Hydration Tips: the Importance of Staying Hydrated from a Dietitian

With the weather being at its peak temperature for many of us, it is very important to keep up with your hydration and utilize hydration tips. 

Hot and humid weather can cause many of us to sweat and lose electrolytes, which will lead to dehydration if not it is not replenished quickly enough.

Water is an essential nutrient and has many vital functions inside your body. Being dehydrated from water can lead to unwanted symptoms such as dizziness, brain fog, fatigue, and more.

If you want to be feeling and looking your best this summer, then I recommend prioritizing your hydration and getting enough water!

In today’s article, I will be going over the importance & functions of water, hydration recommendations, and my best hydration tips from a registered dietitian. 

So let’s get into it!

Importance & Functions of Water

As I mentioned above, water is an essential nutrient that life cannot survive without. All of the cells, tissues, and organs inside your body need water to function.

In fact, over 60% of your body is made up of water! 

This water can be found in your blood, hormones, enzymes, and spinal fluid. 

The term “hydration” and being “hydrated” means that you’re providing your body with the adequate amount of water that it needs for basic functions. 

A few of the functions of water inside your body are:

  • Flushes out waste from the body
  • Regulates body temperature 
  • Helps the brain function
  • Carries nutrients throughout the body
  • Maintains blood* volume and pressure 
  • Promotes skin integrity
  • Promotes healthy bowel function
  • Keeps muscles, bones, and joints in form

Hydration Recommendations

So now you may be asking, how much water do I need to stay hydrated and perform these basic functions properly? 

How much water you will need to drink will be based on a few factors. This includes:

  • Activity and exercise
  • Environment – climate, temperature, and altitude
  • Weight
  • Health and illness
  • Special conditions like pregnancy and lactation

A general recommendation goes as follows:

  • Men: 3.7 liters (15.6 cups) per day
  • Women: 2.7 liters (11.4 cups) per day
  • Pregnant women: 3 liters per day
  • Lactation: 3.8 liters per day

If you’d like to go by your weight instead, the recommendation is 30-40 mL of water per kilogram of bodyweight. To get your weight in kilograms, simply divide your weight in pounds by 2.2. 

For example, if you are 150 pounds:

150/2.2 = 68 kilograms. 68 x 30-40 mL = 2040-2700 mL per day of water

A quick way to check your hydration level is to take a look at the color of your urine. If you are consuming enough water it should be a pale yellow color.

On the flip side, you want to be careful to make sure you aren’t OVERhydrating because your body can’t store water. This is a more rare situation but can happen if people are partaking in “water cleanses” or things of that nature! 

Hydration Tips to Try Today!

Now that you know the importance of water and adequate hydration, here are some of my best tips for staying hydrated. 

  1. Drink water approximately every 20 minutes or so.
    1. Drink a glass of water with each meal and between meals.
    2. Drink when you are thirsty. Take water breaks instead of coffee breaks.
  2. Eat some of these hydrating foods with a high water content
    1. Cucumbers 97%
    2. Lettuce 96%
    3. Zucchini and Squash 95%
    4. Tomatoes 95%
    5. Spinach 91%
    6. Grapefruit 92%
    7. Watermelon 92%
    8. Strawberries 91%
    9. Cantaloupe 90%
    10. Peaches 89%
  3. Drink extra water if you are doing vigorous exercise (especially in the heat)
    1. If you do any activity that makes you sweat, you need to drink extra water to cover the fluid loss. It’s important to drink water before, during, and after a workout.
    2. Use sports drinks to replace the electrolytes that are lost through a lot of sweating if you are working out >1 hr
    3. Electrolyte/hydration tablets are also a good option! I like this one from LMNT
  4. Use reusable water bottles with no BPA*
    1. Stainless steel & glass are great options. I personally love my yeti!
  5. If you are going to be outside or at the beach all day, try swapping sparkling water for alcoholic beverages
    1. Alcohol dehydrates your body even faster 
  6. Be careful with energy drinks & caffeinated beverages
    1. Primarily because of the potentially harmful effects of excessive caffeine in these drinks. And caffeine can cause dehydration!
  7. Make your water more exciting
    1. Infusion water – infused with fruit, honey, lemon, cucumber
    2. Seltzer (carbonated) water
    3. Lemon water
    4. Green tea
    5. Coconut water
    6. Herbal water – infused with mint, lavender, basil, ginger
    7. Ice water

The Takeaway

Use these hydration tips mentioned above to make sure you are keeping up with your hydration this summer! 

