he drinks plenty of water so I don't have to frantically race to the ER!

Cover1W's picture

I drink soda or plain carbonated water at home, and at work bring in cut up lemons. If I don't, then I won't drink enough. I'm not a flat water drinker unless really thirsty. 

And right now I'm really thirsty. 

Just had an emergency crown and my mouth was so numb (he couldn't numb me until he did the wisdom tooth method!) I couldn't swallow properly. I'm on my way to get some smoothies for the day and a big freaking glass of water! With a straw!

Aniki's picture

Ouch, Cover!!! Sorry to hear about that.

I have to force myself to drink enough and am usually only thirsty when swearing profusely or eating really spicy food.

Enjoy your smoothies!!