Water: Why you need to drink it + 8 practical, easy tips to drink more water
Water is essential for our survival.
Have you ever noticed how awful you feel when you become dehydrated? Your mouth gets really dry, you can’t think straight, you feel lethargic, etc. You might feel like you’re wandering in a desert, searching for an oasis because quenching your thirst is all you can think about.
Ok. Mayyyyybe that’s just me. What you need to know is this – dehydration symptoms is your body’s way of saying, “Hey, I’m parched! Get me water stat!” Water makes up 55- 60% of our total body mass so it’s no wonder we feel the effects of dehydration quickly. We need water to function – period.
Early Signs of Dehydration
Fatigue
Anxiety
Irritability
Depression
Cravings
Cramps
Headaches
Mature Signs of Dehydration
Heartburn
Joint Pain
Back Pain
Migraines
Fibromyalgia
Constipation
Colitis
Water is the most common nutritional deficiency in the American population. The MOST common nutritional deficiency. According to the Nutritional Therapy Association (2019), the body can go approximately eight weeks without food, but only days without water. The good news? It’s an easy fix. No need to go chasing waterfalls. Your body just needs some TLC (I am FULL of puns and jokes).
The suggested amount of water to drink is half of one’s body weight, plus 1.5x the amount of any caffeinated/ dehydrating beverage consumed. For example, a person who weighs 150 lbs should aim to drink 75 ounces of water a day. If he or she consumes a diuretic, such as a cup of coffee, then he/ she should drink 12 ounces more of water (8oz. x 1.5) on top of his/ her daily water intake.
Make sense? Math isn’t my strong suit but hopefully, you catch my drift!
Water roles:
Improves oxygen delivery to cells
Regulates body temperature
Cushions bones and joints
Increases cell to cell communication
Transport nutrients
Moistens oxygen or easier breathing
And the list of water roles could go on. There is no doubt about it – water is essential to our survival. It supports our body in so many ways, including empowering the body’s natural healing process.
Electrolytes are minerals that can conduct electricity once dissolved in water (NTA, 2019). Electrolytes are key to supporting your body’s proper absorption of water. Something to note is that there is such a thing as over-hydrating and this can occur if electrolytes aren’t consumed.
Electrolyte roles:
Controls the osmosis – transfer of water from a higher concentration to a lower concentration- of water between fluid compartments in the body (ex. cell to cell)
Helps maintain the pH balance of the body
Carries an electrical current
Serves as cofactors needed for enzymes to function
The easiest way to get electrolytes into your drinking water is to add natural electrolytes. Some of my favorites are GOODONYA electrolytes, Trace Minerals, and LMNT. Consuming mineral rich beverages such as bone broth, coconut water, adrenal cocktails, and lemon water contribute to your water intake.
Adding sea salt to your food, more so than your water, is one of the best ways to support your mineral intake and help maintain mineral balance. Gatorade and drinks similar to it are full of sugar (even when they say they aren’t) and artificial ingredients. Sea salt, on the other hand, provides natural electrolytes due to its mineral content. Choose sea salt over iodized salt. Iodized salt is highly processed to remove minerals and may contain additives. I like to alternate between sea salt and Himalayan pink sea salt. I also travel with sea salt because I get salty when I’m dehydrated...badoom tishhhh.
Let’s talk about performance for a moment. Water drastically affects athletic and cognitive performances. For example, athletes that lose as little as 2% of their body mass through sweat can experience the symptoms of dehydration if their fluids are not replenished properly (Popkin, D’Anci, & Rosenberg, 2011). Proper hydration is crucial because it increases physical performance and prevents the shrinkage of cells and strain on the body by maintaining homeostasis.
Cognitive performance decreases when dehydration increases, which can lead to a foggy brain, slower reflexes, fatigue, etc. Furthermore, dehydration is discovered to be a physiological stressor on the body, which can interrupt cognitive performance in a negative manner (Popkin, D’Anci, & Rosenberg, 2011). So, whether you’re gearing up for a run or an exam, you need to hydrate for optimal performance.
You might be wondering how you can increase your water intake. If you aren’t used to drinking around half your body weight, plus more if you’re consuming diuretics, upping your water intake can be a challenge. Not to worry! I’ve curated ways to increase your water intake so you’ll soon be drinking like a fish.
Water tips:
Carry a stainless steel water bottle with you wherever you go – avoid plastic water bottles and containers.
Keep your water bottle visible to remind you to drink up.
Set a reminder mid-morning and later afternoon to check how much water you've had.
ex. use sticky notes or a timer on your phone
Place a glass next to your coffee or tea mug in the morning – drink a glass of water before coffee or tea to rehydrate
Consume mineral-rich drinks like bone broth, adrenal cocktails, lemon water, and coconut water.
Add natural electrolytes in needed times such as after working out, when you travel, or when you are sick.
Eat veggies with high water content.
ex. cucumber, lettuce, celery, radishes, tomatoes, bell peppers, cauliflower, watermelon, spinach, strawberries, broccoli, grapefruit, apricots, cherries, grapes, and zucchini
Add fresh fruits or herbs to water for added flavor.
Try using a straw.
ex. cucumber, lemon, lime, grapefruit, ginger, mint, basil
Add “drink water” to your schedule.
Going to the restroom? Drink water after.
Standing up to stretch or go for a walk? Drink water before and after.
Lunch break? Drink water.
Prepping dinner? Drink water while you cook.
Just like a plant needs water to grow and flourish and breathe life, so do our bodies. Create a habit of drinking more water. Just adding one glass of water a day can make a difference! Try 1-2 of my tips or give them all a go. Friends, trust me. Once you get into the habit of drinking, the more energy you’ll have, the better you’ll be able to think, and the better you’ll feel. You can do it!
And now I’ll leave you with this…
Why does water never laugh at jokes?
It isn’t a fan of dry humor.
Sources:
Killer, S. C., Blannin, A. K., Jeukendrup, A. E. (2014). No evidence of dehydration with moderate daily coffee intake: A counterbalanced cross-over study in a free living population. https://doi.org/10.1371/journal.pone.0084154. Retrieved from https://journals.plos.org/plosone/articleid=10.1371/journal.pone.0084154#references.
Nutritional Therapy Association. (2019). Hydration. Nutritional Therapy Association. Student Guide, 4.
Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2011). Water, hydration, and health.
Nutrition Reviews, 68(8), 439- 458. https://doi.org/10.1111/j.1753 4887.2010.00304.x. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/.
Riebl, S. K., Davy, B. M. (2013). The Hydration Equation: Update on water balance and cognitive performance. ACMs Health Fit J., 17(6), 21- 28. https://doi.org/10.1249/FIT.0b013e3182a9570f. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4207053/.