Category: Hydration

Hydration

6/16/2019

Back to the Basics

Did you know that the average adult consists of about 50-60% water? Water is an essential nutrient for all living things (that includes us!) and has many functions in the body. It acts as a lubricant for your joints and eyes and is the main component of saliva. Water also helps get rid of waste and helps regulate body temperature.

Hydration is the process of replacing water in the body. There are many ways to accomplish this, but here are just a few ideas:

Drink water (Not a fan of plain water? Check out these tasty infused waters!)
Eat food with a high water content (i.e. fruits and vegetables)
Drink other fluids (milk, seltzer, tea, coffee…)
Intravenous (IV) line

When your body doesn’t have enough water to function optimally, it becomes dehydrated.

Dehydration

Your body loses water all the time. When you go to the bathroom, from sweat, and also evaporation from your skin. If you don’t consume enough fluids, you will become dehydrated.

Signs of dehydration include:

Muscle cramps
Confusion
Rapid pulse
Headaches

Can dehydration be measured? One way that you can keep an eye on your hydration levels is by measuring the amount of water lost during exercise. Weighing yourself before and after exercise can be a useful tool in estimating your hydration status.

Water is necessary for the transportation of oxygen and nutrients that your body needs for daily activities. This entire system can be thrown off when you lose water. When you are dehydrated, your body also has a lower overall blood volume, making your heart work that much harder to pump blood to your organs.

*Tip: Throughout the day when you use the bathroom, look at the color of your urine. This can give you a good idea of your hydration status. Lemonade color = optimal hydration! View a handy hydration chart here.

Hydration Sources

Water can be found in many sources. Water and other liquid drinks make up the majority at 80% of water consumed. Not all drinks are hydrating, however. Alcohol is one beverage that can actually dehydrate you. It’s a good rule of thumb to drink one glass of water for every alcoholic drink consumed. Food makes up the other 20% of water consumed, which includes fruit, vegetables, and yogurt. Soups are also hydrating, which contain sodium to aid in electrolyte replacement. If you are watching your sodium intake, make sure to read the labels on prepared soups, which can be quite high in sodium.

Electrolytes and Fluid Balance

Electrolytes help direct where water and other nutrients go for proper functioning in cells. Without properly functioning cells, problems, such as cramping, can occur. Fluid and electrolytes can help prevent cramping.

Electrolytes help prevent cramps through several actions:

Magnesium = muscle relaxation
Potassium = prevents muscle fatigue
Sodium = normal muscle contraction

Electrolytes can be found in sports drinks, but can also be found naturally in food. Foods high in sodium include salted nuts or trail mix, pretzels, crackers, and table salt. Processed foods tend to contain very high levels of sodium. Try sticking to whole foods to find a good balance between electrolyte and fluid intake. Foods high in potassium include bananas, potatoes, dark leafy greens, and citrus fruits. Foods high in magnesium include pumpkin seeds, almonds, cashews, peanut butter, spinach, and beans.

Recommendations

There is no one-size fits all recommendation for daily fluid intake. Your fluid needs vary depending on your body composition, activity level, and the amount of water lost through sweating and breathing. The Institute of Medicine (IOM) generally recommends men aged 19 and older consume 3.7 liters per day (about 15 cups) and women aged 19 older consume 2.7 liters per day (about 11 cups) from all fluid sources (water, other liquids, and foods).

References

Institute of Medicine. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Institute of Medicine Panel on Dietary Reference Intakes for Electrolytes and Water, Standing Committee on the Scientific Evaluation of Dietary Reference Intakes. Washington, D.C. National Academies Press 2005.
Kalman, DS, Lepeley, A. A review of hydration. Strength Cond J. 2010;32(2):56-63.
Sawka, MN, Burke, LM, Eichner, ER. American College of Sports Medicine position stand: exercise and fluid replacement. Med Sci Sports Exerc. 2007;39(2):377-390.

~Daniel, Dietetic Intern

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The Salty Truth

11/28/2016

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The average intake of sodium among Americans is 3,440 mg per day. The Dietary Guidelines recommend no more than 2,300 mg per day and even less at 1,500 mg per day if you are at risk for hypertension (high blood pressure). To put these numbers into perspective, one teaspoon of salt contains 2,300 mg of sodium. Therefore, 1,500 mg of sodium is about two-thirds of a teaspoon!

Who’s at risk?

Those who have been diagnosed with hypertension
People age 50+
African-Americans

“Why should I care?” you might ask… If left untreated, high blood pressure can lead to many other negative side effects, like heart disease and stroke. So let’s protect that heart!

Potassium is also an important part of preventing high blood pressure by combating the effects of sodium. Potassium can be found in fruit, vegetables, low-fat dairy, and legumes. Check out some good sources of potassium here.

“How can I eat less sodium?” Here are a few tips to help guide you to a flavorful low-sodium diet. Yes, it’s possible!

Before reaching for the salt shaker, try adding flavor to your food with spices or fresh or dried herbs. Not sure what flavors to use? Take a look at this guide. Citrus, like lemon or lime juice, and vinegars are also a great way to pack a punch of flavor.

There are also some great salt-free seasoning blends available, such as Trader Joe’s 21 Seasoning Salute or Costco’s No-Salt Seasoning.

