As the weather heats up in the Northern Hemisphere, this week let’s talk about hydration. Many of us have heard, “drink 8 glasses of water a day” or “drink half your body weight in water”. (For example, if you weigh 150 lbs. you would drink 75 oz of water). I suspect many of us have also seen the “pee charts” in school, work, or other public places that tell us how hydrated we are.
But did you know that the amount of recommended water isn’t based on any scientific research? It’s just a guideline, but mainly, you’ll have to experiment to see what the right amount is for you. It’s pretty safe to start with 64 oz (or approximately 2 liters) as a good standard and go from there.
Despite this common wellness advice, the National Council on Aging estimates that “75% of Americans are chronically dehydrated.” So, what are some signs of dehydration? There are several signs including thirst (duh), headache, hunger, tiredness, and slow cognition. We often mistake thirst for hunger, so drinking a glass of water before a snack or meal is always a good idea. If you get an afternoon headache or can’t focus, instead of reaching for coffee, first try a glass of water. Or better yet, have both if you like your afternoon joe. Quick disclaimer: there is such a thing as too much water, which can be dangerous if you have been working out extremely (think marathon) without adding in electrolytes (salt), or if you have kidney issues. Always talk to your doctor if you have questions, before taking health advice off the internet.
That said, here are some benefits to drinking the right amount of water. And if you really don’t like the taste of plain water, try adding a squirt of lemon or lime, or any fruit for that matter. You could also try carbonated (which is highly popular in Europe). Fun fact: if you didn’t know it, sparkling water and club soda are the same thing, so if you are in a bar, restaurant, or on an airplane, you should easily be able to order both. Now for the major benefits of drinking water:
Digestion- water aids in digestion, helping to move digested food along and through your digestive system. Constipation can often be a symptom of dehydration.
Cognition- staying hydrated is important for your brain to function including thought and memory processes. The brain itself is 85% water according to The Brain and Spine Institute of Northern Houston. The next time you’re having a hard time focusing in the afternoon, try drinking a glass (or two) of water.
Eye function- eyes need proper lubrication (water) to work effectively. When you are dehydrated, your eyes can become dry and itchy, and you can even experience blurred or double vision. When I used to travel internationally often, my eyesight would get funky. I eventually learned it was because I would get dehydrated during the long intercontinental flights.
Joints- the cartilage that cushions and lubricates our joints is composed of about 80% water. Dehydration can create more friction and pain, if occurring often, leading to chronic inflammation. Do your future you a favor and keep those joints lubricated.
Immune and lymphatic systems- Your immune system and lymphatic systems are intricately linked, and both need plenty of water to function properly. The immune system depends on water to be able to bring white blood cells to attack intruders (such as viruses); the lymphatic system takes waste from the blood and body and removes them. Without enough water, both systems become slow to respond.
When we are dehydrated, it’s like gumming up our systems and everything works slower.
To ensure we are hydrated well, below are some of my favorite ways to track your water intake. Why track it? Well, what gets measured gets managed, and if you aren’t tracking your intake, you are 90% more likely to overestimate the amount of water you have consumed.
Water habits and tracking methods:
Prepare your water in pre-measured quantities the night before. When I am on top of things, I love to prep my water the night before by filling two to three 32 oz water bottles. The water bottles give you a visual and environmental reminder to drink up. In the past I’ve also used a giant 64 oz water jug at the office. Having a behemoth like that sitting on your desk is difficult to miss.
Upon rising, get into the habit of drinking 16 oz of water before anything else. This is good to wake up your digestive system and let your body know it’s time to wake up. This can be plain water, room temperature or cold. I often prefer mine to have either a squeeze of lemon or lime in it, which adds additional benefits. Citrus acid will help to trigger your body to alkalize, meaning it will help your body to balance its pH (while coffee first thing in the morning triggers acid production. It is best NOT to drink coffee on an empty stomach. Even just a large glass of water first will help).
Use a water tracking app. Two of my favorites include Myfitnesspal or Water Reminder. The benefit of Myfitnesspal is that it tracks your food and calories too if you are into that sort of thing. The bonus of tracking your water is that with every glass of water that you check off in the app, it gives you a small hit of dopamine which makes you feel happy and accomplished.
While staying hydrated is such a simple thing, it is often overlooked when it comes to our self-care and wellness. Even starting small, by tracking your water intake and making sure you get the fluids that you need, can open doors to other wellness habits. Why not try it? If you won’t take care of your body, who will?
And remember, self-care isn’t selfish…it’s required!
Yvonne Lee-Hawkins, IPHM, is a holistic wellness coach, stress strategist, and writer. She has tried and tested countless health and wellness strategies to help her deal with the relentless pressures of her former high achieving corporate career and motherhood. When she is not working, she loves to go on adventures with her family, in the Pacific Northwest where they call home. You can find out more on her website, or follow her on LinkedIn, Medium, or Instagram.