The best thing you can do is be prepared and if you know you are going to be outside in the heat or engaging in vigorous exercise, pack an electrolyte tablet & reusable water bottle with you. 

Your body will thank you for keeping it hydrated and allowing it to function to the best of its ability! 

If you are looking for additional support with your nutrition, reach out to me through my services page, and let’s get you started today. 


Weight Training: Benefits and Why You Should Start Today!

Weight training using added resistance has been shown to be one of the best things that people can do for their health.

If you have started your health journey and are wanting to improve your health, even more, weight training should be close to the top of your list.

Alongside sleep, nutrition, stress management, and social connections, of course!

There is tons of evidence that supports the many benefits that weight training provides to the body. 

Are you ready to learn about some of the benefits of weight training, including resources you can use to improve your health from a certified personal trainer? 

Then let’s get started!

What is Weight Training?

Weight training is a form of strength training that uses weights to build muscle. 

The weights provide resistance to the muscles making them stronger. 

Weight training uses weight machines or free weights like dumbbells, barbells, kettlebells, or other weighted objects. As well as resistance bands.  

This type of exercise can be done at the gym, in a workout class, or even in the comfort of your own home! 

Having a few dumbbells, kettlebells, and resistance bands in my house has been a game-changer and the only way I workout for the last 3 years. 

Weight Training Recommendations

According to the Physical Activity Guidelines for Americans, it is ideal to do muscle-strengthening exercises at least 2 days a week. 

It is recommended to focus on intensity (how much weight is used), frequency (how often muscle-strengthening exercises are performed), and sets and repetitions (how many times an exercise is performed).

5 Benefits of Weight Training 

There are many benefits of weight training but here are 5 benefits I wanted to highlight for you all! 

1. Improves Your Strength

Weight training helps improve your strength which can increase your athletic performance and give you the strength to do daily activities easier (like carrying groceries, lifting your kids, and more). 

2. Boosts Your Metabolism

Muscle burns more calories at rest, which means using weight training to build your muscles can increase your metabolism

Having more muscle in your body means you burn more calories throughout the day doing normal, everyday tasks!

3. Reduces Your Risk of Injury

Weight training helps improve balance, mobility, muscle strength, and range of motion which all can help protect against injury. 

A great example of how weight training can reduce your risk for injury is building your core strength to help prevent lower back injuries.

This is especially useful if you sit at a desk all day for your 9-5 job! 

4. Improves Mental Health

Weight training can help you build self-confidence and learn to appreciate your body and its strength. 

It can be a healthy coping strategy for dealing with stressors and challenges in your life. 

I know I always feel amazing after a good workout, even if I’ve had a bad day!

Research has shown that weight training can improve your mood and reduce anxiety too. 

5. Promotes Better Overall Health

Weight training can improve your overall health by decreasing blood pressure, lowering cholesterol levels, and managing blood sugar levels. 

It also helps you maintain a healthy weight which can improve overall health and reduce your risk for chronic disease later on in life. 

Resources to Use for Weight Training

There are many resources that you can use for strength training! Some are free and some that you will have to pay for. 

But if you think about it, paying for resources like a personal trainer to help with weight training or paying for a gym membership is making an investment in your health.

It is up to you to sit down and decide how much you are able to invest in your health. Regardless, there are plenty of resources that can be utilized.  

This includes following some great videos for weight training from the comfort of your home. The following resources are some that I use or recommend to get started weight training at home:

When beginning your journey, it’s important to hire a trainer or boutique workout studio, or use an app that has credible trainers leading the workouts, vs googling a workout. Correct form in resistance training is of utmost importance to preventing injury and achieving results. 

The Takeaway

Hopefully, by now, you can see how beneficial weight training is to improving your health and wellness!

There are many different reasons to add weight training to your daily routine and now all you need to do is find your own personal reason for why it will help you improve your health!

If you are interested in working with a registered dietitian and personal trainer to create a plan that will complement your needs, schedule an appointment with me at this link

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