Sodium doesn’t only come from the salt we add to our food – the majority of sodium in our diet actually comes from the salt already in our food. Foods typically high in sodium include canned foods, fast-foods, processed meats, condiments, cheese, processed snacks, and store-bought soups.

Look for low- or no-sodium broths and stocks and low-sodium canned vegetables, beans, and soups. Reduce the sodium content of canned vegetables and beans even further by draining the liquid and giving them a good rinse with cold water.

Swap out cured and processed meats for fresh or frozen meats, poultry, and seafood.

Many restaurants serve food that is very high in sodium. When eating out, portion out half of your plate to save for later. Don’t be afraid to ask the server for lower-sodium options or accommodations. If available, you can also check out the menu online before your meal to scope out the lower-sodium options.

Read that label! Aim for less than 500 mg of sodium per meal.

Here are some extra tips from the American Heart Association.

Check out these lower-sodium holiday recipes! 

Cranberry Pistachio Quinoa
Makes 8 (1/3 cup) servings

Ingredients:

½ cup uncooked quinoa
1 small yellow onion, finely chopped
1 Tablespoon olive oil
2 teaspoons unsalted butter
¼ cup pistachios, chopped
¼ cup dried cranberries
¼ cup plain Greek yogurt
1/3 cup low-sodium chicken broth
Salt and pepper, to taste
Optional garnish: fresh parsley and chives

Directions:

Heat 1 cup of water to boiling in a small sauce pan. Rinse quinoa under cold water and add to the boiling water. Simmer for 15 minutes, covered. Turn off heat and set pan aside.
Meanwhile, sauté onion in oil and butter for 1 minute over medium high heat in a large skillet. Add the pistachios and sauté for 1-2 minute more or until lightly browned.
Stir in the cranberries and broth. Cook over medium heat for 3-4 minutes or until thickened. Stir in the Greek yogurt.

Nutrition per Serving: 130 calories; 6g Fat; 4g Protein; 15g Carbohydrates; 2g Fiber; 46mg Sodium

Cider-Glazed Brussels Sprouts
Makes 8 servings
Recipe adapted from www.thecozyapron.com

Ingredients:

Olive oil
1 medium red onion, quartered, sliced
2 pounds Brussels sprouts, quartered
¼ teaspoon black pepper
¼ teaspoon Italian seasoning
¼ cup dried tart cherries
¼ cup toasted walnuts, chopped
¼ cup apple cider vinegar
¼ cup sugar
1 Tablespoon brown sugar

Directions:

Preheat oven to 400°F and line baking sheet with foil. Heat 2 Tablespoons olive oil in a skillet over medium-high heat. Add red onion to caramelize, about 15-20 minutes, or until golden-brown. Remove from pan.
Toss Brussels sprouts with 2 Tablespoons olive oil, black pepper, and Italian seasoning. Place on baking sheet and roast for about 20-25 minutes, until crisp-tender. Combine Brussels sprouts, onion, cherries, and walnuts in a large bowl.
In a small sauce pan, combine vinegar and sugars and whisk over medium heat. Bring to a simmer, reduce heat to medium-low, and gently simmer until liquid has thickened, about 10 minutes. Drizzle glaze over the Brussels sprouts mixture to taste.

Nutrition per Serving: 175 calories; 10g Fat; 4g Protein; 21g Carbohydrates; 4g Fiber; 24mg Sodium

Green Bean – Cauliflower Casserole
Makes 8 servings; Recipe adapted from www.thealmondeater.com

Ingredients:

3 yellow onions, sliced
3 Tablespoons butter, unsalted
¼ cup nutritional yeast
1 medium head of cauliflower
¼ cup milk (any kind)
3 cloves garlic
¼ teaspoon salt
24 oz green beans, fresh
8 oz white mushrooms
2 Tablespoons olive oil
2 Tablespoons flour
½ cup low-sodium chicken broth
Pepper, to taste

Directions:

Preheat oven to 375°F. Heat water in a large pot with a steam basket. Steam green beans for 3 minutes and then transfer them into a lightly greased 9x12 baking dish. Using the same pot and water, steam cauliflower until soft.
Meanwhile, sauté onions in butter over medium heat until golden and starting to brown. Set onions aside.
Heat 2 Tablespoons olive oil in the same skillet over medium-high heat and sauté mushrooms until browned. Turn heat off, sprinkle mushrooms with the flour and whisk flour around the pan for 1 minute. Slowly add the broth while whisking until thickened. Add fresh pepper, as desired.
To make the sauce: place the steamed cauliflower, milk, garlic and salt in a blender and blend until smooth. Pour into skillet with mushrooms and mix well.
Pour sauce mixture over the green beans. Pour the onions back into the skillet and toss with the nutritional yeast. Spread onions on top of green bean casserole. Bake for 25-30 minutes.

Nutrition per Serving: 165 calories; 8g Fat; 6.5g Protein; 19g Carbohydrates; 5.5g Fiber; 143mg Sodium

Tasty and Lower Sodium Holidays to You!

~Leah, Dietetic Intern

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Hydration

Back to the Basics

Dehydration

Hydration Sources

Electrolytes and Fluid Balance

Recommendations

References

The Salty Truth

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