Proper hydration key to a healthier body

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This article was published 05/04/2019 (2760 days ago), so information in it may no longer be current.

With the warmer weather slowly coming our way, now is a great time for many of us to look at improving our activity and also hydration. 

While a lot of attention is focused on foods and eating the “right/healthy” foods, it is just as important to look at what you are drinking throughout the day. Liquid food and beverages are often overlooked, especially the calorie, caffeine, sugar and fat content of many commercial drinks. 

Fluids in your diet can also include items like soups, ice cream and Jell-O. It is very important to consume enough fluids in a day, since our bodies are composed of mostly fluid. As a general rule of thumb, if you are healthy and under 75 years of age, the recommendation is 30-35 millilitres per kilogram of body weight, to a minimum of 1,500 millilitres a day (adjustments are made for those who are athletic or suffer with certain medical conditions). 

Fluids that contain a high amount of caffeine can have a negative effect on your body and cause more of a dehydrating rather than hydrating effect. Liquid calories can also add up, especially as they often go down too quickly. Treats such as flavoured coffees topped with whip cream and chocolate can instantly add more than 500 calories to a drink. Fruit juices can also provide unwanted calories as they contain a lot of natural sugars. In fact, fruit juices are no longer on Canada’s Food Guide. 

As a dietitian, I say water is always best. If you are not a water drinker, there are some great ways to enhance water and encourage consumption, such as creating infused water.

Lemons, limes, strawberries, oranges, cranberries, cucumbers, mint, thyme and ginger are just a few examples of items that can be added to a water pitcher to add a punch of flavour. 

In addition, choosing flavoured water (either carbonated or flat) versus reaching for pop at the grocery store is a healthier choice.

If you work out, making your own sports drink is also easy to do. Add equal amounts of orange, pineapple or apple juice to water with some salt for an instant sports drink.

Homemade smoothies are a great addition to your fluid intakes and can also add calcium and protein to your diet. The creative possibilities are endless, too. Try using mango, plain yogurt, ground flaxseed, honey and some milk mixed in a blender for a delicious beverage. 

In the summer, try making iced tea with herbal teas and fruit. Healthy alternatives are readily available and often just as easy to implement in one’s daily routine. 

Lisa Lagasse is a registered dietitian and community correspondent for Charleswood. Email her at Charleswoodres@gmail.com

Lisa Lagasse
Charleswood community correspondent

Lisa Lagasse is a registered dietitian and community correspondent for Charleswood. Email her at Charleswoodres@gmail.com or find her on X: @LisaRD42324393

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