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Tips to Drink More Water And Prevent Dehydration

water

You are your very own body of water.

The average adult males is about 60% water.

the average adult female is about 50%.

Where is all this water?

Every part of the human body contains water. For Example:

  • Lungs: 90%
  • Blood: 82%
  • Skin: 80%
  • Muscle: 75%
  • The brain:  70%
  • Bones:22%

*Muscle contains more water than fat.

What happened when you don’t get enough water? Dehydration

Dehydration is when the body is lacking vital fluids. This occurs more often in the warmer months when people are working outside in the heat and don’t drink enough water but it can happen in many other scenarios. In some cases dehydration can be deadly.

There are several types of dehydration. The three main types are hypotonic dehydration, hypertonic dehydration and isotonic dehydration.

Hypotonic dehydration occurs when the body is lacking electrolytes and sodium.

Hypertonic dehydration occurs when the body is lacking water.

Isotonic dehydration occurs when there is an equal loss in both, which is most seen in human beings.

Signs of Dehydration

There are many different signs and symptoms of dehydration. The first sign is typically a severe headache, followed by dizziness. Another one of the first signs of dehydration is sever thirst, discomfort, and loss of appetite. Next, the muscles begin to cramp, particularly the muscles in the legs. Visual difficulties’ including fussiness, along with hypotension (decreased blood pressure), are also common symptoms. When the dehydration worsens, the symptoms increase and worsen as well. Respiration and heart rates will begin to increase as dehydration gets more severe. Patients often experience constipation because there is not enough water in the bowel. Clammy skin and fainting can also occur. People who are dehydrated may also appear as if their skin is a yellow tone, and their eyes may appear as if they are sunken in or dark. Blood pressure drops, and patients can go into a dangerous state of hyperthermia in hotter temperatures, which combined with dehydration can be deadly. Without enough hydration, the heart can stop beating, resulting in death. Dehydration symptoms normally start to become noticeable after the body loses about 2% of its normal water volume. When the body gets to a point where it has lost 10% to 15% of its normal water volume muscles start to become spastic, urination becomes painful and is greatly reduced, and the skin starts to shrivel up and wrinkle. When the body loses more than 15% of its water volume, it is usually fatal.

While the most common cause of dehydration is simple lack of proper hydration or consumption of water and other liquids, there are also other causes. Stress-related issues can also cause dehydration. Some examples of stress-related causes can include blood loss, diarrhea, shock, too much alcohol consumption, vomiting and burns to the skin. Infectious diseases can also be a cause for dehydration. A few examples of these diseases include cholera, yellow fever, and gastroenteritis. Malnutrition as a result of a high rate of weight loss, fasting, or diabetes related problems can also cause dehydration to occur. Too much weight loss can also take important electrolytes with it, which is why it is important for people who are diabetic or on a diet to stay properly hydrated.” http://www.freedrinkingwater.com/resource-guide-to-prevent-dehydration.htm

Here are a few tips on how to drink more water through out your day so you can prevent dehydration.

1. go to this simple water calculation page to find out how much water you should drink today. http://nutrition.about.com/library/blwatercalculator.htm

*The average is 6-8 8 Oz glasses a day

2. Wake up and drink a big glass of water. Starting your day off with a glass of water is great for your body and will help you get  a jump-start on your water goal.

3. Keep a water bottle in the fridge. If there is a cold water bottle in the fridge then there is no excuse of I don’t have any cold water. and you can just pick it up and go when you in a hurry.

4. Always keep a water bottle with you.

5. Get a reusable water bottle to cut down on cost and waste of the plastic bottles.

6. Don’t drink other liquids when you drink coffee, soda or juice you are Just giving your body empty calories plus making it more likely that you wont drink as much water. If you need to stick to something like green tea, 100% juice or milk.

7. Drink a glass of water with every meal.

8. Eat more water based veggies.

*IF YOU HAVE A AWESOME WATER TRICK YOU WOULD LIKE TO SHARE WITH US PLEASE LEAVE A COMMENT BELOW OR CONTACT ME AT ALB@AUTUMNLEIGH.COM

Banana peanut butter bliss smoothie

Ingredients

Handful of ice +
1. 1 frozen banana
2. 1-2 handfuls mixed greens
3. 1 tbsp peanut butter
4. 1/4 cup milk
5. 1/4 cup water
6. 1 tsp ground flax seed
7. 1/4 cup non fat greek yogurt or any kind of yogurt.
8. A squeeze of honey
9. A dash of cinnamon.

Throw in a blender until your preferred consistency and enjoy.

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*Nutrition info from MyFitnessPal