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Summertime Hydration: How to keep yourself and your family hydrated all summer long
Summer will soon be upon us, and although hydration is important in all seasons, summer tends to be a time when we sweat and frolic in the sun more than usual, so we need to make sure we are replenishing the water and electrolytes we lose.
Before we dive into some fun ways to #hydratefeelgreat, let’s take a moment to establish why hydration matters.
What is Hydration?
Here at the NTA, we often say that water is the most important nutrient in the body. In fact, hydration is one of our core Foundations that our curriculum and the practice of Nutritional Therapy is built upon!
We need water to transport nutrients and waste, help maintain body temperature, help protect tissues, help cells build and communicate, and so much more.
Fun fact: water makes up about 60% of your total body mass. For an average adult, that equates to ten to thirteen gallons of water! You can go eight weeks without food, but only days without water.
What else does water do in the body? Well, it…
- Improves oxygen delivery to cells
- Enables cellular hydration
- Moistens oxygen for easier breathing
- Cushions bones and joints
- Absorbs shocks to joints and organs
- Flushes toxins
- Lubricates joints
- Maintains normal electrical properties of cells
- Empowers the body’s natural healing process
The body can produce about 8% of its daily water needs through metabolic processes. The remaining 92% must be ingested through the foods we eat and the beverages we drink.
Unfortunately, dehydration happens to be one of the most common deficiencies.
What Is Dehydration?
Water is one of the most common nutritional deficiencies in the American population. If the body’s water content drops by as little as 2%, it will cause fatigue. A drop of 10% will cause significant digestive, cardiovascular, immune, and musculoskeletal health problems. Losses greater than 10% can cause death.
Here are some early signs of dehydration:
- Fatigue
- Anxiety
- Irritability
- Depression
- Cravings
- Cramps
- Headaches
Here are mature signs of dehydration:
- Heartburn
- Joint Pain
- Back Pain
- Migraines
- Fibromyalgia
- Constipation
- Colitis
Consuming an adequate amount of water is critical for proper hydration and overall health.
Get the Electrolytes Flowing
If you follow any NTPs you’ve probably heard them talking about adding a pinch of salt and a squeeze of lemon to water. This is because NTPS know that electrolytes (minerals like calcium, magnesium, potassium, and sodium) help the body absorb and utilize water.
This is why so many athletes use electrolyte-filled sports drinks—sweating depletes electrolytes, so drinking electrolytes and water hydrates the body more effectively than drinking water alone.
Many sports drinks are laden with added sugars and less-than-ideal ingredients, but luckily, it is super fun and easy to make your own versions at home!
Summertime Hydration Recipes
We rounded up some fun drink recipes created by our graduates that will not only help you and your family stay hydrated, but also taste delicious!
Check out this recipe by Noelle Tar of Coconuts and Kettlebells, where coconut water, also known as “nature’s electrolyte drink”, is the star of the show.
Tasty Yummies’ Beth Manos Brickey has a recipe that features instructions and ideas for Infused Spa Water. This is the perfect drink to make when you want to feel fancy, treat a house guest, or get your kids involved in picnic-prep. There is truly no way to mess this one up.
This refreshing switchel recipe by Riyana Rupani of Healthyish and Happy looks good enough to sip all summer long.
Feel free to customize any of these recipes and make them totally your own! Who says nutrition has to be boring? Play around, get creative, and most importantly: have fun with it. Your body will thank you.
References:
Nutritional Therapy Association (2019). Hydration Module Study Guide. Olympia, WA.
Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010, Aug 01). Water, hydration, and health. Nutrition Reviews, 68(8), pp. 439-458.
Want your recipe or article to be featured on our blog? Email our team Marketing@nutritionaltherapy.com with your full name, article, a short bio in third person, and a headshot. We may feature you in an upcoming blog post.
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