How to Hydrate Everyday!

It truly is. 

Hydration is key to every element of our health and our microbiome is greatly impacted by whether we are hydrated or chronically dehydrated. 

It is estimated that over 75% of American adults suffer from chronic dehydration! Common symptoms of dehydration are: 

• Dry mouth
• Fatigue
• Depression
• Lower back aches
• Anxiety
• Dizziness
• Dry Skin 
• Muscle cramps
• Headaches
• MANY MORE!!! 

Our bodies are 55% - 60% water! Water is the medium in which all other nutrients are found and is the most abundant and important element (besides Oxygen) on earth and in the human body. It is also involved in almost EVERY bodily function:  

• Digestion 
• Circulation 
• Absorption 
• Detoxification 

It is also the primary component of all our bodily fluids:  

• Lymph 
• Blood 
• Urine 
• Digestive Juices 
• Tears 
• Sweat 

Drinking enough clean water is essential to life and our overall wellness. 

How much water should I drink? 

I encourage you to drink enough water every day!!! Rule of thumb is drink 1/2 your weight in ounces! 

For example, if you weigh 120 pounds divide that by 2 and you get 60, thus you aim for consuming 60 ounces of water every day! 

Your Weight / 2 - # Ounces to Drink Daily (minimum!) 

The quality of water is key too! Clean filtered water free of chlorine and other toxins is paramount as these chemicals decimate healthy bacteria in the gut. 

What if I drink diuretics like coffee, alcohol, or soda? 

Coffee, soda and alcohol are extremely dehydrating. I highly suggest first you find out the amount of diuretics you consume. Take note for one "normal" day of your consumption. Then to understand how much additional water you need to drink when you consume diuretics, here is a simple equation to help you figure out the additional amount of water you need:

Let's say you drink 1 cup of coffee (8 ounces) we multiple that by 1.5 and that’s the ADDITIONAL water you need to drink to not create a deficit. 

Example:

2 cups of coffee = 16 ounces, 
Multiple that by 1.5 = 24 ounces. 
Add that to the daily amount of 60 ounces you already need and  you get 84 ounces of water! 

What if I exercise? How much water should I consume to keep hydrated? 

Movement is key in health! Of course, the type of exercise is important when figuring out how much water you need to replenish with. Due to so many factors, such as what you eat, where you live (climate/altitude), etc,, it's imporant to know your body and it's need on water consumption. Here is an excellent article discussing exercise and hydration.

Top Tips to Keep Hydrated

1. First take a couple days and document how much water you are consuming. It's important to know how much you are already consuming. Jot down how much water you normally consume for 2-3 days. Then you know where your baseline is and how much more to drink everyday. 
   
   
2. Wake up to water! Start your morning with water!! The last thing you should be reaching for is that cup of coffee.... we already wake up dehydrated! Drinking coffee puts us even more in a water deficit! Start your morning with 8, 16, or 32 ounces of water! Start small and increase your intake over time! Trust me your body will thank you! Check out my morning tonic recipe I drink everyday! 
   
   
3. Buy a reusable water bottle! I love my 40 oz Kleen Kanteen. It helps me keep track of how much water I consume. Oh and opt for a stainless steel top. There are also lots of options for glass water bottles too! Find one and figure out how many of them you need to drink per day to maintain hydration! Then do it! 
   
   
4. Eat more water-rich foods! Consume more water-rich fruits and veggies, please! Check out this article discussing the top water-rich foods! 
   
   
5. Flavor your water! Many people just don’t like the taste of water! Try different fruits, roots, and herbs to infuse your water. Not only will this add more nutrients but improve the taste as well. Simply place the “flavors” in a glass container, fill with water, and muddle to release juices! So simple! You can store in the fridge overnight too! 

Here are some ideas to flavor your water and make it taste yummy so you consume MORE of it daily! 

• Lemon, Lime and Orange
• Raspberry and Lime
• Pineapple and Mint
• Lemon and Cucumber
• Blackberry and Sage
• Watermelon and Rosemary
• Strawberry and Basil
• Cherry and Lime
• Blackberry and Ginger
• Honeydew and Lime
• Pineapple, Raspberry and Mint
• Peach, Lemon and Thyme

Keeping hydrated is part of EVERY ONE of my clean eating programs. We work on hydrating the body to help it do what it needs to do! 3.7 BILLION chemical processes are happening EVERY SECOND in your body! Water is key to helping all of these processes happen. So giving your body adequate water is VITAL!! 

Drinking ample clean water and eating nutrient-dense clean foods are two important things we must do to nourish our body with the fuel it needs to keep us alive, happy, and healthy! Don't wait any longer! 

If you need guidance or help in your journey, reach out to me! We can figure out if one of my programs will work for you or just discover together the next steps to take to move you towards your version of optimal health! 

Thanks for stopping by! 

In love and health, 

Becky Wells
Nutritional Therapy Practitioner
Clean Living Educator & Advocate 
www.thehippiemoms.com