Breanne Nalder Harward, MS, RDN
You’ve heard it before; water is the essence of life. About 60% of your body is made of water. It plays a role in keeping all your body systems working well. Staying well hydrated can help reduce your risk of developing kidney stones, urinary tract infections and constipation. You lose water throughout the day with normal body processes, such as making urine, having bowel movements and sweating. Hydration needs are different for everyone, and change based on gender, age, body size, outside temperature, sweat rate, altitude, and fitness level. Let’s dive deeper into water’s function in the body, our hydration needs, and some recipes for success!
Why is Hydration Status Important?
– Temperature: thermoregulation (sweating)
– Blood pressure: vasoconstriction vs vasodilation
– Kidney function
oWater removes waste and excess sodium.
o Dehydration => vasopressin => kidneys retain water => urination
– Nutrient levels
o Fluid helps maintain electrolyte levels in the body.
o Hypernatremia vs hyponatremia
– Nutrient transportation
– Recover from exercise, wound healing, body trauma.
“After an intense workout, your muscles break down and release waste products into your bloodstream. Drinking plenty of fluids helps your kidneys flush out these byproducts, ;like lactate and reduces the risk of complications, including a serious condition called rhabdomyolysis, which can damage your kidneys. Staying well-hydrated before, during, and after exercise is key to protecting your health”- Cassie, NP, Nervana Medical
How Much Should I Drink?
For women, the amount of total water is about 11.5 cups per day and for men about 15.5 cups. These
estimates include fluids consumed from both foods and beverages. You typically get about 20% of the water you need from the food you eat. Taking that into account, women need about nine cups of fluid per day and men about 13 cups to help replenish the amount of water that is lost. * This is just your baseline fluid intake, these needs may vary and need adjustment based off of your activity level and insensible losses.
Ways to Increase Water
– Listen to your body: If you are thirsty, drink water. This is especially important if you are active or live in
very hot climates.
– Opt for water: Instead of soda or energy drinks, go with a tall glass of water.
– Drink water throughout the day: Consume water with meals, as well as between meals.
-Carry a refillable water bottle: Keep water handy, so it’s there when you want to reach for a drink.
-Add a flavor enhancer: For variety, squeeze some fresh lemon or lime juice into your water, toss in a
couple of cucumber slices or add a few fresh basil leaves.
Foods That Are High in Water
– Drinks like water, sparkling water and fat-free milk.
– Fruits, especially cantaloupe, strawberries and watermelon.
– Vegetables like lettuce, cabbage, celery, spinach and cooked squash.
– Monitor your urine color & frequency:
Smoothies and Juices
Try some of these beverages for everyday hydration, nutrition, cleanses, or to put a different
twist on your sport recovery drinks. Maybe add a scoop of your favorite protein powder after a
workout, or enjoy for a snack or meal replacement!
Kale, Mint and Coconut Smoothie
1 cup shredded lacinato kale
1/4 cup fresh mint Juice of one lime
1 small box coconut water (11 oz)
1 tablespoon chia seeds
4 ice cubes
Rain Forest Açai Smoothie
2 cups unsweetened almond milk
1 packet frozen açai
½ tablespoon raw cacao (optional)
Stevia to taste
½ avocado (optional to make thicker and more filling)
“Beet It” Greens Juice
4 celery stalks
1 bunch parsley
2 handfuls spinach
2 beets OR carrots
1 apple
1 handful kale
1 lemon, peeled
1 1/2-inch slice fresh ginger
Color Me Pink
1 large beet
¼ cup raspberries
1 large pink grapefruit, peeled
Nut Milk
1 cup raw almonds, hazelnuts, pistachios, pecans, walnuts, cashews, or peanuts
4 teaspoons honey
1/8 teaspoon kosher or sea salt
Preparation: Place nuts in a large bowl and add water to cover by 2″. Let stand at least 12 hours, draining and changing the water every 12 hours for up to 3 days (this is key for silky, non-gritty results; the longer the nuts soak, the smoother the milk will be). Drain nuts; discard soaking liquid. Purée nuts, honey, salt, and 4 cups very hot water (but not boiling; hot water yields creamier milk) in a blender on high speed until very smooth, about 2 minutes. Strain through a fine-mesh sieve into a medium bowl, pressing down on solids; discard nut pulp. Thin nut milk with water as necessary to reach desired consistency. Transfer to airtight container and chill until cold. No matter how much you strain the milk, some sediment will settle as it sits. Shake before enjoying.
At Nervana Medical in Sandy, Utah, we believe the right nutrition and hydration plan can transform your energy, performance, and overall health whether you’re just starting your wellness journey or training like a pro athlete. Our expert team offers personalized nutrition consulting to help you fuel your body, recover faster, and achieve your unique goals. From basic nutrition guidance to elite sports performance plans, we tailor every strategy to your needs. Don’t leave your results to guesswork. Book your nutrition consultation today and start fueling your body for success.