Up to 75% of Americans are dehydrated to the extent that it effects their health and vitality.
Have you ever thought about how much water you drink per day?
Did you know that the adult body is at least 60% water and before birth it’s an even higher percentage?
You can survive 8 weeks without food but only a couple days without water. Often people think they are hungry, when it’s actually just that they are thirsty.
The main cause of daytime fatigue is simply lack of water.
SYMPTOMS OF DEHYDRATION:
Symptoms of dehydration are thirst, dry skin, dark colored urine, and fatigue. These symptoms can also be associated with conditions such as:
- Digestive Disturbances such as Heartburn and Constipation
- Urinary Tract Infections
- Weight Gain
- Premature Aging
So knowing all these statistics and symptoms, what role does water play in our bodies?
Water Plays a Role In:
• Improving Oxygen Delivery to Cells
• Transporting Nutrients
• Cushioning Bones & Joints
• Regulating Body Temperature
• Removing Waste
• Flushing Toxins
• Lubricating joints
• Improving Cell-to-Cell Communication
• Empowering the Body’s Natural Healing Process by Improving Wound Healing
• Releasing Excess Body Fat
• Normalizing Blood Pressure
• Stabilizing Blood Sugar & Insulin Levels
It’s interesting how water has all these beneficial properties, yet as a society we are so heavily dependent on soda, coffee, juice, and alcohol.
Diuretics - How We Can Become More Water Depleted
All these forms of liquid are diuretics (even tea). This means that these liquids are pulling water from our bodies and dehydrating us even more. While I’m not sitting here telling you to completely give up your tea/coffee or a drink with a friend, I do want you to consider how dehydrating these liquids are and to keep this recommendation in mind
For every 8 oz of diuretics you consume, drink 12-16 oz of water.
So How Much Water Should I Be Drinking?
While the mainstream recommendations is to drink 8 glasses a day, you would be surprised to know
There no factual research or evidence to support the recommendation to drink 8 glasses per day
It's easy to simplify the recommendation with an "8 glasses a day" mantra, yet you simply cannot create one universal requirement for water intake. The recommendation should be individualized and dependent on weight, activity level, climate, and diuretic consumption.
With that being said, I recommend consuming 50% of your body weight in ounces.
SO wait, Ali, I weigh 120 pounds and I’ve only had 20 oz of water today so does that mean I have to consume 40 oz all by tonight?
The answer is no. I recommend increasing your water intake gradually (1-2 oz everyday over the course of several months)
Tips to Increase Hydration:
1. Bring a Water Bottle With You Wherever You Go
Are you someone who is constantly on the go? Bring a water bottle with you in the car, while your running errands, working out. Keep that water on hand as a reminder. If you know the ounces in the water bottle, even better!
2. Increase Fruit and/or Vegetable Intake
Up the veggie and fruit content, and it will help increase your water intake. Watermelon, tomatoes, cucumbers, celery, pineapple, berries, radishes, broccoli, etc. These are just a few of the fruits and vegetables that contain a very high percentage of water.
Shoot for at least 1-2 servings of fruits and vegetables at each meal.
3. Consume Sea Salt
If you’re urinating frequently (every half hour or so), keep in mind that your body is extremely efficient. Your kidneys will excrete any water that isn’t needed.
When water is excreted through your urine, so are minerals. This action can actually dehydrate you even more.
If this is you, I recommend adding a pinch of sea salt to your water to replete your body with the necessary minerals and electrolytes it needs. This is also a beneficial practice for anyone who sweats a lot or is very active. I also recommend checking out Wellness Mama's Natural Sport's Drink as an alternative to commercial sports drinks laden with sugar and chemicals.
Although it may sound counterproductive seeing as exercise increases water loss, movement increases circulation and improves your body's ability to utilize electrolytes and get nutrients into the cell. Whether it's strength training, interval training, yoga, sports, walking - find something to get active and move!
5. Drink Quality Water
While this is a larger topic to discuss, my best recommendation would be to avoid tap water. It's laden with so many chemicals and pollutants that increase your risk of pollutants (aluminum, arsenic, prescription drugs and fluoride are just to name a few).
While bottled water may seem like a better option, it is reported that 40% of bottled water is tap. Not to mention, plastic can leech into your water and water bottles attribute to a considerable amount of our waste.
Filtered tap water or Spring Water is best. A reverse osmosis system is even better!
So there it is guys, if you're going to make one big change, let it be something simple like increasing your water intake.
How do you stay hydrated? What are some of your own daily practices that help you keep your water intake up?
I hope you all found this information helpful! Feel free to message me at Ali@NourishedAbundance.com if you have any questions!
In Abundant Health,