The rough, rocky trail extends beyond the view of the naked eye. With each step, small sweat beads emerge from the skin as the sun beats down between the gaps in the forest trees. The lips and the tongue become dry as the hike continues.A simply explained sensation: thirst.
We all know- water is the basis for all living things. Making up the majority of the human body, it is a necessity in digestion and nutrient absorption, pads muscles and organs to protect from shock and regulates all body processes.
Though we experience the feeling of thirst every day, however, we never quite realize what our body must do to first recognize thirst and then induce it. It’s like a well-oiled machine.
And fascinating as it may seem, your body does it automatically without any effort from you.
After only a 1 to 2 percent water loss, the hypothalamus in the brain is alerted of the need for water, I recently learned in a health class. Only 1 to 2 percent- that’s how much we need water.
And with the increase in outdoor activity amidst an entrance of warm air, dehydration becomes much more of a threat. Water loss becomes more prevalent, most significantly through an increase in sweating. However, associate professor in family and consumer science at Appalachian State University Lisa McAnulty said the typical “eight cups per day” is not necessary based on further nutrition research.
Not only do we get water from our everyday liquids like the morning “cup of joe,” a glass of cranberry juice cocktail or a mug of hot tea, but from healthy food items. One of the most obvious foods would be soup, since it contains liquid already. The average soup contains around 96 grams of water per 100- gram serving, according to dietandfitnesstoday.com.
Other high sources would obviously be either instant or ready-to-eat gelatin with around 97 grams per serving, along with no sugar added ice pops with 93 grams per serving.
However, it’s not surprising to note the best foods to consume are fruits and vegetables. Dieticians praise produce left and right for the pack of vitamins and minerals it contains, but benefits go even further. It’s healthy eating and hydration at the same time! Diet and Fitness reveals with its extensive list of “richly watered” foods some produce even contains more water than some, but not all, sports drinks, which sometimes have added sugars and flavorings.
So, which ones will hydrate you the most? Which vegetables will sustain you best during that long hike on a steep mountain trail, that sticky morning walk along the beach or just simply from being outside?
You’d be amazed how much water some of this raw produce contains. A bottle of water will be the comparison, obviously containing 100 grams of water per 100 grams of fluid. Of course, cooking will retain more moisture and increase water content, but the nutrients can also be soaked out with longer cooking times.
Canned vegetables also deliver more hydration with the added liquid inside, but they greet the eater with unnecessary salt and added preservatives. So, you have to monitor where that water is coming from. Natural sources are always best. A raw, peeled cucumber contains 96 grams, or 96 percent, water.
Chinese cabbage, celery, radishes, turnips and red leaf, green leaf or iceberg lettuce are all composed of 95 percent water. Yellow summer squash, snap beans and tomatoes pack 94 percent, while asparagus has 93 percent and mushrooms have 92 percent.
Please, continue to drink glasses of water often, ladies. But just don’t worry too much about that crazy eight cup requirement, as long as you’re eating well, too.
Some important things to remember about best strategies and consequences:
1.Monitor sweating and replenish water during and after physical activity. Keep in mind sweating still occurs without any physical activity, and drink even more fluids if you tend to sweat more than others.
2.Eat a well-balanced diet full of healthy fruits and vegetables. Just because it’s hot out, doesn’t mean you shouldn’t eat. Go for the popsicles and ice water, sure, but maintain frequent food intake. You might not feel as hungry, but the good stuff is light and not filling anyway. You don’t want to pass out, now.
3.This might sound a bit gross, but monitor the color of your urine. If it’s still dark in color during the middle and toward the end of the day, you’re not getting enough fluid. The only time it should be dark is during your first daily visit to the restroom.
4.If your body is consistently robbed of water, kidney stones are an absolute possibility. If there’s not enough water to flush the organ out, mineral deposits build up along the walls and create tiny pellets. They are extremely painful, especially for men, because you either have to pass them or surgically remove them. A dime-size kidney stone is considered huge, causing excruciating pain. I’ve never had one myself, but believe me- I’ve heard.
Of course, further lack of water leads to other symptoms, such as lack of focus and attention, fainting, and the list continues.
Moral of the story?
Just make sure you get water. It’s the most important fuel for our body.
Kristin Larmore is a recent graduate of Appalachian State University and hopes to write for a food publication, along with becoming a food critic and running her own winery in the future.
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