If you find yourself solely relying on drinking 8 glasses of water each day to stay hydrated, consider counting your fluid ounces in other ways. Our daily fluid requirement is not exclusive to water. We can get significant amounts of hydration from foods and other drinks which means we really have no excuse to get behind in our hydration regimen.

Hydration is so important and not getting enough water is linked to everything from fatigue to weight gain to degraded mood and your ability to think clearly. Our bodies are made up of more than half water and we use it for pretty much every bodily function.

You probably have the eight glasses of water amount ingrained in your head, but this amount is not really scientifically backed. This estimate may be okay for some, but might be too much or too little for others. How much hydration you truly need depends on several different factors. Age, gender, weight, the climate you are in, activity levels, and overall health all influence your unique needs. If you are not sure if you are hydrating enough, the best indicator is the color of your urine. The Mayo Clinic states that if your urine is pale yellow you are properly hydrated, however, if it is dark yellow, it is time to get some water into your body.

While drinking a tall glass of water is the best way to stay hydrated, here are some alternative options to help keep your water intake from being too boring:

    • Pack color onto your plate. Fill up your plate half full each meal with fruits and vegetables. Produce supplies water, vitamins, minerals, and fiber. Choose vegetables and fruits with the highest water content such as celery, tomatoes, melon, and oranges.
    • Oatmeal for breakfast. Oatmeal is not only hearty and filling, but it is also very hydrating. When making oats, they expand and absorb the water or milk they are cooked in. Not into a hot breakfast? Overnight oats are a great option and achieve the same results. For an added boost, add chia seeds to your overnight oats as they soak up 10 times their weight in extra liquid.
    • Coffee and Tea. This one might come as a surprise, but these drinks are mostly water. They also contain lots of antioxidants and are linked to many health benefits. You should watch your caffeine intake as it could start to affect your sleep and cause other issues. Decaffeinated coffee or yummy herbal varieties of tea are great alternatives to avoid these issues.
    • Savor this seasonal fruit. Watermelon is made up of 92% water and only 8% fruit. The fluids found in watermelon also include salt, calcium, and magnesium, which are great components for rehydration. Get creative by turning watermelon into popsicles or pair it with feta and mint for a refreshing salad.
    • Add some moo (or alternatives). Milk has been found to be more hydrating than water or sports drinks due to its source of protein, carbohydrates, calcium, and electrolytes. If you can’t drink milk, try almond, soy, or coconut milk to help hydrate; these are all fortified with extra nutrients. There are so many ways these can be used, from adding to your coffee, your bowl of cereal, a smoothie. The possibilities are endless.
    • Go light on carbs. Chips, crackers, and pasta all have very low water content and strip you of the opportunity to eat something more hydrating. If you’re looking for a snack, reach for something with higher water content such as yogurt, fresh or frozen fruit, cut up veggies and hummus, or homemade smoothies. For meal planning, opt for noodles with tomato sauce as this meal can pack a hydrating and healthy punch.
    • IV Hydration. IV hydration therapy is an easy, simple way to deliver fluids and nutrients directly into your bloodstream. By providing fluids this way, your body can absorb these substances faster and at a higher dose leading to increased hydration and overall improvements to your wellbeing.

With temperatures rising and summer on the horizon, there is no better time than now to start thinking about ways to stay hydrated. IV hydration is a great option to add to your regimen to make sure that you stay on top of your fluid intake. Call today to schedule a free consultation to find out more about how IV hydration therapy can help you feel your best this summer.

About the Author

Kimberly Sandberg Aloha Integrative Health
Kim Sandberg is the owner and founder of Aloha Integrative Health and a Certified Registered Nurse Anesthetist. She has two advanced degrees: a Masters of Science in Nursing as a Nurse Anesthetist and a Doctor of Nursing Practice. She has worked in a variety of settings, though the biggest impact on Kim and her work came from her 28 years of service in the Navy Reserve.

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