Most people I talk to aren't drinking enough water.
They fill up their cup with flavored drinks, juice and soda...or they just don't fill it up at all. Either way we have a problem.
Not staying hydrated CAN have a significant impact on your health.
I aim for half my body weight in ounces per day.
_____ (your body weight in pounds) divided by 2 = ________ (ounces per day)
What are some signs your not getting enough? Could be any of the following...
- Dry skin
- Dry eyes
- Bad breath
- Muscle cramps
- Sugar cravings
- You're thirsty all the time
- You have dark colored urine
Not drinking adequate water could also impact...
- Joint pain. Your cartilage is made up of a lot, but one major component is water!
- Digestive issues. Staying hydrated supports appropriate mucus secretions throughout your GI system.
- Constipation. Popping laxatives or straining on a regular basis is NOT normal. If you're not drinking enough water you need to make this change ASAP!
- Ability to gain muscle mass. You muscles need water. Give it to them to help with performance and decrease overall inflammation and pain.
- Being slightly dehydrated affects your ability to put effort into your workout. This research shows that "a two percent dehydration level in your body causes a TEN percent decrease in athletic performance." The more dehydrated that you become, the worse your performance gets. When it's measured by "perceived exertion," you may be working at a "4," but feel like you are working at an "8." Can we talk about not reaching your goals?!
- Fatigue and energy issues. Tired mid morning? All day? Lack of properly hydrated blood can lead to decreased oxygen being delivered throughout your body. Hello fatigue.
- Cognitive performance. Who doesn't want to think more clearly? Even mild levels of dehydration have shown to impact cognitive function, especially in the young and elderly.
Drink more water!
Here are my tips for reaching your daily H2O goals:
- Get a water bottle you like! I prefer glass if that fits your lifestyle (less leaching from plastic), but I know that's not always realistic. I use a large mason jar when Im at work, but also have a silicon covered glass bottle that I carry with me on the go!
- Know how many ounces your getting in! I like my large mason jar because I know exactly how many times I have to fill it up to reach my goal.
- Flavor it with NOT-SWEET, natural items!
- Fresh mint or basil
- Lemon, lime and orange
- Apple Cider Vinegar (a little will do the job)
- Sip on it all day! Don't use meal time to catch up on fluid intake, too much fluid with meals can impair digestion.
- Use your phone! You're on it all the time anyways...use an app to track your water or to remind you to drink it!
- Drink a large glass first thing in the morning!
- Have a reward for yourself if you reach your water goal for a specific amount of consistent days
- Use a straw! Apparently this helps people drink more...
Cheers to water!