How To Stay Hydrated Without Drinking A lot Of Water

Looking for ways to stay hydrated during the summer?

We all know how beneficial water is to our body, but in the summer it’s especially important.

This post is about how to stay hydrated without drinking a lot of water, the effects of dehydration on the body, and common foods with a high water content.

Disclosure: This post may contain affiliate links and I may receive a commission if you purchase through my links, at no cost to you. See full disclaimer.

Dehydration is the decrease in water content of the body sometimes because of high temperature or not consuming enough liquids.

Since 60% of your body is water, you need water for just about every bodily function, like breathing and digestion.

Never forget to have a drink with this cute ZOMAKE 1L/32OZ motivational water bottle.

Symptoms of Heat/dehydration in the Body

So, how do you know if you’re dehydrated?

Although dehydration could be mild or severe and can defer in either young or old individuals, there are still some common symptoms of body dehydration among people. (source) Including:

• Thirst; when you start feeling thirsty, that is a sign of dehydration.
• Dark-yellow colored pee with a strong smell.
• Dizziness or feeling lightheaded.
• Tiredness or fatigue, lack of energy.
• A dry mouth, lips and sunken eyes.
• Less frequent urination. Peeing little fewer than four times.
• Headache.
• Excessively sweating.
• Muscle cramps.
• Fainting.
• Confusion.
• Rapid breathing.

Effects of Heat on the Body

It is important to know that excessive heat on the body can be dangerous.

When your body becomes dehydrated, some health complications may arise. These effects progress from mild to severe.

Below are lists of effects of heat on the body:

• Bad breath: Dehydration causes dryness in your mouth; this implies a lack of saliva. Without saliva, bacteria spread rapidly, which causes bad breath.

• Irritability.

• Without enough water in the body due to heat, your cells are congested, your skin cannot detox, and your kidney would not work properly.

• Body illness: Loss of water through sweat can cause a salt imbalance in the body that can cause muscle cramps. Other illness such as heat rash, fainting, headache, heat edema.

• Facial congestion.

• Heat hives: This is a kind of breakout on the skin when you are sweaty from a workout or when you are just hot. It is a form of allergic reaction to heat. It can show up on any part of the skin and they are usually itchy.

• Blood flow to the brain decreases, a condition called Heat syncope. (source)

• Heatstroke can cause death eventually. (MORE: heat and health)

Now that you know the symptoms and effects heat can have on your body, choose to stay hydrated to avoid the adverse effect of severe dehydration on your body.

ZOMAKE 1L/32OZ Motivational Water Bottle with Time Markings & Strainer

How to stay better hydrated during the heat?

12 ways to stay hydrated during the heat.

• Drink enough water. Water is still the most efficient and cheapest water to stay hydrated. Always keep water in a reusable bottle with you.

• If you are not a fan of water, try infusing it with lemon, cucumber, mint…

• Eating foods with a high water content like fruits and vegetables can also keep you hydrated when added to your diet.

• Sip smoothies. Smoothies are tasty and a great way to stay hydrated. Blend some combinations of fruits and vegetables that you can drink. Related: 12 Best Healthy High Protein Vegan Smoothies.

• Freeze your fruits. Fruits such as watermelon blend and fill Popsicle molds, then freeze for few hours. Keep you refreshed and hydrated.

• Take Oral hydration solutions. This is advisable to use when dehydration occurs due to vomiting or diarrhea. Oral hydration solutions are water-based, containing electrolytes needed in the body. It contains water, sugar and salt to form the solution.

• Drink coffee and tea in moderation. Due to the presence of caffeine, excess consumption can lead to dehydration.

• Stay in air-conditioned spaces or open places where you can have access to fresh air.

•  Take cool baths or showers as often as you can.

• Limit physical activities during extreme hot weathers.

• Do not hesitate to speak to a medical specialist when you are concerned about your hydration status.

• Get outside in shaded areas.

• Visit your local beach, swimming pools, take your kid to splash pads.

Track your daily and monthly water intake with this water tracker.

Why is it important to stay hydrated?

Water has no added sugar or calories, so you can drink it all day especially after a workout.

