By Dr. Wyll Everett, Grace Cottage Family Health
What’s the best thing to drink when you’re thirsty – water, Gatorade, milk, juice?
If you search for an answer online, you will find a variety of opinions. Before you take someone’s advice, consider the source – is it from a medical expert?
During the month of July, Grace Cottage employees are participating in a hydration challenge as part of their employee wellness program.
Why is hydration important?
Water is your body’s principal component. It makes up 50-70% of your body weight. Your body depends on water to survive.
Hydration is important because it fuels your energy and helps you focus, plus every bodily function relies on water. For example, water:
- Gets rid of wastes through urination, perspiration, and bowel movements
- Keeps your temperature normal
- Lubricates and cushions joints
- Protects skin and tissues
When you don’t take in enough water, you may become dehydrated, which can impair your physical functions, cause dizziness, and drain your energy. Hydration also helps to prevent heatstroke, a serious, sometimes fatal condition that occurs when the body overheats.
How much water should you consume?
You’ve probably heard the common recommendation to drink eight glasses of water a day – it’s easy to remember and generally adequate. But on a hot day when you sweat a lot, or when you’re breathing heavily during exercise, you probably need more. Also, those who are pregnant or breastfeeding need more.
How do you know you’re drinking enough? Urine should be colorless or light yellow in color. If your urine is dark, you need to drink more liquids. Be sure to drink at least a little whenever you feel thirsty.
What should you drink?
Here are the hydration-challenge liquids approved by MedWell, the employee fitness program:
APPROVED BY MEDWELL:
- Water (#1 Recommendation)
- Coffee
- Tea (less sugar is better)
- Coconut Water
- Herbal and Fruit-Infused Water
- Milk
ITEMS TO BE AVOIDED:
- Artificially Sweetened Drinks
- Energy Drinks
- Pop/Soda (too much sugar)
Surprised to see coffee and tea on the “approved” list? Remember that nutrition science updates over time, and when consumed in moderation, no more than two cups a day, we no longer consider coffee and black tea to be diuretic.
Also, while sports drinks may contain electrolytes and other beneficial elements, they often have a high sugar content or artificial sweeteners, as well as artificial colors and other unhealthy ingredients. Extreme athletes may need the electrolyte boost, but most of us do not, and too many electrolytes can be detrimental.
If you find it hard to drink the recommended amount of water, you might consider the following tips:
- Be sure to drink at least one glass of water or other healthy liquid with each meal.
- Flavor your water with fruit, herbs, or watery vegetables like cucumber or watermelon.
- Eat fruits and vegetables with a high water content, for example, melon, oranges, cucumbers, lettuce, tomatoes, or celery.
- Take a water bottle with you so you can easily sip whenever you feel thirsty.
Grace Cottage employees are being challenged to drink at least 40 ounces a day, for as many days of the month of July as possible.
Want to join us in our challenge? You won’t get any prizes, but you will be taking good care of every function of your body.
