How important it is to stay hydrated: General hydration and virus recovery

When it comes to fluid intake, we are often told to drink eight (8) glasses of water a day to ensure we stay hydrated, but is staying hydrated really that simple? How important is hydration to your overall health? We take a deep dive into the importance of hydration, how your environment or activities can affect it, and the importance of hydration when recovering from a virus. Let’s dive in!


How important is hydration to your overall health?

Did you know that water makes up about 60% of the human body? We need water to keep us going every day so we can feel and perform at our best. To really understand why staying hydrated is so important, it’s essential to look at the effects of dehydration.

Dehydration can occur when we lose more body fluids than we take in. This can happen through various body functions that cause fluid and electrolyte loss, such as:

  • Diarrhea and vomiting: Sudden and severe diarrhea can cause rapid and significant loss of fluids and electrolytes.
  • Sweating: When you sweat, you lose water, so the more you sweat, the sooner you can become dehydrated.


The critical role of hydration in disease

Dehydration takes on another level when you’re sick, as common symptoms like fever, diarrhea, vomiting, and loss of appetite can lead to dehydration. If you don’t drink enough fluids, your body may have trouble regulating its temperature. Even small fluid losses can contribute to an increase in body temperature.

Proper hydration is needed for your body to keep up with essential functions such as:

  • Regulation of body temperature
  • Maintaining healthy skin and joints
  • Digestion of food
  • It helps the brain to function at its best
  • The production of essential body fluids such as tears and saliva, and the elimination of waste through sweat, urine, and feces.
  • When you get sick with a virus, proper hydration can help the skin and mucous cell membranes act as a barrier to prevent bacteria from entering the body. It can also help reduce nasal irritation when coughing, sneezing, and even just breathing.


How much fluid should you drink to stay hydrated?

Canadian nutritionists recommend 9 cups of fluids (1 cup = 250 ml) for women 19 and older and 12 cups for men 19 and older. However, fluid requirements will vary depending on age, gender and level of physical activity.

Try drinking a glass of water:

  • When you wake up
  • Before every meal
  • Before, during and after intense exercise for optimal performance and replenishment of lost fluids
  • An hour before bed to keep you hydrated while you sleep


Staying hydrated isn’t just about liquids

It’s also about electrolytes and carbohydrates! You can usually get enough electrolytes from what you eat on any regular day. For example, foods such as fruits and vegetables with a high water content, such as lettuce, cucumbers or tomatoes, contribute to your daily fluid intake.

However, dehydration is reversed when you exercise well or catch a virus. In these situations, you may need electrolytes such as sodium, potassium and chloride to help the body maintain fluid balance and keep the cells in our body working properly. It is important to get the right balance of electrolytes, glucose and sodium to ensure proper rehydration.

You can do this in several ways:

  • Try an oral rehydration solution such as Pedialyte, which contains electrolytes, sodium, potassium, and chloride.
  • Add a few more shakers of salt to the food.
  • Eat some pretzels (salty!).
  • Enjoy some foods rich in potassium, such as bananas, watermelon, avocados, sweet potatoes or spinach.


Virus Recovery: Hydration Tips

When you’re recovering from a virus, your first thought might be to grab a juice or sports drink to replenish lost electrolytes. It is important to mention that many of these drinks are high in sugar.

Instead, the World Health Organization recommends an oral electrolyte solution such as Pedialyte® to relieve mild to moderate dehydration caused by vomiting and diarrhea. Oral electrolyte solutions offer the optimal amount of electrolytes and sugar to help bring water into the cells to replace what is lost through vomiting and diarrhea. If you are concerned about dehydration during illness, the CDHF always recommends consulting a doctor.


How do I know I’m properly hydrated? 

If you’re like us, you may already know the steps you need to take to stay properly hydrated—but how do you know you’re doing a good job? Since both fluid recommendations and signs of dehydration vary from person to person, it’s important to be able to measure your hydration status beyond just what you’re drinking.

A simple test is to evaluate the color of your urine. Dark yellow to amber can indicate dehydration, while light yellow means you are properly hydrated.


Conclusion

Hydration plays a vital role in maintaining overall health and becomes even more important when you are recovering from a virus. By understanding the signs of dehydration, knowing how much fluid to consume and recognizing the importance of electrolytes, you can ensure that your body stays well hydrated and functioning at its best. Remember, staying hydrated isn’t just about drinking water, it’s also about maintaining a balance of essential nutrients that support fluid retention and overall health.

Stay hydrated, stay healthy and take care of your body’s needs every day!


Resource: 
https://cdhf.ca/en/the-importance-of-staying-hydrated-general-hydration-and-virus-recovery/

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