health Saski owns and runs Limelight Fitness and is a personal trainer and sports massage practitioner
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By Saski Ford
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www.limelightfitness.wordpress.com email: saskiford@yahoo.com
Stay Hydrated BEING WELL-HYDRATED IS NOT ONLY ESSENTIAL FOR OUR BODIES, IT ALSO IMPROVES SLEEP QUALITY, COGNITION, AND MOOD
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owadays, many people live a rather sedentary lifestyle. People are often sitting while engaged in an activity like working, reading, socializing, watching television or using computer for much of the day. This lifestyle tends to make people ignore their daily water intake because their activity does not make a sense of thirst. Funny how we consume more water during the summer, without a second thought and yet many find it so difficult to drink it in winter when we need it just as much. It’s been said a million times before. Water is uber important. It keeps us alive and yet we don’t drink nearly enough of it! Even when people tell us how wonderful it is for us and explain all the benefits. You see, our bodies are 60% water by weight, and proper hydration is absolutely essential for our overall health. After all, the water we consume optimises blood pressure, regulates body temperature, lubricates joints, moves waste out of the body, and aids in digestion. And with increased summer temperatures and outdoor activities comes increased water loss - through sweating and evaporation - as your body works to stay cool. One way you can tell if you are hydrated enough is the colour of your urine. This is
a fantastic gauge to see if you have drunk enough fluids throughout the day. The darker your urine the more dehydrated you are, the paler almost clear urine means you are hydrated (see chart!). If you eat a varied diet you will be consuming up to a litre of water from your foods about 20-30%. 70-80% will be from water alone. All whole fruits and vegetables contain some amount of water, but for maximum benefit the list of foods below contain a minimum of 90% water: Cucumbers, Celery, Tomatoes, Radishes, Red, Yellow, Green bell peppers, Cauliflower, Watermelon, Spinach, Strawberries, Broccoli, Grapefruit Coconut water is another great hydrating drink. Mineral-rich liquid from the inside of young, green coconuts is packed with potassium, magnesium, sodium, and calcium, coconut water can replenish lost fluids and electrolytes from exercise and hot summer temperatures. Try adding it to your smoothies or your oats for an added boost! Stick with H2O. Yes, juices, milk, and herbal teas can all help hydrate your body—even caffeinated drinks (in moderation) can provide you with muchneeded water. However, water is what your body is really craving, so you might as well go straight to the source. Sticking
with H2O will help you skip the unnecessary sugars, additives, and caffeine found in other drinks. Infuse your water with flavour. Whether you prefer limes, lemons, oranges, berries, or cucumbers, infusing your water with fresh fruit can make for a refreshing and spa-like beverage, without any added artificial sweeteners or preservatives. Make a date with water, book it into your day. If it feels impossible to drink 2 litres in a single day, you may want to come up with a hydrating schedule. As soon as you wake up, make it a point to drink a glass or two of water—after a night of fasting, your body will appreciate a morning quencher, and add some lemon for a deep morning cleanser. Drinking a predetermined number of millilitres throughout the day can also keep you on track.
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