San José, Costa Rica. June, 2016.

“Drink water!” The imperative phrase is now addressed to my mother in the same way she addressed it to me when I was a child.

On holiday at a much warmer place than our native city of San José (38 degrees average, when at home we complain if the thermometer reaches 29!), having my mother drink water is a daily struggle because she does not like to drink water. Unlike me, of course, who early on substituted my milk bottle for a bottle of water that goes with me everywhere like a shadow when the blazing sun shines.

The struggle is constant, however. This happens to a lot of people. A friend of mine says that drinking water is very boring. She used to open her mouth, breathe in some air and then say: “Drinking water is like doing that, but wet.”

So, if we are not water fanatics (such as my mother or my friend), then what foods can we consume to keep hydrated?

Fruits and dairy products

Dr. Monserrat Schmidt, of the Clínica Bíblica Hospital, says “to hydrate through foods is possible when you consume those with high water content, like for example, fruits. In this sense, watermelon, melon and tangerines are among those that hydrate the most”.

There are also vegetables that do not contain as much water, but are a good option to provide our body with the liquid it needs. Dairy products are another excellent alternative, since they also contain important electrolytes that help us replace the loss when we sweat.

It is important to hydrate when in summer, at the beach or at any other place or under any condition where it is hot. As the specialist underlines, “although healthy hydration and diet are important in any environment, at high temperatures there is a greater quantity of liquids lost when we sweat.”

Therefore, it is important to consume foods with water according to our age. As Dr. Schmidt explains, “in babies the portions can be only spoonfuls of purées, but as they grow up they will be capable of consuming bigger portions of half a measuring cup or half a unit of food. Teenagers and adults can consume around a cupful.”

How can we know if we are dehydrated?

Although thirst is the first sign that our body is asking for water, there are several physical signs that alert us to drink more liquid.

For example, if we touch our tongue with our fingers and we perceive a viscous or “sticky” consistency, this is a sign that we are dehydrated. Another way to verify this, as Dr. Schmidt explains, is through “the sign of the fold on the back of the hand that when pinched between two fingers, if the skin does not retract immediately after releasing it, it means that we need to drink water as soon as possible.”

Although it is true that with other foods we can hydrate, many also include fiber so that consuming them alone could generate constipation problems. It is recommendable that it be an expert who recommends which foods to consume, since one must also pay attention to the contents of sugar, sodium or caffeine, among other compounds.

The minimum daily volume of liquid that people should consume is 8 glasses of water. This is bad news for my mother since the struggle will continue and every day of our holiday she will be hearing from me: Drink water! That is certain.

In order to obtain further information, or to request an appointment in any of the medical specialties, you may contact the private hospital Clínica Bíblica at telephone no. 2522-1000, email 2522-1000, al correo electrónico contacto@clinicabiblica.com or via chat at the website: clinicabiblica.com.