Summer is coming! Summer heat and drought put the body to the test (particularly those with dysautonomia). It is essential to hydrate it well.
But then, how much water should an average adult living in a temperate climate consume per day?
The National Academies of Sciences, Engineering and Medicine have determined the daily water intake of the body:
- About 15.5 cups (3.7 liters) of liquids for men
- About 11.5 cups (2.7 liters) of liquids for women
“Liquids” include water and beverages, but also fluids in foods (such as fruits or vegetables). Know that almost 20% of the liquid consumed each day comes from food. These figures seem staggering? Do you think it’s impossible to drink so much? Well, suffering from dysautonomia, the volume of water I need is much more important than that. It is imperative for me to drink about 4 liters of water a day. To be able to hydrate myself enough, I had to establish a real strategy every day.
Here are some simple tips to start with :
1. In the first place, my doctor suggested I drink a quarter of a liter of water before even sitting in my bed in the morning. It’s very effective! As far as I’m concerned, I use an ergonomic cup and anti-rollover (yes, like babies 😊). You do not need to get there. A glass of water on your bedside table before going to bed should be enough. This wake up reflex is beneficial for both the line and the health. Without question, a good habit to take
2. Buy a bottle of quality water that you can have with you all the time. For example, those of a liter glass are useful and can measure the amount of water absorbed. Mine is reusable and I make sure it is always full. I also keep drinks in my car and a bottle near my bed. It is a simple way to have something to drink in all circumstances.
3. It may sound stupid, but because of the disease-induced “brain fog” I may forget to drink the amount of water needed. This is what the English call the “brain fog” and the sensation is a bit like having your brain filled with mashed potatoes and this is reflected in particular in a disorder of concentration and memory. To remedy this, I use an application downloaded on my mobile. It acts as a reminder, compels me to follow the volume of water consumed every day and the one I miss to achieve my goals. Several apps exist but here is the one I prefer: Plant Nanny. She is super cute. This is a game whose goal is to drink as much as possible to water a plant and grow it.
I also bought an accessory called Ulla that can be placed on most glasses and bottles. It’s like a belt flashing to remind you to hydrate. A dozen colors are available nice if you are several at home to not confuse your bottles.
4 In the restaurant, I used to order a large bottle of water (before anything else) and I try to finish it before the end of the meal.
5 Discover Detox Water, homemade vitamin drinks! Simply infuse fruits, herbs or vegetables in fresh water to release their antioxidants. The combinations are endless! My favorite: watermelon, lime and mint!
6 One tip is to always have salty snacks and water available. To eat salty regularly is the guarantee of being thirsty. This is useful for me, especially since I have to consume a lot of salt to raise my tension too low (hypotension). In addition, when I spend a bad day (during my cycle for example), I take SaltStick Vitassium electrolyte tablets (they are mineral salts: sodium, potassium, calcium and magnesium which allow to retain the water in the organization). They exist in powder and I sometimes dilute them in water and cranberry juice (a hint). I then place the mixture chilled with ice or frozen lemon wedges. I add to it as and when.
You can also try Gatorade, an energy drink rich in electrolytes. But beware: they can be cons indicated especially if the voltage is too high. It is therefore imperative to seek the advice of your doctor beforehand.
7 I drink coconut water. It is known to be effective for many people with autonomic disorders. This is due in part to the many nutrients essential to the body it contains such as magnesium and potassium. This water makes it possible, among other things, to regulate the arterial pressure. It is also one of the properties of cucumber juice which is very moisturizing and contains electrolytes. Personally I like that of Innocent on sale at Monoprix.
“Whatever you do, always take some water with you. You can not think if you do not drink. “
So, stay hydrated to stay in shape.
Your water intake is probably sufficient if:
- You are rarely thirsty
- Your urine is colorless or very clear
- A doctor or dietitian can help you determine how much water you need to eat each day
Reference to go further: