What are your Hydration Needs? Why It Matters and How to Stay Optimally Hydrated

Did you know that approximately 75% of Americans are chronically dehydrated? Dehydration can lead to fatigue, brain fog, kidney stones, and even weight gain. With our busy lives, it’s easy to forget to drink enough fluids. Thankfully, we at Designer Wellness have easy solutions to help you meet your fluid needs!

Water is the essence of life, and staying hydrated is crucial for your overall well-being. However, hydration needs vary depending on factors such as environment, age, and health status so adjusting to where you are in life is important and we’re here to help! 

Benefits of Staying Hydrated

Let's start on the positive side; staying well-hydrated offers numerous benefits, including:

• Improved Cognitive Function: When your brain is hydrated, it functions more efficiently, enhancing focus and mental clarity.

• Sustained Energy Levels: Proper hydration supports metabolic processes and helps your body produce energy more effectively.

• Enhanced Weight Management: Drinking water before meals can help control appetite and reduce calorie intake.

• Better Skin Health: Hydrated skin looks more radiant and less prone to dryness or premature aging.

• Reduced Risk of Kidney Stones: Drinking enough water dilutes urine, lowering the risk of stone formation.

• Optimal Physical Performance: Staying hydrated ensures your muscles and joints are lubricated, reducing the risk of cramps and injuries during physical activity.

Effects of Dehydration

On the other side, dehydration can sneak up on you, causing multiple problems including:

• Brain Fog: Your brain depends on adequate hydration to function properly. Even mild dehydration can impair focus, memory, and decision-making. This is particularly important for those who lead busy lives or rely on sharp cognitive skills.

• Low Energy: Water is critical for energy production and nutrient transport. Dehydration can lead to fatigue and sluggishness, making it harder to tackle your daily tasks.

• Weight Gain: Thirst is often mistaken for hunger, leading to unnecessary snacking and calorie intake. Staying hydrated can help you better differentiate between hunger and thirst cues.

• Increased Risk of Kidney Stones: Chronic dehydration can cause concentrated urine, increasing the likelihood of kidney stones. This painful condition can often be avoided by maintaining adequate fluid intake.

Don’t sweat! There are easy solutions to help you meet your hydration needs!

1. Start Your Day with Water: Drink a glass of water first thing in the morning to kickstart hydration. This simple habit replenishes fluids lost overnight.

2. Set Reminders: Use apps or alarms to remind yourself to drink water regularly throughout the day. Consistency is key to maintaining hydration.

3. Flavor Your Water: Add a slice of lemon, cucumber, or mint to make water more appealing. Natural flavors can make drinking water feel like a treat.

4. Eat Water-Rich Foods: Incorporate hydrating foods like cucumbers, watermelon, and oranges into your meals. These foods not only hydrate but also provide essential vitamins and minerals.

5. Use a Reusable Water Bottle: Keep a bottle with you to make sipping convenient. Opt for a bottle with measurement markings to track your intake.

6. Drink a Smoothie Daily: Blend a refreshing smoothie with Designer Wellness protein powder like Designer Egg for a hydrating, nutrient-packed boost. Smoothies are an excellent way to combine hydration with essential nutrients like protein, fiber, and vitamins.

7. Make it a Habit: Pair drinking water with existing habits, like after brushing your teeth or before meals. Creating associations with routine activities can help make hydration second nature.

8. Hydrating snacks: Pick foods high in water content to enjoy throughout the day and add these to your Designer Wellness protein smoothies. Try this Mango Lassi Protein Smoothie, or make your own smoothie with the hydrating foods below!

Ten Hydrating Foods and Their Water Content

Including water-rich foods in your diet is a great way to boost hydration. Here are ten foods with high water content:

1. Cucumber (95% water): Perfect for salads or as a snack with hummus.

2. Watermelon (92% water): A refreshing fruit ideal for summer.

3. Strawberries (91% water): Delicious in smoothies, yogurt, or on their own.

4. Lettuce (96% water): A staple for hydrating salads and sandwiches.

5. Celery (95% water): Crunchy and great with almond or peanut butter.

6. Zucchini (94% water): Versatile for sautéing, spiralizing, or baking.

7. Tomatoes (94% water): Add them to salads, sandwiches, or sauces.

8. Bell Peppers (92% water): A colorful addition to any meal.

9. Spinach (91% water): A nutrient-dense base for salads and smoothies.

10. Oranges (86% water): Packed with hydration and vitamin C.

Hydration Meal Planning!

