The Importance of Hydrating: How Much Water Should You Really Drink?
Did you know your body is made up of about 60% water? That's right, we're basically walking water balloons with a few extra parts! But don't let that fact float away, because proper hydration isn't just a neat party trick; it's vital to good health. You should always be getting the right amount of water daily – even if you don’t feel thirsty. Let’s explore why.
How Water Impacts The Body
Water has a crucial role in several body functions – things that your body is doing day in and day out that you may take for granted, simply because it’s automatic.
Regulation of Body Temperature: Water helps set your body's personal thermostat. When things heat up, like during a workout or a sunny day, sweating helps cool you down. That sweat is mostly water doing its job to keep you chill. You lose water constantly through sweating, breathing, and eliminating waste when you go to the bathroom. That makes it even more important to keep replenishing your supply.
Transportation of Nutrients: Water isn't just for quenching your thirst; it's also your body's Uber driver for essential nutrients. Without water, those nutrients would be stuck in traffic jams, unable to reach their destinations. And when nutrients don’t reach their destination, you may feel the effects, like fatigue, headaches, brain fog, muscle cramps, or back or joint pain.
Increased Energy: Feeling sluggish? Before you reach for that energy drink, try reaching for a glass of water instead. Proper hydration keeps your energy levels up, so you can tackle whatever the day throws at you.
Cognitive Function: Water does so many great things, and one of the best reasons to sip is to give your brain a boost, too! Staying hydrated helps keep your mind sharp, beating back brain fog like a superhero with a water gun.
Digestion: Being hydrated helps ensure your digestive system is functioning at every junction, from producing saliva to break down food particles to absorbing nutrients and helping waste move through the intestines. Water also helps support the gut by keeping it strong and intact, reducing the chance of “leaky gut” and inflammation.
Maintaining Organ Function: Your kidneys, liver, and other organs aren't just hanging out for decoration. They're hard at work, and water is their main source of fuel, helping them function smoothly and efficiently. Water also plays a key role in flushing toxins from your organs and out of your body.
Joint Lubrication: Water works wonders for your joints, too. It's like giving your hinges a nice oiling to keep things moving without creaks or squeaks. It keeps them smooth and moving easily, which is also great to help protect your body and prevent injuries.
How Much Water Should You Drink?
Now that you know all the great reasons to dive into a fresh glass of water, how much do you really need?
Well, it depends.
There are several factors that determine your daily water needs, and it’s unique to each person. At a minimum, start with half your body weight in ounces. This will give you a great jumping off point to ensure you’re staying hydrated day to day.
But what else affects your needs?
Age
Climate
Activity level
Diet and lifestyle
Pregnancy and breastfeeding
Illness or certain health conditions*
*If you have a chronic health condition, like kidney or liver disease, Crohn’s disease, or heart failure, talk with your healthcare provider to determine what your water needs may be.
As a general rule of thumb, add 8-12 ounces on top of your baseline intake for each of the following:
you live in high altitude or a humid environment
you’re highly active or sweat a lot
you’re pregnant or breastfeeding (add 12-24 ounces for this)
your diet consists of majority highly-processed foods
you’re sick or running fever
Your daily intake may vary based on all of these factors. And sometimes life throws curveballs, like the flu – so you might need to up your hydration game during certain times to keep everything running smoothly.
Overall, listen to your body. Pay attention to any symptoms you may be feeling. Your body isn't shy about letting you know when it needs something! Get the minimum amount of water, listen to those thirst cues and hydrate accordingly. Your body will thank you!
If you want an even easier way to figure out your daily water needs, check out this online calculator I helped bring to life in partnership with True Citrus. Plug in your info and the work is done for you!
6 Tips for Getting More Water
If you’re not hitting at least the baseline for where you should be, here’s a few easy ways to start increasing your water intake today.
Start first thing in the morning. Kickstart your day with a tall glass of water to wake up your body and jumpstart your hydration goals. A lot of my clients see a huge improvement in energy just by adding this into their daily wake-up routine.
Carry a Water Bottle. My friends know – I never leave home without my favorite water bottle. Make hydration your best friend by keeping a reusable water bottle by your side wherever you go. This makes it easy to fill up anywhere! (I love this Contigo flip lid option too.)
Set Reminders. If busy days overtake your ability to hit your goals, make it more accessible. Let your phone be your hydration coach and set reminders throughout the day to sip, sip, hooray!
Infuse Your Water. I enjoy the taste of water…but I know I’m the odd woman out, here. Plain water can be boring. Jazz it up with a flavor enhancer, like True Lemon citrus wedges (easy to take with you on the go) or infuse your water with fruits, veggies, or herbs to make it more tasty.
Eat Hydrating Foods: While you still want to drink enough water, help support your hydration by eating some of your water too. Load up on water-rich foods like juicy fruits and crunchy veggies to sneak in extra hydration.
Track Your Intake: Whether you're old school like me and love to write things down and check it off your list; or if you’re more tech-savvy and enjoy a good app, tracking your water intake helps you stay on top of your hydration game. Set your goal, track it throughout the day, and see your progress over time.
Do I Need Electrolytes?
This is another question I get often. Should you supplement with electrolytes? First, let’s define what electrolytes are…
Electrolytes are minerals that carry an electrical charge that play an important role in bodily functions and metabolic processes. These minerals are:
Calcium
Potassium
Sodium
Chloride
Magnesium
Phosphate
Bicarbonate
Electrolytes and hydration go hand in hand. Electrolytes help maintain your body’s internal fluid balance, keep your nerves firing properly, control muscle contractions, and even regulate your body's pH levels.
Your body loses electrolytes through water loss, like sweating, respiration and urine. While you get all of these electrolytes from food sources, too, sometimes it can be necessary to supplement with electrolytes to maintain optimal balance for health.
When should I use electrolytes?
Certain situations can deplete your electrolyte levels.
Athletes or anyone participating in intense exercise or endurance training who may be losing a lot of fluids through sweat should consider replenishing with an electrolyte beverage.
People who live in hot and humid climates, like Louisiana in the middle of summer (that’s me!), and as a result may be sweating more from being outside.
Individuals with specific health conditions might need an extra boost. (Talk with your healthcare provider).
And anyone who is sick or experiencing bouts of vomiting our diarrhea may benefit from electrolytes.
On a regular basis, it’s not always necessary to supplement with electrolytes. If you’re eating a well-balanced diet, your body will likely keep these in check for you. However, for some, it can be a tasty way to liven up your bottle and make it easier to drink more water.
These are some of my favorite electrolyte brands:
Remember, hydration isn't just about quenching your thirst; it's about fueling your body and supporting essential functions to maintain your overall health. Water works to energize you, sharpen your mind, and keep your muscles and joints limber.
So, drink up, stay hydrated, and let your body do its happy dance. And if you have any hydration hacks of your own, spill the water and send me a message to let me know!
