Good morning, this is your Wellness Wake Up Call with Kristin Bogdonas, nutrition and wellness educator with University of Illinois Extension.
Last week we talked about how to know when you’re dehydrated. If you can recall, water has many benefits, like improving skin health, cognitive function, and immune health! Do you remember how much water you need each day? If you said it varies, you are correct! As a general reference, simply divide your body weight in half. This number is equal to the ounces of water you likely need each day.
With the summer heat, you can become dehydrated fast. The type and severity of your dehydration will determine your treatment needs and which drink option is best. There are many types of drinks on the market so we’re going to highlight those that are good for hydration and some that are not.
In general, caffeine and sugar can make dehydration worse and cause you to urinate more and lose more fluids. Older adults should pay extra attention to their water intake as well as those with diabetes. Dehydration can lead to mildly higher blood glucose levels and spikes in your blood glucose (blood sugar). Choosing drinks with low or no sugar is your best bet during summer activities.
Also, look for drinks with electrolytes during strenuous exercise. The main electrolytes in our body are sodium, potassium, chloride, magnesium, calcium, phosphate. These nutrients help your nerves and muscles function properly, maintain healthy blood pressure, and rebuild damaged muscle tissue. This brings us to the first category on our list…
1. Sports drinks: these may seem like a great choice since they usually have electrolytes in them but use caution. Many of these drinks have lots of added sugar and many now contain caffeine, which could cause your blood sugar to spike. These drinks can be helpful for maintaining hydration levels during lengthy types of exercise like long distance running/cycling but are not recommended for normal hydration needs.
2. Water and flavored water: water is always a great choice to have when you’re experiencing any level of dehydration. If you are severely dehydrated, you will need water with electrolytes, too. Keep in mind you can make your own flavored water with electrolytes at home at probably half the price of store-bought!
3. Juice: If you drink juice, try not to drink more than 8 oz a day and drink 100% fruit juice. It can help hydration but may not be the best choice since it is high in carbohydrates.
4. Milk: Milk can be a good choice since it’s about 87% water. It’s also a natural source of electrolytes, carbs, and high-quality protein. Some dairy-free alternatives can be good sources of electrolytes as well so check the label for the minerals mentioned earlier.
5. Caffeinated beverages, like coffee, tea, or energy drinks: caffeinated beverages are not a good choice. Caffeine causes increased urination and can make you more dehydrated. Try drinking a full glass of water in the morning before your first cup o’ joe and before each meal.
6. Sugar-sweetened beverages, like lemonade, punch, soda: remember, consuming a lot of sugar when you’re dehydrated can increase urination, making dehydration worse. If you want something sweet, try no-sugar varieties, or add fresh fruits and herbs to your water. Some tasty combinations include blackberry-basil, watermelon-mint, and pineapple-thyme.
Remember, you only need added electrolytes if you are severely dehydrated. Consuming too many electrolytes can be an issue, especially for those who have hypertension. You should seek immediate medical attention if you are experiencing confusion, fainting, rapid heartbeat, dizziness, lack of energy, or no urination. Additional treatment and IV fluids may be necessary.
This week, try making your own iced herbal tea or fruit infused water. For inspiration, check out the recipes on the USDA MyPlate website! One of my favorites is the cantaloup cooler made with cantaloup, orange juice, honey, and crushed ice.
For additional resources and a recording of today’s episode, visit wvik.org/wellness. Or you can subscribe to Wellness Wake-up Call today wherever you listen to podcasts and never miss out on these weekly wellness tips. Thank you for listening! I hope you have a happy and healthy day ahead. The content for this episode was provided by Rachel Mannen, nutrition and wellness educator for University of Illinois Extension.
Related Resources:
· https://extension.unh.edu/blog/2023/09/hydration-are-electrolyte-drinks-better-water
· https://www.myplate.gov/recipes/supplemental-nutrition-assistance-program-snap/flavored-water
