All You Really Need to Know About Staying Hydrated

60% of human body is composed of water, so our body relies upon water greatly to survive. Water is the most essential nutrient for living anything. Every cell, tissue, and organ of the body requires water to perform its function properly. One can last without food for days but not without water.

Water is:

  • Source of supplying nutrients.
  • Essential for maintaining blood circulation.
  • Body’s temperature maintainer.
  • Solvent for biochemical reactions.
  • Lubricants for joints.
  • Remove waste.
  • Water helps to prevent dry mouth.
  • Promotes cardiovascular health.
  • Keeps skin fresh.

In order to maintain the total body water daily water intake must be balanced with losses. Losing body water can badly affect the body’s functions and overall health. It is important to notice that every individual’s fluid needs differ from other depending on

  • Clothing
  • Humidity
  • Environment
  • Temperature
  • Sweat rate

Hydration tips:


The simplest and best way to prevent dehydration is drinking more water. At least daily 8 glass of water is recommended. Some people need less while some needs more than the recommended 8 glasses depending on different things. Drink water when you feel thirsty.

During workout:

During exercise you need more water to drink. The next important thing is to stay hydrated while you work out. Drinking water can boost performance and help to fulfill any work out goal. urgent care near me


Foods also affect the body hydration levels.  Fruits contain a lot of water to keep our body hydrated. Fruits are super refreshing and there are plenty of options in summer season. Cantaloupe and watermelon are super hydrating fruits. The fruits are best before or after workout. Other options are

  • Oranges
  • Berries
  • Apples
  • Pineapples
  • Peaches


Like fruits also vegetables are good source of water. Zucchini contain above 90% of water. Water helps to keep you full. Try vegetables and avoid over eating.  Raw broccoli and baby carrots contain more water. Other vegetables that contain water are:

  • Iceberg lettuce
  • Tomato
  • Celery
  • Cucumber
  • Green cabbage
  • Spinach

Tame thirst:

Make sure to take a sip of water, sports drinks, or juice when feel thirsty. Drink even if you are feeling thirsty because mild thirst is a sign of dehydration.

Give attention to muscles:

Muscles contain 75 % of water. Staying hydrated helps to do any muscular activity like exercise, walk and work. Try water and finish the workout when your muscles get fatigued.

Weight yourself:

Weight yourself before and after exercise. For each pound lost during activity drink additional fluid. Due to exercise losing few pounds of body weight can lead to side effects like fatigue, muscle cramps, and dizziness. To prevent such side effects keep ready bottle of water. walk in clinic

Pinch yourself: (not too hard)

Hydration level is directly related to skin’s ability to change shape and return to its normal position. Simply pinch the skin by using thumb and pointer finger and hold.  Leave after few seconds. Now if the skin takes awhile to regain its original position you could be dehydrated.

Other simple and east tips are;

  • Keep a bottle of water with yourself during the day.
  • Add slice of lemon, cucumber or lime if you do not like the taste of plain water.
  • Use electrolyte drinks when you sweat.
  • Monitor fluid gain and loss by checking the color of urine.
  • Avoid alcohol the day of long exercise.
  • Add an appropriate amount of salt to sports drinks to prevent sodium loss.

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