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 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.
No wonder our body depends on water!
Bottom line: 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The old “eight glasses” drink per day rule is outdated. Here’s a simple formula to help you figure out how much water to drink a day:
Your body weight in pounds: ______ divided by 2 = ______ oz of water per day
Or, if you use the metric system:
Your weight in kilograms: ______ divided by 30 = ______ liters of water per day
Special Considerations for Medical Conditions
Keep in mind that certain folks may have increased hydration needs. If you do intense exercise, spend a lot of time in the sun, or even sweat a lot, your body loses fluids much faster. Sports drinks that contain electrolytes may help your body absorb water, but are not recommended for those with less active lifestyles.
There are also other factors to keep in mind. The elderly are at a higher risk of dehydration. 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 your specific needs.
How to Tell if You’re Dehydrated
Dehydration is serious business. Even a low-level deficiency 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 (check out this handy guide to urine colors!)
- 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 already likely mildly 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. I’m 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.
How to Stay Hydrated: 3 Tricks to Help You Drink More Water
Wondering how you’ll possibly meet your daily hydration needs? I have no doubt you’re up to the task, but here are some tips for staying hydrated:
TRICK #1: USE A PITCHER (OR LARGE WATER BOTTLE)
Get 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.
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.
TRICK #2: SET REMINDERS TO DRINK WATER
Use calendar notifications, an app (like WaterMinder), or even old-school sticky notes.
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! A reminder to drink a glass of water before each meal is another great idea. It’ll help you digest your food and feel fuller faster.
Incorporating reminders into your routine will help you to take a few sips on the regular!
TRICK #3: DRINK IT SPARKLING, FLAVORED (OR JUICED!)
Who says water has to be boring?
One of my favorite ways to get excited about water is to infuse it with fruits, veggies, and herbs. 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 steer clear of store-bought varieties with added sugar, artificial sweeteners and other additives. 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.
Homemade juices and smoothies can also be deeply hydrating—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).
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.
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,
I’ve never drunk my water norm in a day, I guess. I’m incorrigible. Even if I’m trying to develop a new habit, I forget about it a few days later.
I can drink two liters or so today but tomorrow I’ll forget about it again. And that’s very bad, I understand. If I would drink my norm regularly, I’m sure I would feel much better. But without the habit of drinking so much water, it’s torture for me. That’s the kind of problem I have that I struggle with all the time. But at least I’ve gotten used to taking a big glass of water on an empty stomach, which is a lot of progress.
I don’t know what to say really what you share is so good and helpful to the community, I feel that it makes our community much more developed, thanks.
I had a test performed on the hydration of my cells. The test disclosed that my cells are not up taking enough water, even though I drink the recommended fluids. . What do you know about this? How can I get my cells to up take the fluids?
Hi Jennifer, this is a fellow Jennifer from Team Crazy Sexy. That’s an excellent question. Kris hasn’t done a deep dive into research on cells not “accepting” the water. If you haven’t already, we always recommend speaking to your trusted doc about why this is happening. In the meantime, I have added it to Kris’s blog ideas list. Thank you for the question! Xo from the whole team and we really hope you find out what’s going on with those hard-working little cells.
Thank you for your advice.
I normally drink from the tap. However, recently I found out that drinking straight from the tap might not be a good idea due to the rust and contaminants from the pipe.
Do you have any home water filtration system that you would recommend?
Alison
Hey Alison! This is Jennifer from Team Crazy Sexy. Great question on the filtration system! Kris wrote a great blog about some options she recommends that can help: The Best Types of Water Filters. Enjoy and happy hydrating!
You mentioned that hydration needs may be less with people that have thyroid issues-can you tell me why and expound on that? Thank you-
Hi Carole! This is Jennifer from Team Crazy Sexy. I spoke to Mindy, our Registered Dietitian, and got some great info. She said, “In some cases of severe uncontrolled hypothyroidism, it can cause an accumulation of fluid within the body. So, for those individuals, we’d want you to chat with your doc on your specific hydration needs!” Great question, Carole, thank you! We hope this is helpful. Have a wonderful rest of the day!
Thank you for your advice. You mentioned the need to restore your electrolytes after a workout where you are sweating. My sodium levels went down because I had started high intensity cardio training on a treadmill with increasing my inclines. I now have filtered water with the 1/4 tsp of pink Himalayan Salt, Lemon and a pinch of Cocoanut Sugar following my training and being mindful of using salt during the day. I restore my minerals and iodine with an Organic Bound mineral from Standard Process. My magnesium levels are high so I don’t add in that to my electrolyte drink but many do based on their blood work. I use a Big Berkey for my filtered water but do you have a great home filteration system?
Hi Kathy! This is Jennifer from Team Crazy Sexy. We’re so happy you found what works post-workout. We don’t have a specific recommendation on home filtration systems, but this article on water filters might give you some more info on what to look for overall. Enjoy that Big Berkey, a few of us on the team have them and love them as well. Happy hydrating!