Hiya Gorgeous,
We recently wrapped up our annual reader survey. I loved reading all your fabulous feedback. When I asked about what topics interest you most, one of the top three answers was “increasing energy.” My #1 answer for unlocking more energy may surprise you…
It’s water! There is a direct link between optimal hydration and energy levels. So let’s talk about how water adds energy to your day, and discuss some simple, fun ways to be sure you’re getting enough H2O.
Key Takeaways
- Adequate water intake boosts energy by improving nutrient and oxygen delivery, improving metabolism, supporting muscle and joint function, and aiding physical performance.
- Simple tests like the skin pinch and observing urine color can indicate hydration levels.
- You can calculate your daily water intake by dividing your body weight in pounds by two for ounces needed, or weight in kilograms by 30 for liters.
- Beyond energy, water promotes healthy skin, aids digestion, regulates body temperature, supports joint health, and helps flush toxins.
Why Better Hydration Makes You More Energetic
How Water Increases Energy
So how does water give you energy?
Water Helps Deliver Nutrients & Oxygen To The Body’s Cells
Water makes up a large part of your blood, and your blood is the delivery system of your body. Blood carries oxygen and nutrients to all your cells. When you’re dehydrated, your blood volume decreases, which makes your heart work harder to pump blood and deliver those life-giving packages to your cells. All that extra work can leave you feeling tired and fatigued. Staying hydrated helps your cardiovascular system work more efficiently, saving energy. And energy stored is energy gained. (Source)
WATER CAN MAINTAIN YOUR METABOLISM
Even mild dehydration can impact the rate at which your body burns calories for energy, your metabolic rate. A study found that drinking about 16 oz (or 500 ml) of water can boost your metabolic rate by 30% for almost a full hour! The link between drinking water and stimulating your metabolism is what provides more energy. (Source)
WATER SUPPORTS PROPER MUSCLE & JOINT FUNCTION
When you’re dehydrated, your body pulls water from muscles and they can’t contract as efficiently, which leads to fatigue. Sufficient hydration lubricates joints (making movement easier), helps prevent muscle cramps (helping ensure comfort), and enables muscles to work better so you feel strong. Win-win! Muscles and joints need water to function optimally. And when your muscles and joints are optimized, your energy levels are more stable throughout the day. (Source)
WATER HELPS OPTIMIZE ATHLETIC PERFORMANCE
If you’ve ever felt pressure to lose weight in a short time, you may have tried to shed water weight. But do you know that losing even 1-2% of body weight from fluids can impair your memory and brain performance and lead to fatigue?
This goes back to how water fuels our body’s delivery system, the blood. Dehydration reduces blood volume, makes your heart work harder, and causes your body temp to rise—making physical activity more difficult. You have to stay hydrated to maintain your energy during movement and activity.
You may think you need sports or energy drinks during exercise for an energy boost. But you don’t typically need these unless you are engaged in medium to high intensity activity for more than an hour. Otherwise, you can just drink water to stay hydrated during workouts. (Source)
Are you Dehydrated?
If you’re not drinking enough water, your body will quickly clue you in. Here are some symptoms to watch out for:
- You have headache symptoms
- You have a dry Mouth
- You’re having difficulty concentrating
- You feel tired or sluggish
- Your urine is dark
- You have muscle cramps
- You’re feeling dizzy
- You’re experiencing kidney stones
Even simply feeling thirsty means that you’re likely bordering on dehydration and not getting enough fluids! But how do you know? There are a couple of quick-and-easy tests you can try!
Easy Tests for Dehydration
There are two quick tests you can do to make sure you’re hydrated.
#1: SKIN TEST
Hold out your hand. Pinch the skin on the back of your hand. Release and watch…
- If it returns to normal, you’re probably well hydrated.
- But if it takes its time, like a slowly folding tent, drink some water!
Now, if you’re older, your skin may not bounce back as quickly as you’d like it to, and that is okay, too. So another way to check is just by looking at your pee.
#2: COLOR TEST
Oh, my goodness, the toilet has so much to teach us! Look at your pee. It should be a light shade of yellow color. (Not the shade of your favorite lager beer. You save that for the glass, not for the toilet.)
If it’s dark, start drinking water!
My Wellness Tracker includes a water intake counter to help you stay on track with your hydration needs. Just enter your information below and get it for free.
How Much Water Do You Need?
If you’re not sure how much water you need, use this calculator for an easy, approximate way to determine your target fluid intake. Just enter your weight and either pounds or kilograms.
