My Black is NOT Cracking.

Thirsty?

No, I’m not talking about all the half-naked women on Instagram that apparently have a need to show the world their asses!  I swear, I see other folks’ asses more than I see my own!  Partly due to the lack of a full-length mirror (totally intentional) and partly because I have no need to!  I know it’s back there!  I mean, even when I look up exercise videos to try, all you see is ASS! I know you get paid for views and maybe the sad reality is that asses sell!  I guess that content is not really made for me, the person trying to learn some new home workouts and looking for the proper form. But damn!   Why is that this is the only angle available?

But I digress, I’m not talking about insecure folks desperately seeking validation and attention, (and I guess $$) I’m talking the real thirsty!  I’m talking about Dehydration! 

Did you know that roughly 70-75% of us, do not drink enough water!  My Granddaughter REFUSES to drink water!  I keep telling her, it’s not optional.  And she’s an athlete, so she is sweating out the little she takes in!  But preaching to her is exhausting, so I will preach to you instead.

While we could all use a regular opportunity to work up a sweat, (Yup, that too!) exercise combined with the increasingly warm weather is causing many of us to be dehydrated.  Staying properly hydrated is absolutely necessary!  Dehydration can have some detrimental side effects.  Your body needs water to function properly. You hear me Granddaughter! (As if she is reading this!)

There are three main types of dehydration with fancy names that depend on what type of loss or deficiency, (that you really don’t need to know) but they are as follows:

The loss of electrolytes, mostly sodium

The loss of water

The loss of both!

Levels of dehydration go from mild to severe and while all are bad news, severe dehydration can be LIFE-THREATENING! Severe dehydration occurs when water in the body reaches a dangerous low.

Electrolytes are also required at specific levels to keep our body’s pH balanced.  BUT they also perform some pretty serious functions, like nerve signaling and regulating heartbeat.

Calcium, sodium, potassium, chloride, magnesium, and bicarbonate are the main types found in the body, with sodium and chloride being the most essential in terms of dehydration. 

Our brains, central nervous systems, and our muscular systems rely on a proper balance of electrolytes. Low potassium can affect blood pressure and muscle function.  Chloride helps balance other fluids.  Too much or too little can cause some serious health issues or worse!  DEATH! In addition to the need for magnesium for proper muscle and heart function, it also plays a role in strength and digestion.  I take a magnesium supplement before bed, as in my experience, it helps to promote relaxation. 

Some signs of dehydration may include, neck and jaw tension, muscle spasms and constipation, but you may also experience, muscle weakness, fatigue, headache, or dizziness.

Dehydration has been shown to also affect your mood, cognitive function, as well as your ability to concentrate.

So, how do we avoid dehydration?  The obvious! 

DRINK WATER.  Water is the best way to prevent dehydration especially during the summer months when we are losing water from perspiring.  If you work out (and you should!) you will need to consume even more water! 

If you feel thirsty, you are already dehydrated!

How do you know you are drinking enough water?  Easy.  You should have to pee every 3-4 hours!  If your urine is the color of a daffodil, you are not drinking enough water!

ADD HYDRATING FOODS AND BEVERAGES TO YOUR DIET.

Try adding coconut water, celery or celery juice, cucumber, pineapple, WATERmelon, and bell peppers to your diet!  Food that has a high water content and electrolytes are typically veggies and fruits.

CONSUME FOODS THAT REPLENISH ELECTROLYTES.

Leafy green like spinach, kale, better greens, as well as avocados are rich in potassium and magnesium.  Sip on bone broth to hydrate and replenish electrolytes.  You’ll get the added benefit of collagen for your joints and your skin!

EASY ON THE SALT.

Lose the processed/canned foods. (which you should have done about 70 posts ago!)

AVOID OVERINDULDGING IN FOODS AND DRINKS THAT ARE DEHYDRATING.

Coffee, as well as alcohol are considered diuretic meaning they can cause your body to remove fluids.  Sugar and sodium heavy foods can screw up hydration.  Sugar creates an acidic environment which makes you kidneys work harder to create balance.  The kidneys do this by removing fluid.  Soda contains both sodium and sugar.  Soda makes you thirsty, which was exactly the plan, so you drink even more of that liquid diabetes!  Most sports drinks touted as healthy, are no better!  If you are going to consume coffee or alcohol, just make sure you do so with a plenty of water. 

Lastly, it’s important to note that blood pressure meds, cancer treatments and antibiotics might also increase dehydration, so make sure to HYDRATE.

Not only does staying hydrated help your body to function better, it also helps to promote healthier skin and premature aging!  In other words, staying hydrated helps to keep your black from cracking!  (or whatever color your skin happens to be!)

Anyone taking antibiotics, diuretics, hormonal pills, blood pressure medications and cancer treatments might also become dehydrated more easily, so extra fluids are a good idea.