A practical guide to staying hydrated during the pandemic
By Teddy S. Manansala
HIGH temperatures have been recorded across the country as the dry season continues amid COVID-19 pandemic. To keep up everyone’s health and wellness, hydration cannot be ignored.
The Food and Nutrition Research Institute (FNRI) recommends drinking six to eight glasses of water and other beverages per day. Yet, this requirement is higher when a person’s level of physical activity is increased such as in the case of exercise or sports activities. In addition, don’t forget to increase water and fluid intake these days when the heat index is so high in order to prevent heat stroke and dehydration.
You don’t have to wait to feel thirsty before taking your fluid. Thirst is the body’s signal to the brain that your cells are already dehydrated. Take note that our body cells are composed of 70% water or more of its total mass. Within our cells, water functions in facilitating physiological and biochemical processes such as energy production, the synthesis of hormones, elimination of wastes, blood pressure and heart rate regulation, body temperature or thermoregulation, and immune cells response, among many others.
Here are the “5 Cs” to increase your water and fluid intake:
1. Choose fresh foods that are high in moisture or water content. There are many kinds of locally available fresh produce from local farms and markets that are good such as watermelon, cantaloupe, citrus fruits, grapefruit, cucumber, celery, tomatoes, and coconut meat. They are also good sources of dietary fiber which helps flush out toxins from your body. A plus point — you may help our local farmers by purchasing their fresh produce online or by visiting the nearby markets.
2. Create dishes with more liquid. In meal planning and preparation, always include at least one menu item with more liquid or stock such as soups, stews, noodle dishes, soupy vegetables and seafood. You may include simmered, boiled, or braised meats. Don’t forget to make it even more nutritious by adding economical indigenous ingredients such as the leaves of malunggay, sili, camote tops, squash, amaranth, and fern.
3. Carry that reusable water tumbler with you. Having a personal water tumbler will aid you in keeping track of your daily water intake. In addition to that, drinking from your own bottle likewise helps the environment by limiting your use of single-use containers.
4. Chill with refreshing drinks. You can be creative with your beverages by making infused drinks and fruit shakes, using less table sugar in the latter. Personalize your infused drinks with citrus fruits such as lemon, oranges, tangerine, lime, and calamansi. Vegetables such as sliced cucumbers and fresh herbs such as mint may be used. Meanwhile, fruit shakes can be a combination of seasonal fruits made with less table sugar, and using low-fat milk, or made with yogurt for increased good bacteria in your guts.
5. Consume those highly caffeinated drinks in moderation. Beverages with high caffeine content such as coffee and teas may be consumed in moderation. To make them healthier, add a squeeze of lemon, lime, or calamansi. This reduces the bitter taste in coffee while the vitamin C content increases the absorption rate of the antioxidant catechins present in tea. Remember, use less table sugar to no sugar at all as both caffeine and simple sugars are dehydrating.
Teddy S. Manansala is a Registered Nutritionist-Dietitian and holds two master’s degrees from the University of the Philippines (UP) and the De La Salle-College of Saint Benilde, where he is an Assistant Professor at the School of Hotel, Restaurant and Institution Management (SHRIM).
