Is the cure to what ails you a glass of water?
We all know we need to drink water. But, did you know that 75% of Americans are chronically dehydrated?
I find that shocking. What if many of your aches, pains, digestive distress, skin conditions, bloating, brain fog, and more could all be minimized or erased with drinking more water?
The first change I ask many of my clients to implement is drinking upwards of close to a gallon of filtered water a day. There is usually a fair amount of push back because they fear more frequent restroom breaks. However, within one to two weeks of proper hydration, everyone feels better in a many ways.
How do you know if you are dehydrated?
1. Fatigue - The mid-afternoon slump when many reach for a diet-soda or a sugar-laden coffee (both a kiss of death - I will save for another day) is most likely due to dehydration in the tissues, which can cause a sluggish metabolism.
2. Excess Fat and Bloating - Thirst is often confused with hunger. Drinking more water can help to prevent overeating and benefits fat loss. I found this an interesting stat - “One glass of water shut down midnight hunger pangs for almost 100% of the dieters in a University of Washington study”.
3. Constipation - Drinking plenty of water will often ease or resolve constipation. When a person becomes dehydrated, their intestines cannot add enough water to stools. Resulting in hard and dry stools that are difficult to pass.
4. Body Aches and Pain - Localized pain is often a sign of dehydration. A lack of adequate water commonly causes headaches. Some research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers. Even mild dehydration can cause a headache and trigger a migraine.
5. Consistent Sugar Cravings - Mid-afternoon cravings may be triggered by dehydration due to a lack of water to help the liver release glycogen stores for energy.
6. Brain Fog - Dehydration causes your brain to come to a screeching halt. As little as a 2% drop in body water can trigger a lack of short-term memory, difficulty focusing, and trouble with calculations. Our brain cells require twice the energy than other cells in the body, and water gives us energy more effectively than anything. Water also delivers nutrients the brain needs to remove toxins, impacting alertness, concentration, and long-term brain health.
The obvious more serious dehydration symptoms include excessive thirst, lack of urination for over 6 hours, crinkled skin, and dry mouth.
Ways to optimize your water intake.
How much is enough?
We can’t always use thirst as an indicator of dehydration; you can’t track what you do not measure like many things. It is a great idea to know your daily water intake. Hydration needs vary depending on activity, age, height, weight, and current health, to name a few. A common way to calculate is to divide your weight in pounds by two, then convert the figure to ounces, and drink that many ounces of water daily. I aim for my body weight in ounces. Another recommended version is 8-10 (8 oz) glasses per day. My gut instinct tells me you are far from drinking 80 ounces of water a day. Challenge yourself for a week to drink close to your body weight in ounces or a gallon a day.
Keep a water bottle with you
Get a good quality insulated stainless steel water bottle, and keep with you throughout the day. The water will stay at the temperature you prefer, whether you are at home, running errands, etc. It is a great visual reminder, so you ‘do not forget.’
Does tea or coffee count?
The morning coffee or caffeinated tea does not count as it tends to be a bit of a diuretic and also will pull certain minerals from your body, like magnesium. Herbal decaf teas can count to your daily water intake.
Finding the best times to drink water
In the morning upon waking, head to the kitchen and drink a 12-ounce glass of room temperature water. Your body and brain need it to begin your day on the best track. Bonus, it is a benefit for your immune system. Believe it or not, it is not great to drink water with meals as it can blunt digestive enzymes needed for digestion.
Sip on water consistently throughout the day with the insulated water bottle you keep nearby.
My Favorite way to drink water throughout the day and to rehydrate:
At home, I fill a large 20-ounce glass of filtered water*, somedays with the extra heat we have been experiencing I add a 1/8 tsp of Celtic Sea Salt (electrolytes) for quick rehydration.
For on the Go, you will always find me with my 40-ounce Stainless Steel Insulated Water Bottle. The best way to start the habit of taking your water bottle with you is to create a trigger. Maybe that needs to be a sticky note on the front door or steering wheel as a reminder.
A favorite sparkling water we enjoy is either Topo Chico, or Pelligrino. It feels like a little bit of a splurge.
The bottom of the glass.
Getting adequate water daily is essential to optimal health.
While it may seem difficult to drink water habitually, if you are not in the habit. Go grab your favorite glass and fill it up.
