As temperatures heat up it is even more important to stay hydrated. Water is foundational to our overall well-being. Drinking enough water each day is important for many reasons: Water regulates body temperature, lubricates bones and joints, delivers nutrients to cells, flushes out toxins, cushions and protects organs, as well as other functions. Being well-hydrated also improves energy, sleep and mood.
Often times the question asked is, "How much water should I drink?" There is no exact science but drinking half your weight in ounces is a good baseline. This number increases if you are sweating a lot or drink any caffeinated beverages which act as diuretics (increasing urine production). For every ounce of diuretics you drink, you need to drink an additional 1.5 ounces of pure water on top of your regular water intake. For example, if you weigh 120 lbs you should drink 60 ounces of water each day. If you start your day with a 12 oz cup of coffee you need to add 18 additional oz (12x1.5=18) to your 60 oz base to make up for the coffee. This makes your daily water intake 78 ounces.
Eating hydrating foods is also a great way to boost whole body hydration. Plus, many are full of nutrients that are necessary to shuttle water into your cells. Take a look at some
of my favorite hydrating foods that are in season in the summer time during the hotter months (nature at it again):
Watermelon - This tasty treat is 92% water and provides vitamin C & vitamin A
Strawberries - These summer berries are 90% water plus are full of fiber, minerals and antioxidants.
Cantaloupe - This juicy melon is 90% water and is packed with fiber & vitamin A.
Peaches - This sweet stone fruit is 89% water plus gives you necessary B vitamins as well as potassium.
It is also important to have water that will truly hydrate you. The type of water you drink makes a big difference in your hydration. If you drink purified water that is stripped of minerals it can actually dehydrate you because it will pull minerals from your body to stabilize. If you buy water, I recommend to opt for spring water instead of purified water since spring water has its natural mineral content intact. If you're looking for a high quality water filter for your house, I highly recommend AquaLiv. It removes many more contaminates than your average pitcher filter while keeping those natural minerals in for taste and nutrients. The bonus is that after the initial installment, you only have to change the filters once a year!
I know it can be a challenge to drink enough water in the beginning. As you increase your water intake, your body will naturally ask you for more so it does get easier. So how can you make sure you're getting enough water in the meantime? Try a marked water bottle like a 64 oz bottle that holds all your needed water for the day! You can also use an app like Water Llama, my portal app if you're a client, or good old pen and paper to tally your water intake.
Lastly, if you get bored of drinking plain water, try a diffuser water bottle or pitcher and add fresh fruit (citrus, berries), fresh herbs (parsley, basil, mint) or ginger to create fun combinations for naturally flavored water that'll keep you wanting to finish your bottle!
If you're looking for extra help on hydration or another health topic, schedule a free 15-minute health consultation. Let's see how we can work together to achieve your goals!