10 Hydration Tips
Are you drinking enough water?
Are you confused about how much water you are supposed to drink every day?
Do you know why staying hydrated is important?
I know some of you out there are phenomenal at staying hydrated so please keep up the good work, but this scenario is not the norm for most of the US population and many of my patients struggle every day drinking enough fluid. If you are dehydrated, you might be experiencing one or more the following symptoms:
· Headaches
· Dizziness
· Mood swings
· Dry skin
· Muscle cramps
· Fatigue
· Body aches
· Halitosis, aka bad breath
Are you struggling with any of these health issues? So you might be wondering: why is it important to stay hydrated?
There are at least 5 reasons why it is important for you to focus on hydration.
· ELIMINATES TOXINS: your body detoxifies via sweat, urine, bowels, and breath. You need to continually replenish these lost fluids to promote their cleansing impact.
· PROMOTES MOTILITY: a common cause of constipation is dehydration so if you are not having at least 1-3 formed solid bowel movements per day that are easy to pass, please ensure you are properly hydrated by incorporated the tips listed below.
· IMPROVES MOOD: dehydration can cause anxiety, confusion, and fatigue. People who drink enough water often experience better sleep and more positive feelings throughout the day. If you are in a bad mood, try drinking some water.
· ENHANCES METABOLISM: drinking water along with adequate physical activity and a nutritious diet can aid in weight loss.
· LUBRICATION: adequate body water helps lubricate, protect, and cushion your joints, spinal cord, and connective tissue. Staying hydrated will allow you to exercise with less discomfort and reduce your risk of injury; it may also speed up recovery time. It can also help ease arthritis symptoms.
Are you feeling inspired to start drinking more water yet?
Don’t know where to start?
Here are my 10 Hydration Tips:
1. Start your morning with 1-2 cups of water before you consume anything else (like coffee….)
2. For every ½ hour of exercise, drink 1 additional cup water
3. Drink half your body weight in ounces everyday
4. For every caffeinated and alcoholic beverage consumes, you typically need an additional cup of water due to their diuretic impact.
5. Replace salty snacks with vegetables and fruits. The produce with the highest water content includes: cucumber, tomato, watercress, apples, celery, lettuce, watermelon, peaches, zucchini.
6. Replace juice and soda with water. Juice and soda are both essentially sugar water which contribute to weight gain and increased risk for diabetes.
7. Splurge on a reusable water bottle that brings you joy and encourages you to drink more water. My latest favorite is Zulu Ace 24-ounce stainless steel water bottle available at Target; it has a flip top for easy drinking, removable spout and bottom to facilitate washing, and is 100% leak-free! I also love Life Factory glass water bottles, but they are not as convenient due to risk of breaking; they have 3 different lid types for versatility. I am also very fond of my HydroFlask for herbal tea and organic decaf coffee.
8. Try fruit infused water, mineral water, herbal tea, and/or flavored carbonated water if you dislike plain water. My favorite sparkling water flavors are La Croix Key Lime, LimonCello, and Pamplemousse. My favorite herbal tea is Yogi Chai Rooibos and Traditional Medicinals Organic Ginger.
9. Keep track of what you are drinking. Try Daily Water Drink Reminder app (free download) which allows you to track how much you drink and will keep a record or use your fitness tracker if this feature is an option on your device.
10. Set alarms on your phone every 1-2 hours to remind you to drink.
I challenge you to start carrying your water with you, just like you carry your purse, money clip, or wallet. Start keeping track of how much you drink and see how it benefits your overall quality of life.
In health & harmony,
Rachel Oppitz, ND
P.S. If you are a book lover, I highly recommend reading Your Body’s Many Cries For Water by Dr. Fereydoon Batmanghelidj, MD.
