Self-Care: The Importance of Adequate Hydration

by Jason Peterson, MSEd, RDN, LD

Just as most of our planet is made up of water, 60% of our human body weight consists of water. Fluid in our bodies is essential for many functions including transporting nutrients and waste products and helping to regulate body temperature. Unfortunately, an estimated 75% of Americans move through each day mildly dehydrated. Dehydration is defined as a 1% loss of body mass due to fluid loss; it occurs when you lose more fluids than your body takes in. Dehydration may cause symptoms such as headache, weakness, dizziness, and fatigue. Over time, routine dehydration can lead to chronic health conditions.

You can boost your overall wellness and self-care with hydration. It is recommended an average adult consume at least 64-67 oz. of fluid each day. At least half that amount should be plain water and the other half from a non-calorie source such as plain decaffeinated coffee or tea, sugar-free decaffeinated drink mixes such as Crystal Light®, or other similar choices. Eat your calories – don’t drink them! Avoid sugary beverages such as soda, energy drinks, or other beverages containing high fructose corn syrup. Consider avoiding caffeinated beverages, especially if you have an irregular heartbeat, high blood pressure, anxiety disorder, or similar health conditions.

What is your level of physical activity? Dehydration can occur in any situation of physical activity, even if you’re not actively sweating. Those who live a more active lifestyle will have increased hydration needs. Even a modest level of dehydration, 2%, can decrease physical performance. It is recommended to begin periods of exercise well hydrated and replace fluid loss immediately afterward.

Hydration also plays an important role in mental health. Dehydration has been linked to negative mood rating, impaired motor performance, anxiety, fatigue, and even some short-term memory loss to name a few.

Listen to your thirst! When you feel thirsty, it’s a good indicator that your body is calling for hydration. However, once you sense your own thirst, you are likely already a bit dehydrated. Try to hydrate even when you’re

64-67 oz. RECOMMENDED AN AVERAGE ADULT CONSUME AT LEAST OF FLUID EACH DAY not thirsty! The climate you live or work in also plays a factor - higher temperatures and higher altitudes require increased hydration.

Ready to increase your hydration? Here are some great tips to get started:

• Start your day with water. This will help you develop a thirst and taste for water throughout the day. You’ll also have more time in the day to meet your hydration goals!

• Keep water in your visual sight throughout the day, just like you might with your phone.

• Set hydration reminders on your phone, watch, or other reminder device.

• Find a reusable water bottle that fits your drinking and water temperature preferences. Check out the smart water bottles that light up if you have not taken a sip in a certain interval of time.

• On the road? Bring a jug of water to continue refiling and rehydrating.

• Add a flavor enhancer into your water such as fresh lemon or lime juice, cucumber slices, or sugar free flavor-enhancing drops.

Take care of your physical and mental health with good hydration. This simple focus in your daily routine will aid in your overall wellness. Get started today!

Jason Peterson is a Licensed, Registered Dietitian Nutritionist with an MS in Adult Learning & Leadership Development. He currently works at MercyOne in West Des Moines. He has coached patients of all ages in nutrition plans for improved health outcomes. He is passionate about all things food & nutrition!