Hydration Questions

THE ESSENTIALS OF HYDRATION

As part of your personalised and customised wellbeing experience at our wellness spa retreat in Thailand, an analysis of your body’s composition is conducted to assess your hydration levels, during your initial wellness consultation.

Kate Upton, Naturopath at Kamalaya Koh Samui answers your most frequently asked questions.

What is hydration?
A healthy human body contains about 50% water in females and 60% water in males. Our vital organs such as the heart and brain contain an even higher percentage of water at around 75-85%. Maintaining our water levels is essentially what it means to stay hydrated – making water the most nutritious substance for our body, essentially.

How much water should I drink per day?
Many people are familiar with 1.5 – 2 litres of water per day as a guideline. However, it is impossible to make a ‘one-size fits all’ recommendation. Use 2 litres as a starting point but also consider the factors which may require a higher intake, such as the climate, your body size, level of activity, how much you perspire and if you are detoxing. The more fluid your body uses or loses, the more water you need to drink.

If you consume diuretics (caffeine, alcohol, some medicines) this will increase urination which in turn requires more water intake.

How can I tell if I am dehydrated?
It is a good idea to monitor your hydration levels with self-assessment. Signs of dehydration include:

  • Feeling thirsty
  • A dry tongue or mouth
  • Dark yellow urine (urine should be the colour of a pale straw)
  • Lack of concentration and clouded thinking
  • Headaches
  • Urinating fewer than 4 times per day


What are the benefits of being hydrated?
The most important benefits of consistent good hydration are:

  • Improved skin health and ‘glow’
  • Clearer thinking, improved memory
  • Improved hydration can help to clear stubborn weight that has been difficult to shift
  • Increased energy levels
  • Improved fitness performance


What time of day should I drink?
It is better to drink smaller amounts gradually throughout the day as opposed to larger amounts in one go. The only times it is best to avoid drinking are during mealtimes as it dilutes your stomach acid.

Does wine count towards my daily water intake? Coffee? Herbal tea?
Caffeine and alcohol are diuretics that increase our water requirement and are not included as part of our daily intake. Non-caffeinated herbal teas, such as chamomile, liquorice and peppermint, can count towards it.

What are electrolytes?
Electrolytes are particular minerals including potassium, calcium and sodium, that are essential for use in muscle contraction and in regulating blood pressure, safe pH balance and our levels of hydration. The best way to replenish electrolytes is with a varied and nutrient-rich diet. This can be achieved by adding lemon or lime juice to water, or a pinch of a naturally occurring salt such as Himalayan crystal salt. Coconut water is also a good source of electrolytes and a popular option here at Kamalaya. Avoid sports drinks with added sugar, sweeteners and colourings.

I drink a lot, but I still feel thirsty. Why?
You may not be drinking as much as you think, it is a good idea to track and record your water intake and assess all the factors listed above. You may have underestimated your water requirement.

Excessive thirst can be a symptom of hyperglycemia (elevated blood sugar) and hypercalcemia (elevated levels of calcium in the blood). If thirst is a persistent problem for you, it is best to discuss this with your doctor.

Does it matter if my water is hot or cold?
Generally speaking, it is preferable to drink water at room temperature or warmer. This is to conserve the heat and digestive power of the stomach. However, if you only have cold water or if you feel drawn to a cold drink it is more important to be hydrated.

Within Traditional Chinese Medicine (TCM), the hot/cold and yin/yang balance within a person’s body can hold deeper significance for consuming hot and cold food and drinks – including that which is energetically hot (e.g. ginger) and cold (e.g. cucumber). If you have symptoms that relate to temperatures such as cold extremities or acid reflux, a TCM consultation will provide insight into your body’s specific requirements.

 How can I encourage myself to drink more?
Prepare your water in advance and make conscious targets. For example, having a bottle on your desk and knowing you need to finish it before lunchtime.

Take time to think about how to make drinking water more appealing – which herbal teas do you enjoy? Do you have lemons on hand to add a slice to a glass? Consider this when writing your weekly shopping list.

Invest in beautiful vessels such as glasses, mugs, teapots and serving jugs to encourage yourself to drink more.

Kamalaya offers an abundance of hydrating treatments, therapies, and programs to help restore you to your physical essential self. Find out more here.

Written by: Kate Upton, Naturopath at Kamalaya Koh Samui

BOOK A WELLNESS CONSULTATION WITH KATE

on Kamalaya Connect
These sessions provide an opportunity to discuss any wellness concerns, as well as review your health goals, medical conditions and reports in complete confidence.

US$ 94
45 minutes

IDEAL WEIGHT WELLNESS PROGRAM
at Kamalaya Koh Samui
Build the foundation for sustainable weight balance through respect and nourishment of the body rather than depletion or deprivation.

Choose from 7, 9 or 14 days

RELATED POSTS

Combat Loneliness

After over two years of living in the ‘new normal’ with imposed social distancing and people working from home in isolation, many of us have been struggling with loneliness.

Read More

Detox Pre-Arrival

We recommend that you follow our suggestions below before joining a detox program.

Read More
Signs of Stress & Burnout

Warning Signs of Stress & Burnout

The warning signs that you’re suffering stress and burnout can start with the feeling that every day is a bad day; when caring about your work or home life seems to be a total waste of energy.

Read More

Why Detox

“Detoxification” refers to the body’s ability to neutralize and safely eliminate harmful chemicals within the body.

Read More
Detox food in Thailand

Benefits of Detox

These are the common symptoms alleviated by detox.

Read More

Hatha Yoga Pradipika

Hatha Yoga is essentially a manual for scientifically taking one’s body through stages of control to a point at which one-pointed focus on the unmanifested brahman is possible.

Read More

Detoxing the Process

Detoxification works primarily through the elimination of toxins through body processes – perspiration, bowel, digestive and other functions. There are two core approaches to holistic detoxification at Kamalaya.

Read More
Emotional Stress

Emotional & Physical Responses of Stress

Stress can cause both mental and physical symptoms. The effects of stress are different for different people.

Read More

RECOMMENDED WELLNESS PROGRAMS AT KAMALAYA

SLEEP ENHANCEMENT

ENRICHED GUT

RELATED POSTS

Why Detox

“Detoxification” refers to the body’s ability to neutralize and safely eliminate harmful chemicals within the body.

Read More

Promote Your Posture

Try these 5 lifestyle tips to improve your posture.

Read More

Yoga and Meditation

Yoga through meditation works remarkably to achieve harmony and helps the mind work in sync with the body.

Read More

Burnout Causes & Prevention

So what is the best way of dealing with burnout and stress? Coping means stopping what you’re doing to take care of yourself.

Read More
Signs of Stress & Burnout

Warning Signs of Stress & Burnout

The warning signs that you’re suffering stress and burnout can start with the feeling that every day is a bad day; when caring about your work or home life seems to be a total waste of energy.

Read More

Weight Loss: Quantity or Quality?

Despite the proliferation of diets in the world today, weight loss is really just about two basic rules.

Read More
Detox food in Thailand

Benefits of Detox

These are the common symptoms alleviated by detox.

Read More
Adrenal Burnout

Adrenal Burnout

Characterized by constant fatigue, insomnia, low blood pressure, back and joint pain, decreased immunity and anxiety, it is the result of the adrenal glands going into overdrive, eventually becoming underactive before suffering a full burnout.

Read More

RECOMMENDED WELLNESS PROGRAMS AT KAMALAYA

RELAX & RENEW

BASIC BALANCE & REVITALISE

BOOK YOUR DAY PASS

(Expected date of arrival should be booked on purchase, in case of changes it can be extended with 24 hour notice. )