Tuesday Tips- Hydration

Tuesday Tips- Hydration

Did you know that 75% of Americans are chronically dehydrated? Are you? Based on the statistics you most likely are and it is probably dragging you down, both physically and mentally. The good news is, the fix is easy. Drink more water. So instead of searching for a new diet, workout program, supplement, or whatever else it is that people spend money on unnecessarily when trying to change, start by drinking enough water and you will be amazed at the positive changes you experience. Before I give you some tips to stay hydrated it is important to understand that the dehydration symptoms that you are feeling now aren’t about what you haven’t consumed today but from the day or days before. The brain body connection depends on proper hydration to send signals efficiently so if you regularly feel like you have “brain fog”, are lacking coordination, or are just not yourself, start by looking at whether or not you are hydrated. Your different types of cells will all rehydrate at different rates. So you will be impacted based on what you didn’t consume a few hours to days to months before. Which makes it even more important to stay consistent with your water intake.

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Here are a few tips to ensure you are drinking enough water and staying hydrated: Drink more water - This doesn’t mean guzzling water after you are thirsty because thirst is a sign that dehydration has already begun. So instead, start drinking water consistently through the day. Start your day with a glass of water - Start your day with 12-20 ounces of water as soon as you wake up. Not only will this replenish what you lost through the night but it will also create a habit which will make it easier to consume enough throughout the day. Only plain water counts - No your coffee, juice, and energy drinks do not count towards your overall water intake. Yes, they have some water in them but the sugar and caffeine will both pull water out. So if you are drinking caffeine and sugary drinks be sure you are matching roughly ounce for ounce with water. (Coconut with no added sugar is ok once in awhile)

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Track your intake - You need roughly 50-75% of your body weight in ounces each day for a sedentary lifestyle. A bit more to match your physical efforts. The easiest way to track this is to get a big jug, fill it with the ounces you need and keep it with you all day being sure that in 24 hours it is empty. You can come up with whatever system you want. Just make sure you are consistent in how you are tracking it. Keep track of how you feel and make notes on days you didn’t drink enough and compare to the days you did.

What if I don’t like water? - Drink it anyway. It is a small sacrifice and after a few days of feeling way better you will develop a taste for it. If needed to get started, squeeze a little fresh lemon in there.

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