You have probably heard that water makes up over two thirds of the healthy human body. But did you know that the foods we eat in a day contribute to approximately 25-36% of our total fluid intake*. During a fast, you are limiting your food consumption therefore hydration becomes very important to keeping your body healthy.

Why Is it important

Drinking adequate water during the day is essential because it aids in circulation and digestion, keeping our joints lubricated, regulating our temperature, preventing infections and keeping our organs functioning properly. Dehydration occurs when your body loses more fluid than you take in. If our bodies become dehydrated, it can act our kidneys and increase the risk of kidney stones. Dehydration can also lead to a loss of strength and stamina and our ability to think clearly. For people living with diabetes, even mild dehydration can cause significant increases in blood sugar, which can increase the workload of our kidneys.

Symptoms of Dehydration

Some of the early warning signs of dehydration include:

Feeling thirsty and lightheaded
Fatigue and headaches
Having dark colored and/or strong-smelling urine
Dry Mouth
Dry Skin

How much do you need

On average, females need approximately 9-10 cups of water per day and men need approximately 13- 14 according to the Academy of Nutrition and Dietetics. When decreasing your food intake, it is best practice to increase that number slightly. If you choose to exercise during your fast, keep in mind that you may need extra fluids to replace any fluids lost in sweat.

Tips for Hydrating

Drink a glass of water as one of the first things you do each morning.
Invest in a reusable water bottle to encourage you to drink water throughout the day.
Mix up your water options. Add lemon or lime or mint or basil to your water to add flavor. Sip on herbal teas.
Limit caffeine which can cause you to lose water.

The Importance of Hydration

*Nutrients. 2016 October 8(10): 630. Published online 2016 October 14. Doi: 10.3390/nu8100630 Hsph.harvard.edu New 2017 The importance of hydration