Quench Your Thirst! The Wonders and Benefits of Staying Hydrated

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February 12, 2018
benefits of staying hydrated

From professional athletes to professionals with desk jobs, everyone needs to drink water. Over half of the human body is composed of water, so keeping it hydrated is important. Learn the benefits of staying hydrated range from staying healthy to improving athletic performance.

The Benefits of Staying Hydrated

Staying hydrated is a crucial part of staying healthy on a day-to-day basis. Water helps every system in the body function properly. The benefits of staying hydrated include:

  • Boost mood and brainpower
  • Fluids carry nutrients to cells, flush bacteria from bladder, prevent constipation
  • Help weight loss
  • Improve physical performance
  • Prevent headaches caused by water deprivation
  • Prevent kidney stones, constipation, and urinary tract infections
  • Promotes cardiovascular health

According to Harvard Health, the average healthy adult needs between 30 and 50 ounces every day. The amount of water changes depending on activity level and outside temperature. When we sweat, humans lose fluids and electrolytes, the minerals in the blood responsible for regulating water in the body. The amount of water to consume is different for everyone, especially athletes that lose water during intense workout sessions.

Hydration tips for athletes

Longer and more intense workouts lead to a higher loss of electrolytes. Athletes should know lean muscles are composed of mostly water and dehydrated muscles become fatigued faster. Athletes should follow this guide of embracing the benefits of staying hydrated:

  • Drink 16-20 ounces 2-3 hours before exercise
  • Drink 8 ounces 30 minutes before workout or during the warm-up
  • Drink 8-10 ounces during workout
  • Finally, replenish with 8 ounces of water no less than 30 minutes after finishing the workout

Drinking more water is the beginning when staying hydrated, because plain water doesn’t replenish the electrolytes lost after an intense workout. Many athletes make the mistake of turning to sugary sports drinks to replenish lost electrolytes. Instead, opt to drink sugar-free coconut water, a refreshing and electrolyte-rich drink.

Pro tip: add plant-based protein powder to coconut water in a shaker bottle for a post-workout refuel.

Hydration tips at work

The biggest challenge to staying hydrated is a professional work schedule. People often cite being busy at work as their primary reason as to why they aren’t drinking enough water. According to research, dehydration kills productivity and leads to:

  • Chronic fatigue
  • Headaches
  • Lower attention span

Start by taking a bottle of water with you to work. If you set your water bottle visibly on your desk, you’ll be more encouraged to take a few sips. Having a water bottle at your desk is easier than getting up to take a trip to the water fountain.

Try snacking on fruit. Fruits are an excellent source of electrolytes and vitamins. If you’re feeling adventurous, infuse your water with fruits. Lemons, strawberries, and kiwis are all delicious and nutritious options when adding a little flavor to your water.

Closing tips for staying hydrated

The benefits of staying hydrated are essential parts of staying happy and healthy. Buy a nice water bottle with a visible measurement to measure your daily water intake. Take your water bottle everywhere and refill it as you go along.