Water is essential for all of the processes of our body to work correctly.
Drinking enough water can help us to:
- Lose Weight*
- Burn more calories
- Reduce our appetite
- Maximize our physical performance
- Boost energy levels and brain function!
How much water should we drink?
For the most part proper hydration is easy: drink when you are thirsty, and have beverages with meals. Simple!**
But if you struggle getting in enough water it can be helpful to set goals, and then adjust your water intake based on how you respond.
To start off:
1. Try to drink at least half of your bodyweight in ounces of water each day.
2. Drink more water if it is hot outside.
3. Drink more water if you are working out or doing other vigorous activity.
Drink water throughout the day:
Don’t wait until 7:00pm to realize you haven’t had any water! Set daily benchmarks to drink during the day. It can be helpful to get a large water bottle and mark off certain levels corresponding to the time of day: 12 ounces by 9:00am, 24 Ounces by noon, etc.
The cup we use can make a difference:
There are many ways to be successful getting enough water. A few tips to make it easy:
• Get a large cup, so it holds a lot of water.
• Get a cup you can see through, so you can see how much you have drank.
• Get a cup with a straw, so you don’t even have to open a lid to drink!
• Add a flavor to your water like zip fizz, or nuun tablet
An old rule of thumb:
The pee test can be a quick and useful way to know if you are well hydrated, or severely dehydrated depending on the color. In general, the clearer your pee the more hydrated you are!
Caution: More is not always better.
You can drink too much water, and die. (Apparantly Gatoraid did some pretty shady things to get people to purchase more Gatoraid, see here).
Replenish Your Electrolytes
Rather than focusing on drinking more water, drink smarter by replenishing your electrolytes (mainly salt).
You might be dehydrated because your body has lost essential electrolytes that help regulate the amount of water in our cells.
The main electrolyte we need to make sure we are staying hydrated is salt. Especially high quality, nutrient rich salt. Try a pinch or two of Himalayan sea salt in your water!
For even better hydration: Add a pinch or two of salt to orange juice. The carbs from the orange juice helps us to absorb the salt better!
What about coffee & tea?
Due to some bad science coffee in 1928 we used to think coffee was a diuretic (when we flush our more fluids than we retain). But with a recent study to develop the beverage hydration index we know that coffee and tea can help us to stay hydrated!
Are you hydrating enough to promote your health goals? Did you think coffee was a diuretic? Do you have any tips I missed for staying hydrated? If you have questions about hydration, send them my way!