Let’s make sure you hydrate!
How well do you know hydration? Find out with this true/false quiz!
- For optimum health, drink 8 glasses of water per day.
False. Though water is inexpensive, other liquids will also hydrate you, and some infused liquids have even more antioxidant benefit than water. Adults should strive for 6-8 glasses of water per day, according to Institute of Medicine recommendations, but those who exercise or stay active should add one additional 8 ounce glass of water for each half hour of moderate or strenuous exertion.
- Yellow urine is a sign of dehydration.
False. The concentration of waste products in the urine determines the color, and it is impossible to absolutely correlate urinary color with how hydrated you may or may not be. Other factors, such as good nutrition or multivitamin administration, can also lead to yellow urine.
- Sports drinks are superior to water in athletics.
False. Sports drinks may have a higher concentration of some minerals and vitamins, but they are also loaded with sugar or other artificial sweeteners or colors. Water, and especially infused waters, along with a whole-grain, plant-based diet is the single best way to transport nutrients and energy and remove heat during strenuous exercise. After exertion of longer than 2 ½ hours, however, the addition of salt tablets or other mineral and electrolyte supplementation may be appropriate.
- Drinking water flushes toxins from your body.
True. Water doesn’t neutralize toxins, but the kidneys, which are responsible for waste management, are not able to remove metabolic wastes properly without adequate water.
- Drinking water can help keep your skin looking dewy.
True. Severely or chronically dehydrated people often experience changes in the largest organ of the body, the skin. The moisture level of the skin is determined by external factors, such as humidity in the air, but the amount of oil produced by your oil glands, and the amount of water available for hydrating the skin cells, are directly related to the diet and hydration.
- It’s possible to drink too much water.
True. It is possible to over hydrate and experience very low body sodium levels, which can lead to confusion and even seizures. Certain medical conditions often require treatment with fluid restriction, such as heart failure or kidney failure.
- Drinking water helps you lose weight.
True. Water not only replaces empty calorie-loaded beverages like pop, soda, or flavored coffees; it also helps you feel more full. So, you may eat less at a meal if you start the meal with a stomach-shrinking glass of ice cold water. Ice cold water also uses up calories to warm the body temperature in your stomach – between 25-40 calories per chilly glass – and that adds up to 5 pounds per year with regular consumption.
- If you’re thirsty, you are already dehydrated.
True. Thirst begins when the concentration of substances in the blood increases just under 2%. While dehydration is formally diagnosed when total body water is decreased by 5%, it is better to avoid mild dehydration and drink before actually sensing thirst.
- You should not reuse plastic water bottles.
True. Plastic water bottles should be avoided unless they are clearly BPA free. The bottles contribute endocrine-disrupting plastics that lead to thyroid disorders and sex hormone instability. They can also harbor bacteria if they aren’t properly cleaned between uses.
How did you do?
8-9 correct: You’re a water superstar, an exceptionally well-hydrated person. My work here is done.
6-7 correct: You might need a little help keeping yourself hydrated. Try infusing pure water to stay hydrated using the recipes posted here.
5 or fewer correct: Bummer. I hate getting a low score. The good news: better hydration is easy and simple. Talk to your Get Waisted Coach LINK HERE FOR COACHING today for tips.
Be sure to check back to your program guide, which also contains great information on hydration and how to use water and tea in the Reset Revolution. You’ve gotta get hydrated girl! Sip on high-antioxidant, low-calorie teas all day long to keep those eyes shiny, and your skin plump and soft.
Posted on by Mary Clifton, MD