How much water have you had to drink today?
Something most people don’t do enough of is drink water, especially college students!
The human body is made up of around 60% water, so its super important to make sure you stay hydrated in order for your body to carry out its normal functions. Your body needs water in order to regulate your body temperature, protect your joints, spinal cord, and tissues, and to rid your body of waste. While you can hydrate your body with the obvious help of drinking plenty of fluids, you can also hydrate your body by consuming foods with higher water content including most fruits and vegetables.
Proper hydration is more than just “drinking more water.” A big part of hydration is also making sure you’re replenishing your electrolytes as well. Electrolytes are essential minerals that are necessary for many bodily processes to take place. They can help your body retain water, and also may help prevent muscle cramping. Some electrolytes include potassium, magnesium, calcium, sodium, phosphate and chloride. You can naturally ingest electrolytes through your food choices, or you could choose to supplement them with your fluid intake. Here are the answers to some common questions on the topic of hydration:
How much water should I drink each day?
- The average person should aim to drink at least half of their body weight in fluid ounces. To calculate this, take your body weight (in pounds) / 2 = # (fluid ounces) that are needed daily.
- If you are physically active, then you should aim to drink more than this because your body needs more water to make up for sweating.
What foods can I get electrolytes from naturally?
- Fruits: avocados, strawberries, watermelon, oranges, bananas, tomatoes, olives
- Vegetables: potatoes, broccoli, beans
- Leafy greens: spinach, kale
What electrolyte supplement options are there?
- As a runner, I’ve tried many different electrolyte supplementation options. One of my personal favorites is the Ultima Replenisher electrolytes. Their electrolytes are gluten-free, plant-based, keto and paleo and they contain all six electrolytes.
- Another one of my go to electrolyte supplements is the Mio Sport Liquid Water Enhancers. They come in a variety of flavors and they are meant to enhance your water with electrolytes and B vitamins. This is also a great option for if you don’t like to just drink plain water because it adds some flavor to your water.
- Some other great options that I haven’t tried yet but are highly recommended are Nuun Hydration and Liquid IV.
- While it’s not necessary to supplement electrolytes every day, these are great to help with rehydration after prolonged exercise!
Resources:
- 25 Foods that Replenish Electrolytes, Healthline https://www.healthline.com/health/fitness-nutrition/electrolytes-food#what-are-electrolytes
- Water and Nutrition, CDC https://www.cdc.gov/healthywater/drinking/nutrition/index.html
- The Water in You: Water and the Human Body, USGS https://www.usgs.gov/special-topic/water-science-school/science/water-you-water-and-human-body?qt-science_center_objects=0#qt-science_center_objects
– Taylor Dewey, Nutrition Wellness Ambassador