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Summertime Hydration: How to keep yourself and your family hydrated all summer long

Summertime Hydration: How to keep yourself and your family hydrated all summer long

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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 massFor 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.
Reminder: Take a Sip of Water

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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14 Reasons to Stay Hydrated: Early and Late Signs of Dehydration

14 Reasons to Stay Hydrated: Early and Late Signs of Dehydration

Blog

Home » Posts Tagged "Benefits of water"

14 Reasons to Stay Hydrated: Early and Late Signs of Dehydration

14 Reasons To Stay Hydrated
 
Why do you need to stay hydrated? Water is the most important nutrient. It makes up about 60% of yout total human body mass (in an average adult, that equates to 10-13 gallons of water) and is required for numerous body processes. (Popkin, D’Anci, & Rosenberg, 2010) You can go eight weeks without food, but only days without water.
 
Unfortunately, dehydration happens to be one of the most common deficiencies. Consuming an adequate amount of water is critical for proper hydration and overall health, so drink up! 
 

14 Reasons to Stay Hydrated:

  1. Improves oxygen delivery to cells
  2. Transports nutrients
  3. Enables cellular hydration
  4. Moistens oxygen for easier breathing
  5. Cushions bones and joints
  6. Absorbs shocks to joints and organs
  7. Regulates body temperature
  8. Removes wastes
  9. Flushes toxins
  10. Prevents tissues from sticking
  11. Lubricates joints
  12. Improves cell‐to‐cell communications
  13. Maintains normal electrical properties of cells
  14. 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.

What Is Dehydration?

Water is one of the most common nutritional deficiency 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 signs of dehydration:

 

Early Signs of Dehydration:

  • Fatigue
  • Anxiety
  • Irritability
  • Depression
  • Cravings
  • Cramps
  • Headaches

Mature Signs of Dehydration:

  • Heartburn
  • Joint Pain
  • Back Pain
  • Migraines
  • Fibromyalgia
  • Constipation
  • Colitis

How to Stay Hydrated

Like with nutrition, water needs are always bio-individual. Some individuals will need more water than others in hotter temperatures, during intense physical activity, or when experiencing intense stress, blood sugar dysregulation, and so on. While the quantity of water intake should be tailored to each person, NTPs and NTCs are instructed to ensure that their clients practice the following water consumption habits:

 

  • Add a pinch of sea salt to your water: Sea salt contains dozens of minerals, including the electrolytes calcium, magnesium, potassium, and sodium that help you better absorb and utilize the water you drink.
  • Sip, don’t chug: The body can only process a limited amount of water at a time. You will be able to absorb and utilize the water you drink more efficiently if you take small sips over a longer period of time.
  • Drink most of your water away from meals: Sipping a little water with meals is fine but try to consume most of your water between meals to avoid diluting stomach acid and negatively impacting digestion. Thoroughly chewing each bite will help provide most of the lubrication needed throughout the meal.
  • Drink clean water: Get your water from clean, reliable sources and use a good water filter system for water that you drink or bathe in. 

4 Ways To Stay Hydrated

 

Summary

Optimal health requires daily consumption of sufficient water since the human body does not store water long-term. We’re not camels after all! Water is the most important nutrient and makes up about 60% of our body weight. Adequate hydration is necessary for basic human function. There are many ways to stay hydrated like adding a pinch of sea salt to your water. Before you grab a cup coffee to get you through the midday dip, try hydrating first. Your body will thank you!

 

The information in this article was drawn from the NTA curriculum and other reputable sources. 

Resources:

Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010, Aug 01).
Water, hydration, and health. Nutrition Reviews, 68(8), pp. 439-458.

 


 

Join us for a Live Webinar with one of our Instructors and Admissions Advisors!

During this call, you’ll explore and learn:

  • How to create a rewarding career in holistic nutrition that will give you the confidence and competence to replace your full-time income (whether you’re new to nutrition or or using it to enhance your current services)
  • How our unmatched education and instructor support sets our NTP program apart from other nutrition programs​​​​​​​
  • How graduates are successfully using their education and the many career opportunities available to you
  • If the NTP program is the right fit for you and how to move forward in financing your education

Categories

Receive Our Newsletter