In this post:

The Importance of Hydration | Daily Water Intake Calculation | 10 Tips to Stay Hydrated | Signs of Dehydration | Special Considerations

Hiya Gorgeous!

This post is part of my 5 Pillars of Wellness blog series, where I cover how to optimize what you’re eating, drinking and thinking, and how you’re resting and renewing.

Today we’re diving into one of the most essential, yet often overlooked and underestimated pillars: What you’re drinking. When it comes to the Pillars of Wellness, that pretty much boils down to one thing (something that actually DOES boil)…

Water!

I’m passionate about adequate hydration and it’s key to overall good health. H2O is an unsung hero. So let’s give it the attention it deserves, shall we?

Why Drinking Water & Staying Hydrated is Important

Water is considered an essential nutrient for a reason. It makes up 60 percent of our bodies and is crucial for the function of vital organs. Water aids your body’s digestion, helps remove waste in detoxification processes, keeps your skin healthy, regulates body temperature, helps maintain energy and boosts physical performance.

It also protects your joints, tissues and spinal cord by lubricating and cushioning them. According to one study, water can even give you a mental boost! And water is necessary to make sure your body’s cells function properly. Without proper hydration, your cells actually shrink.

Bottom line: Your overall health depends on hydration! Getting enough water isn’t just a healthy habit—it’s a matter of survival. How many of your daily “essentials” can you say that about?

Calculate Your Daily Water Intake

The old “eight glasses” drink per day rule is outdated and doesn’t take into account each person’s differences. Use my handy water intake calculator to help you figure out your daily fluid intake.

If you want to understand the numbers, here's the formula the calculator uses:

Your body weight in pounds divided by 2 = the number of ounces of water per day. Or, if you use the metric system: Your weight in kilograms divided by 30 = the liters of water per day.

Keep in mind how much fluid you need to stay hydrated will also vary depending on your activity level and numerous other factors.

How to Stay Hydrated: 10 Tips to Help You Get More Fluids

Wondering how to increase your water intake? I have no doubt you’re up to the task, but here are some tips for staying hydrated:

#1: Drink a Glass of Water First Thing in the Morning

Set your wake-up alarm to remind you to drink a glass of water first thing in the morning. It’s a great way to kickstart your metabolism and get you well on the way to a hydrated day! It may even give you more of an energy boost than your normal cup of coffee.

#2: Drink Water Before Each Meal

According to research conducted by Harvard, drinking water before your meals will not only promote optimal hydration but also help aid digestion and keep you fuller longer (which can help you lose weight, if that's a goal).

#3: Carry a Large Water Bottle with You Everywhere

Or, you could use a pitcher big enough to hold your entire recommended daily intake! Fill it up at the beginning of the day and pour a fresh glass whenever you find yourself on empty. You’re done when you hit the bottom of the pitcher! Pro tip: I keep my pitcher at my desk so I don’t forget to drink throughout the day.

If you’re out and about, a reusable water bottle is a great investment. Get yourself a reusable stainless steel, glass, or silicone water bottle. You’re more likely to drink water if it’s constantly with you.

#4: Set Reminders to Drink More Water

Incorporating reminders into your routine will help you to take a few sips on the regular! You can set an alarm, use calendar notifications, an app (like WaterMinder), or even old-school sticky notes.

#5: Set a Goal or Join a Challenge

Set a reasonable goal to make sure you're getting enough fluids throughout the day. Why not join a fun challenge and take advantage of your group's motivation to meet your goals?

#6: Limit Caffeine or Alcohol Intake

This one is controversial! Some believe that drinking caffeinated drinks like coffee and soda dehydrates you because they make you pee more. However, the diuretic effects are too mild for someone with an average caffeine intake. Alcohol is linked to dehydration, so enjoy in moderation.

#7: Try Other Hydrating Beverages

Who says water has to be boring? Let's make your hydrating drink something fun!

One of my favorite ways to get excited about plain water is to add flavor. Infuse your water with fruits, veggies, and herbs. Try herbal teas. Experiment with different flavor combos and don’t forget to enjoy how pretty it looks! Here’s a delightfully quenching recipe for Orange, Grapefruit, and Rosemary Infused Water.

And everything is more fun with bubbles! Just avoid regular soda and other sugary drinks, artificial sweeteners, and other additives as much as you can. If you want to reduce waste, try making your own sparkling water. You can use a machine like this one from Kitchenaid or this one from SodaStream.