One of the easiest and tastiest ways to stay hydrated is by incorporating a daily smoothie into your routine. Smoothies are a no-brainer when it comes to meal planning. They are easy to make and easy to prep.

 Designer Wellness protein powders are perfect for creating nutrient-dense, hydrating beverages. Mix Designer Wellness powder with a base of water, coconut water, or almond milk, and add ingredients like fresh fruits, vegetables, and ice. This not only helps you meet your hydration needs but also provides protein to support muscle health, weight management, and energy levels. Try the 3-Day Meal Plan below to get started!

3-Day Hydration Meal Plan

This meal plan incorporates plenty of fluids, water-rich foods, and a daily smoothie with Designer Wellness protein powder to meet your hydration and nutrition needs.

Day 1

• Breakfast: Smoothie with Designer Whey, almond milk, frozen mixed berries, spinach, and chia seeds

• Snack: Sliced cucumber and hummus with a glass of water

• Lunch: Chicken salad with romaine lettuce, cherry tomatoes, and a light vinaigrette, served with sparkling water

• Snack: An orange and a glass of green tea

• Dinner: Grilled salmon, steamed asparagus, and wild rice, with a glass of infused water (lemon and mint)

Day 2

• Breakfast: Plain Greek yogurt topped with walnuts, honey, and fresh strawberries, served with matcha.

• Snack: A banana, a Designer Smoothie, and a glass of water

• Lunch: Turkey and avocado wrap with a side of carrot sticks, served with iced green tea

• Snack: Chocolate Designer Egg mixed with oat milk.

• Dinner: Stir-fried tofu with broccoli, carrots, peas, and farro, with a glass of water

Day 3

• Breakfast: Smoothie with Designer Lite, oat milk with frozen peaches

• Snack: Celery sticks with almond butter, with a glass of water

• Lunch: Lentil soup with a slice of whole-grain bread, served with raspberry tea

• Snack: A handful of grapes and a glass of coconut water

• Dinner: Grilled chicken, roasted sweet potatoes, and green beans, with a glass of herbal tea

Bottomline

Hydration is more than just drinking water; it’s about ensuring your body has the fluids it needs to thrive. By understanding your unique hydration needs and incorporating tips like daily Designer Wellness protein drinks, you can reap the many benefits of staying hydrated. Whether you’re aiming to boost energy, improve focus, or support overall health, hydration is a simple yet powerful tool for better living. Start today, and raise your glass (of water) to a healthier you!

References

1. Popkin, B. M., D'Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439-458. https://doi.org/10.1111/j.1753-4887.2010.00304.x

2. Stookey, J. D., Constant, F., Popkin, B. M., & Gardner, C. D. (2008). Drinking water is associated with weight loss in overweight dieting women independent of diet and activity. Obesity, 16(11), 2481-2488. https://doi.org/10.1038/oby.2008.409

3. Sawka, M. N., Cheuvront, S. N., & Carter, R. (2005). Human water needs. Nutrition Reviews, 63(6 Pt 2), S30-S39. https://doi.org/10.1111/j.1753-4887.2005.tb00152.x

4. Jequier, E., & Constant, F. (2010). Water as an essential nutrient: The physiological basis of hydration. European Journal of Clinical Nutrition, 64(2), 115-123. https://doi.org/10.1038/ejcn.2009.111

5. Manz, F., & Wentz, A. (2005). The importance of good hydration for the prevention of chronic diseases. Nutrition Reviews, 63(6 Pt 2), S2-S5. https://doi.org/10.1111/j.1753-4887.2005.tb00147.x

By Ginger Cochran, MS, RDN, CDCES