This week Registered/Certified Holistic Nutritionist CNP RNCP, Joy McCarthy, discusses the importance of hydration. Discover details about how much water you should really be drinking and how to transform it into a delicious, nutritious, energizing beverage.
Summer is winding down and days are getting cooler, but this does not mean we should reduce our water intake. Exercising makes us sweat, regardless of the surrounding temperature, and electrolytes still need to be replenished. Proper hydration keeps you energized, prevents headaches, keeps muscle cramps at bay, and can help you feel fabulous all day!
Water is the foundation of all life and its value to our bodies is immeasurable. In fact, we are made up of nearly 70 per cent water! Many of our basic metabolic processes, such as the regulation of body temperature, require enormous amounts of water – up to three litres daily.
Even breathing expels up to a pint of water every day. Keeping your body functioning at an optimal level is necessary for physical and mental well-being, and proper hydration is essential to that.
As mentioned, daily bodily functions account for significant water loss. For example, your feet have 250,000 sweat glands and can lose half a pint of water on a normal day! If you’re exercising regularly, this amount can increase to 2.4 litres (five pounds) per hour! Imagine what that translates to when you include all of the sweat glands in our bodies, all of the metabolic functions, and any other processes that consume water.
How much is enough?
We’ve all heard that we should drink eight to ten glasses of water every day, but this is just a guideline. We are all unique. To help you stay as hydrated as you need to be, here’s a guiding formula: drink 50 to 75 per cent of your body weight in ounces, depending on how much activity you get daily. For example, if you weigh 140 pounds, 70 ounces of water is optimal if you are sedentary and 105 ounces is best, if you are active. This means that at 140 pounds, you should be drinking a minimum of nine cups of water daily – 13 if you are getting regular exercise!
Reinvent your water
If you find plain tap water boring or unsatisfying, spice it up anyway you like. The internet is full of cool, quenching ideas, but here are a few of my favourite suggestions:
1.Add Flavor and Fibre: Freeze some blueberries, mangos, or sliced peaches and add them to your water. This will not only sweeten it, but eating the fruits will also give you a tasty boost of fibre, vitamins and minerals. Fibre is important because it helps digestive functioning, lowers cholesterol, and, according to more recent studies, may even help prevent certain types of cancer.
2.Emergen C: This powdered mix adds a kick of flavour and nutrients to your water. There are a variety of flavours you can choose from, and each conveniently sized packet contains a blend of seven ascorbates (types of Vitamin C), seven B vitamins, which keep your energy levels up, and 32 active minerals, antioxidants, and other micronutrients to refresh and energize you.
3.Ester-C Individual Pack: This mix has a host of beneficial properties. Ester-C is a great source of vitamins C and B and also contains precious electrolytes such as sodium, potassium, calcium, and magnesium. This formula provides your body with the nutrients necessary to keep you energized and feeling great, and helps maintain muscle function, support bones, cartilage, teeth, gums, and even healthy skin.
4.Get creative: These are only a few suggestions and of course you should explore options that satisfy your taste buds and bodily needs.
The Canadian Health Food Association
If you know that your family is not enjoying the taste of your tap water, you would be wise to consider installing a Rainsoft Reverse Osmosis system. Not only will you enjoy the benefit of pure natural tasting water, but you will stop worrying about the harmful chemicals, parmaceuticals, pesticides and herbicides that are present in your water.
Eternally Pure Water Systems Inc.
5450 Canotek Road, Unit 67
Ottawa, ON K1J 9G5
Phone: (613) 742-0058
Mon. – Fri. 9:00 – 5:00