INSIDER
JULISKA COUNTRY ESTATE KITE FLIERS DELFT BLUE SALAD BOWL COURTESY OF HIVE HOME, GIFT & GARDEN. CARA CARA WETHERSFIELD FLORAL GARDEN BLUE DRESS COURTESY OF HIVE FOR HER.
HYDRATING
LIVING WITH IVEY
Why water is the most essential nutrient and how to make sure you are adequately hydrated By Ivey Leidy Photography by Jerry Rabinowitz About 60 percent of the human body is made of water: It comprises 90 percent of our blood, 75 percent of our muscles and brain, 80 percent of the kidneys, 70 percent of the liver, and even 22 percent of our bones. Beyond just quenching thirst, water 36
FOODS
» BELL PEPPERS: 92 percent water » CANTALOUPE: 90 percent water » CELERY: 95 percent water » CITRUS: 90 percent water » COCONUT WATER: 95 percent water » CUCUMBER: 96 percent water » LETTUCE: 96 percent water » PEACHES: 89 percent water » STRAWBERRIES: 90 percent water » TOMATOES: 94 percent water » WATERMELON: 92 percent water » ZUCCHINI: 94 percent water » Chia seeds
absorb 30 times their weight in water, meaning they can help the body retain electrolytes and regulate fluid levels, preventing dehydration.
DEHYDRATING FOODS AND BEVERAGES
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All About H2O
enables the body to perform such vital functions as digestion, waste production, and temperature regulation. It is also a key player in the health of our brain, skin, heart, and joints. The body has no way of storing water, which means that the average adult loses approximately 3 liters a day. That loss must be replenished through food and water consumption. The tricky part is knowing how much you need— and it’s not one size fits all. You must take into account the climate in which you live as well as your personal diet and exercise habits. For example, if your diet is high in protein, you will require more fluid to process the protein and prevent constipation. If you are mostly sedentary and live in a cold climate, you will require less water than a person who exercises intensely and lives in a warm climate. In relation to your weight, the amount of water you need per day increases by 6 to 7 ounces for every 10 pounds, starting at 67 ounces per day for someone who weighs 100 pounds. Someone who weighs 150 pounds would need 100 ounces per day, on average, while someone who weighs 200 pounds would need 134 ounces. For every 30 minutes of exercise, add 16 ounces of water. If you live in a hot climate, also add 16 ounces. These ounces can come in the form of liquids or solids, and there is a vast array of hydrating foods that can help you reach your daily goal. Read on for my tips on how to get the most hydration bang for your buck.
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Mineral Water: Although the sodium found in mineral water is naturally sourced, it’s still sodium, which can dehydrate the body if drunk excessively.
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Alcohol: Alcohol is a diuretic, meaning it causes your body to remove fluids from your blood and other organs at a faster rate than other liquids. Too much consumption can leave you severely dehydrated.
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Protein: Protein requires more water to process, so be mindful to up water intake if you’re on a high-protein diet.
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Processed Foods: Processed foods are generally very high in sugar and sodium, both of which dehydrate the body.
PALM BEACH ILLUSTRATED
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