Hydration 101: Delicious Ways To Avoid Dehydration This Summer


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There are two kinds of people in the world: those who religiously carry their water bottles around and those who don’t. We’re always #TeamWater (we think you should be too!) because it plays SUCH an important role in your health, and the health of your skin. If you’ve been slacking on prioritizing your water consumption, don’t worry because we’ve got some fresh hydration tea from Natasha Rudatsenko, a Nutritherapist and the Founder of The Health Nag. Keep reading to learn about the importance of H20, signs of dehydration, and for some delicious ways to hit your hydration goals. There’s really no excuse not to drink up…

Why Staying Hydrated is SO Important

Fun fact: our bodies are roughly 60% water. That makes “Proper hydration essential to our body’s overall functioning and health,” says Natasha. She continues, “Being well hydrated helps us regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. It also improves our sleep quality, mental focus, and mood.”

Not drinking enough water can also affect your beauty game. Your “Skin tends to be drier and doesn’t bounce back when pinched. Skin elasticity is lost faster when you are chronically dehydrated. And the same dryness would apply to your hair, which would make your hair more brittle,” confirms Natasha. To sum up, don’t take your eight glasses of aqua a day recommendation lightly.

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Also be mindful that drinks like tea, coffee, alcohol and caffeinated drinks act as natural diuretics, essentially making you pee more often and therefore dehydrating your body faster. So, try to match every one of these drinks with a glass of water to stay hydrated.

How To Tell If You’re Dehydrated

If you only chug a bottle down when you feel thirsty, “your body is likely already dehydrated; this mechanism only kicks in when your body desperately needs water,” says Natasha. She believes that “Most people walk around day to day with some level of dehydration.” Luckily, you can stay on the safe side by paying attention to your body’s signs. Natasha outlines these as key signs:

  • A dry mouth, lips, and eyes
  • Feeling tired
  • Headaches
  • Peeing little (fewer than four times a day)
  • Dark yellow and strong-smelling pee (it should be pale yellow in color, like lemonade. If your urine is a darker color – similar to apple juice – it could signify moderate to severe dehydration)
  • Feeling dizzy or lightheaded

Water is the cornerstone to staying hydrated. Natasha suggests aiming for about 1.5 to 2 liters of water daily, and “the best indicator that you are well hydrated is a very light color [of urine].” She continues, “Too much water can also not be too good. Do not try to fit in more than 4 liters of water per day.”

How To Amp Up Your Hydration

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PSA: Carry a water bottle wherever you go, especially during a heatwave. However, there are plenty of ways to ensure you hit your daily water goals. 

Eat Hydrating Foods: Consider this your cue to stock up on food with high amounts of electrolytes – watermelon, spinach, bananas, avocados, and broccoli, as well as fresh coconut water, are good examples of high water-content eatables.

Invest in Supplements: For our busy baddies, Natasha recommends hydrating with a “high quality and sugar-free electrolyte supplement” She puts her money on Humantra, a wellness brand that sells clean, flavored electrolyte sachets. Their Discovery Pack, $51, comes with 40 sachets in two powerful flavors (Himalayan Lime and Berry Pomegranate) that enhance your immune system with six essential electrolytes. #TriedTestedAndObsessed.

Fruit-Infused Water: If you don’t love the taste of water, dress it up with flavor boosters like fresh herbs, orange peels, sliced strawberries, or lemons – have fun with it! It’s a simple upgrade that can elevate the boujee-ness of drinking water for practically nothing – we stan.

When we want something yummy, we reach for dermatologist Dr. Whitney Bowe‘s Bowe Growe Pomegranate Microbiome Water-Enhancing Elixir, $49. The one-of-a-kind formula transforms a glass of water from basic to berry juicy in seconds, and helps to nourish the gut microbiome and boost your intake of plant-powered bionutrients. The pomegranate and berry flavored drops (no sugar and no calories!) will have you craving H20 as a treat!

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Make It A Routine: Natasha recommends tying water goals into your daily routine – for example, drinking a glass of water whenever you brush your teeth, use the bathroom, open Instagram, or read your emails.

Pay Attention To Your Water Source

Natasha also says that the type of water you consume affects your body. So, if you’re not able to drink tap water or are out and about and need to buy a bottle, look out for Natasha’s faves:

1. Spring water: City hunnies can opt for bottled spring water, which Natasha reveals “can help your body and cells regenerate – this is due to the naturally occurring and rich mineral content found in these springs.” Before you stock up, do your homework on where the brand sources from, as “different springs have different mineral profiles,” says Natasha.

2. Mineral water: Our body can’t produce essential minerals (bummer), so opt for mineral water, which Natasha confirms “comes from springs that are typically rich in sulfur, magnesium, manganese, and calcium.”

3. Alkaline water: Our pH levels fluctuate based on what we consume, and acidic food and beverages may send them into a frenzy. Natasha recommends alkaline water, “which is less acidic than most other types of water,” to help neutralize the acid in your bloodstream. It “comes from sources near mineral-rich volcanoes,” but Kangen Water Technology uses electrolysis to replicate the effect so you can reap the benefits at home.

Ok, so now go fill up your cup and get sipping!

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