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Sip Smart: Top Strategies to Prevent Dehydration

Hydration is critical to overall health.

Our bodies are 60-70% water. Research shows 75% of Americans are chronically dehydrated. Drinking enough water daily is a critical step, but your body needs more than water. Along with water, it’s equally important to include a balance of sodium, chloride (tomatoes, celery, lettuce, olives, whole grains and seafood) and potassium (bananas, avocados) from the foods and other beverages we consume.

How does hydration support the body?

  • Improves digestive harmony

  • Provides energy

  • Aids weight loss and weight management

  • Stimulates brain function

  • Regulates body temperature

  • Promotes heart health

  • Lubricates joints

  • Prevents kidney stones

  • Reduces or eliminates headaches

Risks associated with being dehydrated.

  • Heat Injuries: Increased risk of heat exhaustion and heat stroke.

  • Kidney Problems: Higher likelihood of kidney stones and urinary tract infections. Long-term dehydration can lead to chronic kidney disease.

  • Low Blood Pressure: Potential for hypotension, leading to dizziness and fainting.

  • Cognitive Impairment: Reduced mental clarity, memory, concentration and reaction time.

  • Digestive Issues: Increased risk of gas, bloating, constipation and poor digestion.

  • Skin Problems: Dry, flaky skin and increased susceptibility to skin disorders.

  • Joint Pain: Reduced lubrication in joints, leading to discomfort and pain.

  • Cardiovascular Strain: Increased heart rate and risk of cardiovascular problems.

  • Decreased Physical Performance: Reduced stamina and muscle cramps. 

  • Headaches: Frequent headaches and migraines.

  • Weakened Immune System: Reduced ability to fight off infections.

  • Mood Swings: Increased irritability and mood disturbances.

How to balance water and electroyltes throughout the day.

How do you maintain the balance of electrolytes to water? Hydrating properly requires a balance between food and water.

 

  • After sleeping, our bodies are naturally dehydrated. Drink a glass of water the first thing in the morning. Pro-tip: Set your water glass out the night before as a reminder to drink right away.

  • Then add a drink with natural electrolytes like a cold pressed juice, a detox water (ginger and lemon), or warm water with lemon or lime. These drinks jump-start the body and get the fluids moving.

  • Next, fill your water bottle for the day. According to the Mayo Clinic, the body needs and average of approximately 70 oz. of water daily. You will know if you are properly hydrated by monitoring your urine color and your skin. Your urine should be clear and your skin and lips should not feel dry. If you use a 40 oz. water bottle, aim to drink two throughout the day. Adding fresh lemon or lime is a great way to add flavor.

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Add some of the foods listed in the chart below to support your hydration: 

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The truth about sports drinks.

Yes, sports drinks can replace electrolytes for endurance athletes. Athletes require 2-4 cups of liquid for every hour of exercise. Sweating releases electrolytes, including sodium, potassium, phosphate, calcium, magnesium and chlorine. During high endurance exercising, replenishing these trace minerals and vitamins is essential. But are sports drinks the best solution?

 

  • Most sports drinks contain high amounts of sugar and calories

  • Most contain citric acid which can cause tooth decay

  • High sugar sports drinks actually slow hydration

  • The sugar content negates the benefits of the electrolytes added into sports drinks

  • Sports drinks often contain food dyes and other harmful ingredients like caramel color, brominated vegetable oil*, sucralose and mono potassium phosphate.

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*Brominated Vegetable Oil (BVO) is used in sodas and sports drinks to prevent ingredients from separating. In the 1970’s the FDA determined that BVO was no longer Generally Recognized as Safe. It is associated with multiple adverse health effects and is banned in Europe, Japan, Australia and New Zealand. Consumption of BVO may be associated with the risk of cancer, nervous system damage, hyperactivity and behavioral issues.

The Green Farm Juicery keeps you hydrated and healthy.

The Green Farm Juicery supports proper hydration. Since all our GFJ offerings are organic, mostly fruits and vegetables and simple ingredients from Mother Nature, you can be assured everything on our menu will support your hydration.

 

Our recommendations include:

  • Drinking 3 juices or wellness waters daily.

    • All our juices provide ample hydration, but pure cucumber and pure celery are our two best.

    • Our wellness waters serve as natural sports drinks, using ingredients you recognize and can pronounce.

  • Enjoy a smoothie. All our smoothies contain fruits or fruits and vegetables along with either almond milk for added protein or coconut water (considered all-natural electrolytes).

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Drinking our juices and wellness waters, adding a smoothie and 80 oz. of water daily will ensure you stay hydrated and healthy!

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