H2O Calculator
Recommended Daily Water Intake:
ounces
liters
Again, this is a rough estimate and it just gives us a goal to reach towards.
How to Drink More Water: My Top Tips
- Keep Water Visible
If your water is out of sight, it is probably going to be out of mind. I like to grab a big pitcher in the morning, fill it with the amount of water that I need to drink for the day, and I put it on my desk. And as I go about the day, it remains top-of-mind—and I drink more.
If you prefer cold water, you can always keep your pitcher in the fridge and set a reminder on your phone to refill your glass of water (or bottle).
Here’s the BPA-free travel water bottle I mentioned in the video above. - Customize Your Water Bottle
There’s so many wonderful water bottles out there now! Find a water bottle you like, let it speak to you. You want to be attracted to it because you want it to call you to it throughout the day.
If all you have is a mason jar or a BPA free plastic bottle, that’s okay! Decorate it! Make it fun! Put affirmations on it. Make it easy for yourself.
You can also glam up a large mason jar and keep in your sight line throughout the day. - Add Flavor For Taste
Some people think plain water is boring. I think it’s absolutely delicious. But if you are one of those people who won’t drink the water because you think it’s boring, then feel free to add some pizzazz. Why not add some fresh fruit to it?
You can make it as simple or as fancy as you’d like. Grab some cucumber and rosemary and pretend you’re at a spa—ooh la la. You can even throw in a sweetened beverage here and there to entice your taste buds.
Check out this fruit-infuser water bottle with a lifetime warranty.
More Health Benefits of Drinking Water
What else makes water so wonderful? The human body is made up of 60% water, which means water impacts just about every function your system performs! Let’s take a look at how water impacts your overall health.
WATER PROMOTES HEALTHY SKIN
Your skin is your first natural barrier to disease. Water helps to keep your skin hydrated, plump, and radiant by improving its elasticity and reducing dryness and flakiness. It also aids in flushing out toxins from the skin, promoting a clearer complexion and reducing the risk of acne. (Source)
WATER SUPPORTS DIGESTIVE HEALTH
Water helps your digestive system break down food, dissolve nutrients, and move waste through your gut. Staying hydrated can prevent constipation and promote regular bowel movements, aiding in gut health and your body’s absorption of nutrients. (Source)
WATER REGULATES BODY TEMPERATURE
Sweat is how our beautiful bodies regulate temperature. And if you're severely dehydrated, you can’t sweat. Adequate hydration is necessary to replenish fluid loss from sweating and helps you maintain proper body temp regulation. Simply drinking more water helps reduce the risk of heat-related illnesses such as heat exhaustion and heatstroke. (Source)
WATER SUPPORTS JOINT HEALTH
Water acts as a lubricant for joints, helping to reduce friction and cushioning them during movement. Proper hydration ensures the fluid surrounding your joints remains viscous and supportive, reducing the risk of pain, stiffness, and inflammation. Staying hydrated is especially important if you have arthritis to help maintain mobility and joint function. (Source)
WATER FLUSHES TOXINS AND WASTE PRODUCTS
Water flushes out toxins and waste products through urine and sweat. Hydration supports kidney function, which filters waste from the blood and expels it in urine. Drinking enough water ensures efficient detoxification and reduces the risk of kidney stones, urinary tract infections, and other urinary-related issues. (Source)
If you’re feeling thirsty, go grab a glass of water, and let’s raise a toast to a more hydrated and energetic you!
Now it’s your turn. What are you going to do today to increase your water intake? Let’s encourage each other in the comments.
To a happy, hydrated you,
Thank you for this reminder about water. I’ve been really tired, stiff and achy, thinking something bad is going on. It’s likely I’m not getting enough water. Some things I read say any fluids count. Do you agree? Would coffee, green tea count?
I’m glad the reminder resonated with you! Adequate hydration is indeed crucial for overall well-being. While fluids like coffee and green tea can contribute to your daily fluid intake, it’s essential to ensure you’re also consuming plain water regularly. Coffee and green tea, although hydrating to some extent, can have diuretic effects, meaning they may lead to increased urine production and potential dehydration if not balanced with sufficient water intake. Therefore, incorporating a variety of fluids, including water, herbal teas, and infused water, can help maintain hydration levels effectively. Remember to listen to your body’s signals and adjust your fluid intake accordingly to feel your best!
Trick for me to stay hydrated
I have a whiteboard in my kitchen, I wrote ‘drink water’ at the bottom and decorated it, now when I walk through the kitchen I see it I get water before I grab a snack! Win win
That’s a fantastic idea! Great job.