#8: Eat Water-Rich Fruits and Vegetables

Homemade juices and smoothies can also be deeply hydrating—without the added sugar we're trying to limit—because fresh fruits and veggies are made of water, too! Blend or juice ‘em up into a tasty, hydrating treat.

I created my Hello Hydration juice from two fruits with high water content: watermelon (about 92% water), and cucumber (about 96% water). Adding more fruits and veggies into your diet will help propel you toward your hydration goals.

What other beverages can you think of that are healthy options that also satisfy your taste buds?

#9: Stay Inside with Hot or Humid Weather

I'm all for getting your daily dose of sunshine (yay vitamin D!) but if you find yourself prone to heat sickness, try to avoid very hot weather. Heat and humidity can cause you to lose water quickly, so if you are going to take in some rays, have a hydration plan! Drink water frequently to avoid heat exhaustion.

#10: Dress Appropriately

If you are going to be outside in hot weather, what you wear can help prevent dehydration. Wear a hat to protect your skin, try out my favorite natural sunscreen, and wear lighter colors because darker ones actually absorb heat.

Bonus Tip: Filter Your Water

Filter your water to make sure it’s free of icky pollutants. Check out this article to learn more about the importance of water filtration and the best types of filters.

Be Aware of the Signs of Dehydration

Dehydration is serious business. Even being slightly dehydrated can affect how you feel. Here are some tell-tale signs of dehydration in otherwise healthy adults:

• Digestive troubles such as constipation
• Lack of energy
• Peeing less frequently or decreased urine output when you go
• Dark yellow urine (it should be light yellow)
• Headaches
• Low blood pressure
• Dizziness
• Muscle cramps
• Kidney stones
• Dry mouth, skin and/or eyes
• Mental fog, anxiety and other mood changes (source)
• If you feel thirsty you're probably already dehydrated

These symptoms could also indicate other health issues. If you have any signs of dehydration, especially the more serious symptoms, please consult with your doctor or call 911. Healthy people can still succumb to dehydration and heat stroke. Severe cases can lead to heart failure and death.

I'm not here to scare you, I promise. However, I am here to empower you with info. This post is not a replacement for working with a knowledgeable healthcare practitioner.

THINK YOU MIGHT BE DEHYDRATED? TRY THE SKIN PINCH TEST

This is one of my favorites!

It’s a simple way to measure your hydration level by testing your skin elasticity. Lightly pinch the skin on one of your knuckles for a few seconds and then let it go. If your skin forms a tent and doesn’t return to normal immediately, it could be a sign of mild dehydration.

Keep in mind that this test may be less accurate in older adults. Why? Skin loses elasticity as we age, so if you’re over 65, it won’t be as accurate.

Special Considerations

Keep in mind that you may have increased hydration needs under certain circumstances:

• You like intense exercise: High-intensity exercise that has you sweating a lot causes your body to lose fluids much faster. Sports drinks that contain electrolytes help your body absorb water and may be a method that can help you avoid dehydration when engaged in heavy physical activity (but are not recommended for those with less active lifestyles).
• You're a breast-feeding mom: Breastfeeding moms need to drink enough fluid to stay hydrated and produce milk.
• You're an older adult: The elderly are at a higher risk of dehydration.
• You're a cancer patient: Cancer patients, especially those in treatment, may need extra water because of cancer therapy side effects like diarrhea and vomiting.

It’s also possible for people with certain health conditions (such as thyroid disease or kidney, liver, or heart problems), and those taking certain medications, to get too much water. Please work with your healthcare provider if you have any medical conditions or are uncertain about how much water you need to drink.

Call-to-Action: Addressing the Global Water Crisis

One last thing before you go...

Billions of people all over the world do not have access to clean, safe drinking water. I believe hydration is a human right. No one should have to worry about getting poisoned by their water or not being able to find enough.

If you’re interested in learning more about this global crisis and/or getting involved, I encourage you to check out charity: water, the Bill & Melinda Gates Foundation, or another organization that aligns with your values.

What’s Your Favorite Way to Hydrate?

I hope the tips in this article help you stay happily hydrated. Paying attention to what you drink is just one piece of the wellness puzzle. But just like your favorite jigsaw, the picture isn’t complete without it.

Think of every sip as a thank you. Thank your amazing bod for all the walking, loving, playing, running, thinking, sitting, standing, stretching, laughing—all the wonderful things it allows you to do.

Your turn: What’s your biggest challenge when it comes to getting enough water every day? Or if you’re an H2O pro, what’s your secret to hydration success?

Peace & heavenly H2O,