Staying Hydrated
Did you know 75% of Americans are chronically dehydrated?
Our body can survive a few weeks without food, but only a few days without water. It plays a vital role in every bodily function.
The body is comprised of 50-65% water; it makes up nearly 85% of your brain, 80% of your blood and 70% of your lean muscle. It plays a vital role in every bodily function.
Our cells are surrounded by water, and if we don’t change that water, it’s just like taking a bath in the same bathwater all week.
Importance of Water
- Fluid balance/nutrient delivery- helps carry nutrients and oxygen to cells
- Detoxification & digestion- flushes out toxins, removes waste and prevents constipation
- Boosts immune health
- Keeps skin looking young and healthy
- Metabolism- converts food to energy and helps control calorie intake
- Decreases fatigue, improves concentration and mood
- Protects vital organs and tissues
- Cushions joints- cuts down on aches and pains
- Regulates body temperature
- Increases performance during exercise
How much should you be drinking each day?
Ease into increasing your daily water intake. Don't feel like you have to jump into it all at once, but have a plan for slowly increasing.
- Start by drinking 8 x 8 ounces glasses a day (64 ounces)
- Increase it to ½ your body weight in ounces (ex: if you weigh 150 pounds you want to drink 75 ounces of water each day)
- Eventually try to consume a gallon of water a day- 128 ounces
Tips For Increasing Water Intake
- Make it readily available- set yourself up for success and have water with you at all times; at work, in the car, on the nightstand, on the kitchen counter, in your purse/bag, everywhere you go!
- Temperature- Some like to drink ice cold water others like it room temp. Determine the way you prefer to drink yours. If you are someone that prefers hot or cold water get a tumbler or container that can maintain the temperature for you.
- Container- Get a water bottle that will help increase your consumption (Insulated Tumblers, Acrylic Tumblers with Straws, Water Infuser, HidrateMe Smart Water Bottle)
- Add Flavor- if you don’t love the idea of plain water you can get creative and add herbs, fruits and vegetables to your water. Here are some ideas; cucumber/mint, strawberry/basil, lemon/cayenne pepper, cucumber/jalapeno, apple/cinnamon, ginger/mango, cherry/lime.
- Tracking- Find a tracking system that determines how much water you are consuming each day. You can fill a gallon jug and mark ounces on the outside to visually see how much you are drinking or you can purchase water bottles that have markings on them. There are also apps for your phone that you can use (Daily Water, iDrated, Waterlogged, Water Drink Reminder, Aqualert: Water Tracker Intake Reminder, Hydro Coach- Drink Water)
- Eat Water-Rich Foods- consume fruits and vegetables with a high water content; tomatoes, cucumbers, lettuce, watermelon, radishes, celery, grapefruit, zucchini, green peppers, broccoli, oranges, cantaloupe, cauliflower, strawberries and spinach.