In the health and wellness industry, March is when we celebrate National Nutrition Month, focusing on healthy food choices alongside physical activity. The Academy of Nutrition and Dietetics discusses several topics, including diversifying flavors, switching up meal planning, and establishing food guidelines. A major aspect of getting the necessary nutrients is ensuring that we are well-hydrated. In honor of National Nutrition Month, here are some facts to encourage healthy and happy hydrating.
Hydration Trumps Food in Survival
Not only is it crucial that we maintain good levels of hydration, but also our lives depend on it. We can live without food for up to three weeks, using the fat and muscle on our bodies to burn for energy before the effects of starvation take over and kill us. With water, we can only survive three to four days from a lack of hydration. Typically, we lose at least between 0.3 and 1 liter of water every 24 hours from sweat and respiration. Factors that may cause a higher loss of water include environmental conditions, a person's overall (physical) health, and humidity levels.
We Can Get Our Hydration from Fruits and Vegetables
Realistically, not everyone follows the same diet. Some choose to eat more fresh produce throughout their day than others, but it turns out it’s benefiting more than just our diet. Eating enough fruits and vegetables throughout the day can source the body with 20% of its daily recommended intake for hydration. Check out this article that lists high-water-content fruits and vegetables, making them optimal for daily hydration and nutrition.
Drinking Water Increases Metabolism
When it comes to boosting our goals for weight loss, increasing the metabolism by drinking water is the best method. An increase in water intake is associated with weight loss, which occurs because of two mechanisms: decreased feeding and increased lipolysis (the process of breakdown of fats). Chugging 16 ounces of water at a time can raise the metabolism by 24-30% for approximately 90 minutes. Doing this multiple times throughout the day will boost the metabolism and ensure that the body is more than hydrated throughout the day.
Hydration Levels Impact Exercise
Preparation, duration, and recovery from an intense workout all take practice, but it greatly relies on the rehydration our body receives to perform properly. The American College of Sports Medicine recommends drinking 16 to 20 ounces of water one to two hours before exercise or outdoor activity. For more strenuous workouts or those who live in warmer climates, maintain water intake by drinking approximately every 15 minutes. Also, be sure to replace lost electrolytes, especially if more strenuous exercises are planned.
Hydrate for Healthy Skin
Drinking enough water each day is essential for all of our organs and especially for our body's largest organ: our skin. There are a million ways to take care of our skin with products such as cleansers, exfoliators, creams, and sunscreen. Kathleen C. Suozzi, MD, director of aesthetic dermatology at Yale Medicine and assistant professor at Yale School of Medicine in New Haven, Connecticut, talks about healthy skin and the right way to achieve that. Our skin hydrates from the inside out by pulling fluid from the capillary blood to the skin, Suozzi explains. If we're dehydrated and there isn’t enough water to pull from, our skin can effectively dry out. All in all, consuming enough water along with a nutritious diet also means giving our skin a healthy glow.
Author : Jennifer Dutton, Blog Writer, DrinkLyte Co. "Helping Grow CPG Brands Beyond Their Potential"