Your Hydration Information Station

Water, the most important essential nutrient consumed by humans. It is required by every person, yet a staggering 75% of Americans are chronically dehydrated* . Beyond just quenching our thirst, H2O is a vital component to overall health and well being. The human brain is composed of 95% water, blood 83%, and muscles 76%.... so its no surprise if you're not feeling the best with less than optimal consumption (8 glasses a day). It is said that even by the time thirst presents itself, dehydration is setting in.

There's quite a few ways your body uses water. Bodily functions such as excretion to remove waste from the kidneys, liver, lungs and skin as well as digestion, are the main sources of water loss. Even without sweating, it is normal for those functions to attribute to several gallons that need to be replenished daily. The lymphatic system, largely responsible for cellular hydration and maintaining fluid balance within the body, suffers greatly through water deficiency. This can cause symptoms such as headaches, fatigue, dizziness, and lack of focus. With the brain being comprised of such a large percentage of water, its no wonder dehydration causes stress on our cognitive function, even being linked to short term memory loss, irritability and anxiety. And not to mention, chronic dehydration is the leading cause for developing kidney stones**....yikes!

On the flip side of this conversation, staying hydrated has an abundant amount of benefits for your health. Water lubricates joints, combating inflammation, provides cushion for vital organs, and helps regulate body temperature. Evidence also shows a positive impact on metabolism, one study even finding a 30% metabolic rate increase in men and women who consistently stayed hydrated. Here's a list of a few more pro's of getting enough H2O daily.

-Promotes cardiovascular health and maintains a healthy blood pressure

-Prevents dry mouth (which can lead to bad breath and cavities)

-Improves skin elasticity and texture

-Boosts mood, memory, and energy levels

-Relieves mild constipation

-Improves exercise performance

With people becoming more aware of their health,proper eating habits and exercise routines have become more significant than ever. Despite this, we are all guilty of occasionally overlooking our need for hydration. Here are some tips to keep you sipping!

-Eat your H2O: Water rich foods are an easy way to increase water intake. Some of the fruits and vegetables with the highest water content include watermelon, cucumber, lettuce, zucchini and grapefruit.

-Spice it up: Try adding natural flavors such as herbs and fresh fruit to make your water more enticing. Some of my personal favorite combinations are cucumber mint and lemon ginger.

-Use an app: Track your consumption and get reminders throughout the day with apps for Android and Iphone. A few of the top rated hydration apps are Hydro Coach, Waterminder, and Aqualert.

Remember, if you are thirsty, your body is already dehydrated, so the most important point is to drink throughout the day, to avoid the negative side effects of water loss. There are varying opinions on just how much water we need to consume as individuals, the most common being approximately 2 liters a day, varying slightly by age, gender, weight, and activity level. Water's overall effectiveness on the body can also be increased by consuming at optimal times of day such as upon waking, prior to a hot bath or shower, 30 minutes before (and after) meals, and before bed. Happy hydrating and (don't) stay thirsty my friends!

*Survey conducted by Cornell Medical Center- New York Hospital

**5 year randomized study referenced in The Journal of Urology