Ways to Hydrate (that’s not just plain water)
Hydration is the cornerstone of our overall health and well-being. In fact, research shows, estrogen and progesterone can impact fluid regulation in the female body.
And as we all know, our female bodies shift and change throughout our cycle, where estrogen and progesterone levels also rise and fall.
When estrogen and progesterone levels are high (luteal and premenstrual phases), women can lose around 8% of plasma volume - the watery part of the blood.
In addition to losing plasma volume, progesterone also fights for the same receptors as aldosterone - the hormone responsible for retaining sodium in the body. As a result, during phases of high progesterone, your body can release higher sodium levels, leaving you more at risk of dehydration.
Translation: your ability to properly hydrate will change depending on where you are in your cycle. You’ll need to hydrate more and smarter during your luteal and premenstrual phases!
Why Hydrate?
Hydrating is crucial for many bodily functions, including:
Transporting nutrients
Regulating body temperature
Lubricating joints
Supporting cellular functions
Maintaining organ functions
Preventing infections
Delivering nutrients to cells
Supporting metabolism
Sleep quality
Brain function
Flushing out toxins
Staying adequately hydrated can have profound effects on our:
Vitality
Energy levels
Mental clarity
Digestive process
Immunity
Blood pressure balance
Emotional balance
Signs of dehydration
The thing is, dehydration is not just your body losing water. It’s also your body losing electrolytes, such as sodium, magnesium and potassium. And these minerals are crucial in maintaining many other bodily functions aside from keeping you hydrated.
Interestingly enough, the feeling of thirst is a really complex physiological process according to research, but to simplify things these are some basic signs of dehydration:
Feeling thirsty
Dark yellow urine
Strong-smelling urine
Decreased urine
Fatigue or low energy
Dry mouth, tongue and throat
Headaches, dizziness or lightheaded
Bad breath
Muscle cramps, especially when feeling hot
Food cravings, especially for sweets
4 ways to stay hydrated (that’s not just plain water)
Yes, water is a great way to hydrate the body, but depending on the type of water you’re drinking it may not actually provide the hydration you need.
Remember, for proper hydration, you need minerals and electrolytes – this will allow the fluids to stay and nourish your body. Without minerals and electrolytes, the glasses of water you’re drinking will just be adding fluids to your body and you may actually decrease the minerals and electrolytes you previously had.
1. Herbal Infusions
Infuse water with the power of herbs like hibiscus, chamomile or stinging nettle. Not only do these infusions add flavour, they’re also high in micronutrients, especially electrolyte minerals.
2. Hydrating Foods
Watery fruits and vegetables such as watermelon, cucumber, oranges and celery are a great way to hydrate. The combination of nutrients and water levels within these types of foods helps keep the fluid within your body.
3. Coconut Water
This is nature’s electrolyte-rich elixir! Full of potassium, sodium and magnesium, coconut water is the perfect blend of electrolytes.
If you live somewhere where you can only access coconut water at a grocery store, choose coconut water that are found in the refrigerated section. These tend to have fewer preservatives and added sugars.
4. Chia seed & Water
Chia seeds can absorb 30x (!) their weight in water, making them a great source for rehydrating & retaining electrolytes.
However, chia seeds should not be ingested without soaking beforehand, otherwise, you’ll risk irritating your digestive system.
When mixed with water, chia seeds turn into glutenous gel-like substances (which may not be appetizing for everyone), but if you add enough water to the chia seed, all the gel-like substances will mix in and become undetectable.
Resources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8551666/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5957508/