Hiya Gorgeous,

In a recent survey, (I love reading all your fabulous feedback), I asked about what topics interest you most. Your top response: “increasing energy.” 

Well, an easy way to unlock more energy ASAP 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.

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:

1. You have headache symptoms
2. You have a dry Mouth
3. You’re having difficulty concentrating
4. You feel tired or sluggish
5. Your urine is dark
6. You have muscle cramps
7. You’re feeling dizzy
8. 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.

Again, this is a rough estimate and it just gives us a goal to reach towards.

How to Drink More Water: My Top Tips

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)

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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,