What is hydration & dehydration?

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Hydration:  1. The act or process of combining or treating with water

2. The introduction of additional fluid into the body hydration sometimes helps to reduce the concentration of toxic substances in the tissues.

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Dehydration: 1. The loss or removal of water from something. 

   2. The harmful reduction of water in the body

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How does consuming water help your body?

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Due to over half of our body being made up of water, we need it to ensure that all of our major organs function properly.. See the chart below to understand the water composition of our organs.

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• Moving oxygen and nutrients through the blood to your cells

• Lowering stress on the heart

• Preventing muscle cramping

• Lubricating joints

• Helping to keep skin cells plump and young-looking

• Diminishing and preventing the formation of cellulite

• Flushing toxins from the body

• Keeping your digestive system regular

• Helping to prevent kidney stones

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What are signs of dehydration?

 

• Thirst

• Darker urine

• Sleepiness

• Lack of energy

• Confusion

• Fainting

• Muscle cramps

• Constipation

• Dry skin

 

 

What are everyday activities that can cause dehydration?

 

Since all of our major organs are composed of water it is important to be aware of the simple things that can cause dehydration (remove water from something). It simply means to make sure that you are consistently consuming water to ensure that your organs are functioning properly.

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• Drinking alcohol

• 15 minutes or more in 80 degree weather or higher

• Medications

• Sodium (salt)

• Traveling via airplane

• Sex

• Menstruation

• Stress

• High altitudes

• Breastfeeding

• Vomiting & diarrhea

• Etc.-- the list goes on

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What are ways to consume water?

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• Eating high water content foods

• Smoothies

• Drinking water 

• Popsicles

• Infused: tea or add fruit to water

• Soup (use low sodium broths)

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What are high water content foods?

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All food has water in it but to be considered a high water content food it needs to have a water content percentage above 70%.

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To name a few. . .​

• Cucumber

• Romaine

• Celery

• Radish

• Tomatoes

• Zucchini

• Grapes

• Sweet Peppers

• Cabbage

• Cauliflower

• Spinach

• Strawberries

• Watermelon

• Grapefruit

• Cantaloupe

• Peach

• Pineapple

• Cranberries

• Oranges

• Onion