Health Tips from AYA Walk: H2O—The Importance of Staying Hydrated

Dr. Judy Goforth Parker, commissioner of health policy for the Chickasaw Nation, offers tips to stay hydrated as you exercise, work or play outside.

Water is essential for life. This is something that we hear repeatedly, but do we really listen?

What are the reasons we need water? Water helps support the functions of our bodies such as regulating body temperature, maintaining blood volume, helping with elimination and supporting chemical reactions in our bodies. Water can even help regulate your blood pressure and protect your joints. This is a great improvement to your health if you have hypertension or joint pain. Research shows proper hydration helps with neurological functions which impact the way we think, mood, fatigue, sleep and headaches.

Signs of Dehydration

How do you know if you are getting low on water? Look for these telltale signs of dehydration below (dehydration simply means that we are not getting enough water):

• Dry lips and mouth
• Flushed skin
• Headaches and dizziness
• Dark yellow urine
• Increased heart rate

Ways to Stay Hydrated

Fortunately, there are many ways to get the fluid we need. Here are a few tips that can become a part of our everyday habits:

• Be aware of the signs of dehydration above and drink fluids throughout the day.
• Keep water nearby so you can reach for it often.
• Choose decaffeinated drinks. Caffeinated drinks increase water loss.
• Drink more water in hot weather or if you are doing something that causes increased sweating.

Many fruits and vegetables can be a source of water. While experts agree several glasses of water a day are ideal, also consider there are foods that add the water you need. In fact, for people on water restriction, these foods are counted as a part of their water intake.

Here are a few colorful examples:

Watermelon is 92% water. Because it is so high in water, it is also low in calories. One cup of watermelon contains more than one-half cup of water and only 46 calories.

Strawberries are also high in water containing 91% water. They provide other benefits such as disease-fighting antioxidants, vitamin C and folate. Eating them regularly can also help lower inflammation.

Cantaloupe and peaches are approximately 90% water. These fruits are high in fiber and low in calories. Summer is a great time to find these locally grown products at your local farmers markets.

You can also choose from the following list to select foods high in water:

• Celery
• Cucumbers
• Plain yogurt
• Zucchini
• Tomatoes
• Bell peppers
• Grapefruits
• Oranges

Adding flavor to your water can also be accomplished by including thin slices of your favorite fruits and vegetables.

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Anowa chipisala'cho (until we meet again),

Your AYA Walk Team

Disclaimer: Always consult with your doctor before starting any new exercise routine or making changes to your existing one. Any information provided is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition.