How to Step Up Your Hydration Game

January 26, 2022 — by Valeriya Vimon

Australia is a sunburnt country where hot days and heatwaves can put a lot of stress on our bodies, hence the importance to stay cool and hydrated. According to research, heatwaves have killed more Aussies than all other natural hazards together.

If you remember, in the region of southeastern Australia in 2009, there were more than 400 deaths during the severe heatwaves, when Melbourne experienced temperatures at or about 43°C for three days consecutive in late January. At the beginning of January 2020, metropolitan Sydney faced an all-time high, with Penrith reaching almost 49°C. With hot summers likely to continue, you must know how to prepare for high-temperature days. 

When the temperature rises, your body tries to cool itself by sweating – this is when dehydration can occur. Depending on how much body fluid you lost, dehydration can be mild, moderate or severe. You need to be careful because a severe case of dehydration can result in a trip to the hospital for IV fluids and sometimes even in kidney damage or nervous system problems. Your best defence against dehydration is prevention. Here are a few ways to stay hydrated, especially when temperatures increase. 

Carry a Water Bottle With You all the Time

water bottles

Are you the kind of person who drinks water just when you are thirsty? If you do that, you don’t realize that by the time you’re thirsty, you’re already dehydrated. In addition to being essential to your health, when you drink more water, you also see pleasant changes like glowing skin, better digestion, fewer headaches, etc.

Not to mention that drinking water is also an effective way to lose weight. The best and easiest way to ensure you drink more water is by carrying water bottles wherever you go. With a water bottle in your bag or backpack, you’ll be able to drink without the hassle of finding a shop or a vending machine every time you feel thirst.

Plus, research has shown that individuals who carry bottles are more likely to stay hydrated. Instead of buying a new plastic bottle every day, consider carrying a reusable glass water bottle. Not only are disposable plastic bottles bad for the environment, but they can also contain chemicals like BPA that leach into your water.

Practical and reusable glass water bottles, on the other hand, doesn’t have any chemicals, are environmentally friendly, and make anything you are drinking taste its best. As you know, keeping track of your daily water intake is essential in order to stay hydrated. A bottle you use time and time again also helps you keep track of how much water you drink.

By knowing the exact size of your bottle, you get to track the number of times you refill it through the day, knowing for sure the amount of water you’ve consumed. With a reusable drinking water bottle, you also get to choose where your water comes from. Consider using a quality water filter, or if you’re lucky, you maybe have access to a water well on your property or a nearby freshwater spring. If you don’t like the taste of plain water, you can add flavour with fresh fruits or a splash of fruit juice.  

Sip Juices

glass water bottle

How can I hydrate without drinking water? If even flavoured water isn’t your thing, juicing can be a great and tasty way to stay hydrated. In addition to healthy nutrients, certain fruits and vegetables contain plenty of water. Good examples include watermelon, cantaloupe, strawberries, pineapples,  peaches, cucumbers, leafy greens, cucumbers, zucchini, celery, and tomatoes you can fill up your reusable water bottles with. 

But you need to make sure you use a higher percentage of vegetables to fruit ratio in your juices – at least 80/20. Although you may find fruit juice more palatable than vegetable juice due to its sweetness, fruit juice is high in natural sugars, which may inhibit hydration. If fruit juices are your thing, orange juice can be a good option as it is rich in electrolytes. Cucumber contains 90% of water, so make sure your juices contain plenty of it. Beetroot juice is also great for hydration, and it’s also considered a natural blood purifier. 

To enjoy the hydration benefits of juicing you’ll need to invest in a good electric juicer. In addition to allowing you to produce larger amounts of juice at one time, high-quality electric juicers, such as a cold press electric juicer, don’t destroy minerals and vitamins with excessive heat. These juicers extract juice by pressing and grinding produce – a process that doesn’t generate heat while extracting juices. 

When buying an electric juicer, make sure the model you choose comes with a motor powerful enough to suit your needs. Also, keep in mind that models with a largemouth design help in loading ingredients with ease without the need to cut them. A juicer with a sleek and attractive design will not only easily blend in your kitchen but also won’t clutter the counter. Some juicer models come with a cleaning brush for quick and smooth cleaning. 

Try Coconut Water

Coconut Water

Not only is coconut water naturally sweet and hydrating but it’s also loaded with various important nutrients, including minerals that many individuals don’t get enough of. It’s a great beverage for restoring hydration and replenishing electrolytes lost during an extremely hot day. Electrolytes are minerals that play an important part in your body, including maintaining proper fluid balance.

By containing electrolytes like magnesium and potassium, coconut water is considered more beneficial than water for rehydration after exercise. A study has shown that drinking coconut water can actually improve exercise capacity better than water or a sports drink during a very hot day.