It’s pretty simple, and it’s not that exciting, but it makes a world of difference in how our bodies work and how we feel: Water.
We can’t live without it. Our bodies are 60% water. Every cell in our body depends on it to function. Think about that. Cell function = body function. Water regulates our body temperature, transports vital nutrients, acts as shock absorber for organs, cleans waste, creates saliva (the first step in digestion), and keeps joints moving. When we don’t have enough, we get dehydrated which can lead to feeling tired or fatigued, dry mouth, dry skin, headaches, and/or dizziness.
Clients have shared that by just adding some extra water they are not as tired and feel generally better. Water makes a world of difference.
How much and what counts?
As a general rule, a person should drink approximately half their body weight in ounces. For example, if someone weighs 160 lb, they should drink about 80 ounces of water per day. If they are exercising or the weather is warm, they may need more. You should drink enough that you are urinating every 2-4 hours throughout the day and that your urine is a light yellow color similar to straw or lemonade.
There are many ways to track how much water you drink in a day:
· Filling a reusable water bottle that you know how many ounces it contains and figure out how many times you need to refill it per day. Or, get multiples that you fill at the beginning of the day and empty throughout it.
· Put a glass in a visible place that you see often throughout the day. Fill it as many times as are necessary to meet your goal.
· A simple tally mark in your day planner for each glass you drink until you have enough.
· There are many phone apps that count water. Find one that works for you.
Water is the best source for hydration for all the reasons listed above; however, you can get hydration from other sources including:
· Fruit infused water – Add some of your favorite cut fruit or berries to add flavor. Strawberries, lemon, lime, cucumber are great choices.
· Green tea – This form of tea is more hydrating than caffeinated versions.
· Real lemonade – No powders, lower sugar. Real lemons are good for our bodies for many reasons.
· Food – Fruit, vegetables, and soup all contain water.
Try to limit sugar laden drinks, including sports beverages or power waters. They often contain a lot of the sweet stuff that can counter other benefits the water provides. Additionally, and I know this can be hard, soft drinks are not a hydration friend. Coffee and caffeinated tea are also not great sources of hydration. They can be ingested, but they should not count toward hydration totals. (I know, I’m winning friends as I go on in this post.)
Wanting to drink more water? What about replacing one beverage with a glass of water daily and noticing what happens after a few days? The following week, you could replace one additional beverage and continue building the habit until you are at half your body weight in ounces. Keep a journal where you can list the changes you see. You might be surprised. Let me know what you observe.
Resources:
https://www.britannica.com/science/cell-biology
https://www.sciencedaily.com/terms/saliva.htm
https://www.drkarafitzgerald.com/2017/06/27/your-complete-guide-to-hydration/