Make it a habit to drink water first thing in the morning and throughout the day. (source)

• Water helps in the regulation of your body temperature.

• It keeps your joints lubricated and enhances ease in body movement.

• Organs such as the kidney, bladder function properly when there is enough water in your body system.

• To prevent infections.

• For proper sleep, absence of headache, dizziness or bad breath.

• Staying hydrated affects your mood positively. You are calmer, less confused, and no fatigue.

• Hydration also helps your heart’s health.

• Other importance of staying hydrated include; increase in brain performance, a decrease in high blood pressure, glowing skin.

• Aids in eliminating body waste through perspiration, urination and bowel movements.

• Staying hydrated, especially with water, slows down the aging process by enhancing your skin’s elasticity.

Beauty benefits of drinking water

Even though there are high water content fruits and vegetables that are beneficial to the body.

Water still has many benefits for our internal regulation, but it is also beneficial for our skin as well. The importance of drinking water for the skin includes:

• Water improves your skin’s elasticity. When you drink water in enough quantity like 6-10 cups per day, it keeps your skin hydrated and healthy. Hence, you look younger.

• It can reduce wrinkles and fine lines on the skin; aging process becomes less visible.

• Drinking water keeps your skin moisturized.

• It eradicates skin problems such as acne, eye bags, wrinkles, sogginess, and uneven skin tone.

• Sufficient intake of water prevents skin puffiness, bloating and skin dryness.

• Your skin glows more since adequate water intake flushes toxins from the skin.

• Water helps to balance the pH level of your body and skin.

Save for later

8 Benefits of drinking hot water with lemon

• When you drink hot lemon water in the morning, it enhances your metabolism. I love having hot water with lemon, tumeric, and ginger first thing in the morning.

• Lemon is widely known for its antibacterial and antiviral properties, when you take a warm drink of lemon and hot water in the morning it can kill harmful bacteria that grow in the mouth. It helps you keep a fresh and clean breath.

• The high content of vitamin C present in lemon helps prevent scurvy and gingivitis diseases caused by its deficiency.

• Regularly drinking warm lemon water helps your liver to function well and prevents liver diseases.

• It supports weight loss.

• It helps your digestive system function well and prevents constipation.

• The presence of citric acid in lemon can break up small stones in the kidney, hence prevents kidney stones.

• The antioxidant properties of lemon and the cleansing action of water help prevent skin blemishes and wrinkles.

• Read more read here.

Fruits high water content to keep you hydrated

Photo by Engin Akyurt on Pexels.com

Did you know there are high water content fruits and vegetables that can also help keep you hydrated?

There are several ways to stay hydrated throughout the day, whether it’s plain water, lemon-infused water, other liquids, or consuming high water content food like fruits and vegetables.

There is no excuse for staying hydrated throughout the day. If you are home all day, at school or work, get a fancy refillable water bottle and keep it close by.  

High water content fruit list:

• Watermelon
• Strawberry
• Cantaloupe
• Peaches
• Grapes
• Oranges
• Grapefruits
• Pineapples
• Apples
• Berries
• Tomatoes
• Apricots
• Avocado
• Banana

Veggies with high water content for hydration

Vegetables are also a rich source of water. It not only helps you stay hydrated but also provides minerals and vitamins that are essential to your body.

Vegetables and fruits have high water content but few calories, which means you can consume them without increasing your caloric intake. Fruits and veggies also contain electrolytes that keep body fluids balanced. 

Good options of veggie with high water content you can consume include:

• Lettuce
• Celery
• Spinach
• Kale
• Radishes
• Cucumber
• Zucchini
• Bok Choy
• Watercress
• Bell Peppers
• Asparagus
• Mushrooms
• Cabbage
• Okra
• Broccoli
• Cauliflower

Final thoughts on foods with a high water content and how to stay hydrated

Water is very essential to your body to stay hydrated and function. Every organ, cell, tissue in your body needs water to function well.

For overall good health, drink enough water daily, aim for 6-10 glasses, 1.2 – 1.5 liters of fluids per day. Get a water bottle, keep it filled and close by.

Try not to only drink water after food, have sips of water throughout the day, not wait until you feel thirsty.

Until next time, keep ya head up! xoxo

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