By Amber Doyle

No matter the season, staying hydrated is essential for feeling your best. With so many drink options available, it’s natural to wonder what’s best for your body. Most of the time, the answer is simple: water! It keeps you hydrated without added sugars or calories, making it the best choice for overall health and performance. However, in certain situations, water alone may not be enough.

 

Why Is Hydration Important?

Water makes up 60 – 70% of your body. It plays a crucial role in keeping it running smoothly. It helps:

  • Deliver nutrients to your cells
  • Flush out waste 
  • Cushion joints and organs
  • Regulate body temperature

Even mild dehydration can cause fatigue, headaches and sluggishness, making it harder to focus and perform daily tasks. 

 

How Much Water Do You Really Need?

Your daily water needs depend on factors like age, activity level, and overall health.

General guidelines suggest:

  • Men: ~ 3.7  L (15 cups) per day
  • Women: ~ 2.7 L  (11 cups) per day
  • Kids and Teens: 6-8 cups per day

Fruits and vegetables with high water content (cucumbers, watermelon), along with other fluids like soups and milk, can also help with hydration. 

 

Water vs. Sport Drinks: Do You Need Electrolytes?

Sports drinks contain electrolytes like sodium and potassium. These drinks likely become necessary and helpful when the intensity and length of exercise increase. Why? Excessive sweating for prolonged periods may result in dehydration. To avoid that, sports drinks become necessary.

 

Does Coffee or Tea Dehydrate you?

Caffeinated drinks like coffee, tea, and energy drinks don’t cause dehydration, but they can lead to frequent urination (acting as mild diuretics). If water isn’t properly replenished, this can increase the risk of dehydration. Excessive caffeine intake may also cause headaches or disrupt sleep, so it’s best to balance caffeine with plenty of water.

 

Can You Drink Too Much Water?

Yes! While dehydration is a common concern, overhydration can occur if you drink too much water too quickly. This can dilute important electrolytes, leading to nausea, headaches, and confusion. The key is balance—drink enough to stay hydrated but spread it out evenly throughout the day.

 

Hydration Tips For You!

  • Keep a water bottle handy to remind yourself to sip throughout the day.
  • Add natural flavours like mint, cucumber, or lemon to make water more enjoyable.
  • Drink before you feel thirsty. Thirst is often a sign you’re already slightly dehydrated.
  • Adjust based on your environment. Hot weather and intense activity mean you’ll need more fluids or sports drinks to replace lost electrolytes

 

Take the Next Step

If you’re curious to learn more about healthy hydration habits or invest in better fueling your body, connect with the Sport Manitoba Fitness Centre‘s rockstar sports nutritionist, Rabaa Souisii. To get started, complete our wellness services inquiry form.

 

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