We talk often about essential nutrients, the components of the food we eat that are vital to our health, well-being and longevity. These are things like Vitamins A, C, & D, and minerals like magnesium, phosphorus, and iron. But I want to remind you of what may be our most overlooked essential nutrient: water. Our bodies are made up of about 70-75% water; we can live up to three weeks without food, but for only 3-4 days without water. Water plays an essential role in maintaining blood circulation, removing waste, supplying nutrients, lubricating joints, maintaining your body temperature and more.As

Our bodies are constantly losing water throughout the day, through sweat, urination, and even through exhalation. Therefore, it is our responsibility to replenish our water stores to keep our bodies strong and healthy. Without adequate water intake, you could suffer from headaches, exhaustion, brain fog, or muscle cramps. You may have noticed during these dog days of summer that you feel you need to drink even more water than usual. When under extreme conditions, like very hot summer weather, your body can lose up to 1.5 liters of sweat per hour! If that lost water is not replaced, your blood volume may drop, and if you have too little blood circulating in your body, blood pressure levels can fall to potentially fatal levels.

Since we still have a ways to go before the fall, here are some tips for how to stay hydrated for the remainder of the summer:

  • Start your day with a cup of warm water with lemon, to begin your hydration intake and give your immune system a kick-start
  • Drink a glass of water before each meal
  • Eat foods that are water-dense, like cucumber, watermelon, and celery.
  • Avoid dehydrating beverages, like coffee and alcohol
  • Incorporate broths and fresh squeezed green juices into your diet to maintain your electrolyte balance and provide potassium and sodium, key minerals for helping you recover from exercise
  • Carry a reusable water bottle with you that you can refill throughout the day: it’s better for the environment (no more plastic bottles) and for your pocketbook!
  • Listen to your body; it knows what it needs

Stay hydrated, stay healthy, stay happy!

Written by Ashleigh Gurtler; https://www.gurtlerwellness.com/