ARE YOU HYDRATED?
CARRIE TAYLOR, RDN, LDN
Your hydration status impacts more than just your thirst. Researchers recently evaluated more than 30 different studies on dehydration, publishing their findings in the July issue of the journal Medicine & Science in Sports & Exercise. They concluded that even slight dehydration can impact one’s attention span, coordination, and overall cognitive functioning.
Scientists also know hydration can affect more than your brain. When dehydrated, the heart must work harder, cells cannot produce energy as efficiently, the lymphatic system that rids the body of toxins while circulating diseasefighting white bloods cells is compromised, and the kidneys and liver may be impacted in the long term. Hydration is also important in regulating the body’s temperature via sweat.
Because thirst is not always the best indication of hydration status, follow these tips to keep your needs in check.
#1- All forms count
You don’t just have to rely on a glass of water; foods with high water content— including fruit, vegetables, soups, and sauces—can also help you hydrate. Beverages such as tea, coffee, juice, milk, and smoothies will also contribute to your hydration needs. Meeting your needs with foods and beverages also allows you to get important electrolytes like sodium, potassium and calcium.
#2- Carry a bottle with you.
Whether you reuse a glass bottle or buy a travel mug, keep it on you. The best way to remember to drink up is having a consistent source of hydration next to you. In sight, on mind!
#3- Aim for color, not quantity
Drinking eight glasses of water each day isn’t necessarily true or relevant for everyone. Hydration needs vary by gender, activity level, age, size, medications, health status, etc. Add in the variety of foods that hydrate and eight glasses may not be necessary. Instead of aiming for a certain volume of water each day, let the color of your urine serve as an indication of your hydration status. The darker the color, the less hydrated you are. Aim for a light lemonade color. #4- Be aware of heat stroke risk.
Dehydration and body temperature regulation becomes increasingly important during hot and humid weather. Anyone can succumb to heat stroke, whether caused by participating in intense physical activity (not just athletes!) or having certain medical conditions, diagnoses, medications and/or hydration status. Be mindful of the weather and your specific needs and health status during the “dog days” of summer.
Note to parents: Check with your children’s sports teams to see what they have for bigheat safety measures. This includes heat awareness training for coaches and athletic trainers. The Korey Stringer Institute at the University of Connecticut ranks states on sports safety policies. When it comes to the measures on heat safety, Massachusetts and Connecticut score a 35% out of 100%. To learn more, visit ksi.uconn.edu.
About the Author: Carrie Taylor is the lead registered dietitian nutritionist for the Living Well Eating Smart program at Big Y Foods. Have a nutrition question? E-mail livingwell@bigy.com or write Living Well at 2145 Roosevelt Ave, PO Box 7840, Springfield, MA 01102.