Thirsty? Why Wait?

75% of Americans are chronically dehydrated.
Our blood is 92% water.
Our brains are 75% water.

We need water to think, and for our circulatory system…to circulate.
So we need water to think, and for our circulatory system to….circulate.
Yet many people report drinking 2.5 cups of water a day, or less.
How much water should YOU drink?
What are the signs of dehydration?
What are the health benefits of staying hydrated?
Let’s get right into these questions.

How much water should you drink?

This is a question I get asked all the time by patients, friends and family. “Am I drinking enough water?” There are two principles to follow to ensure you are meeting your body’s water needs.
  1. Using your weight in pounds, drink half of your weight in ounces every day. If you weight 200 lbs, drink 100 oz of water. If you weigh 150 lbs, drink 75 ounces of water. This is your minimum daily intake.
  2. Additional water should be added into the equation by drinking more for every dehydrating activity. Below are common examples and the extra water needed to make up for corresponding loss. For this purpose, a serving is 10oz of water.
  • One 8oz cup of coffee: 3 servings
  • One can of pop: 4 servings
  • One hour of strenuous exercise: 3 servings
  • One hour of moderate exercise: 2 servings
  • Taking prescription drugs that cause dehydration: 2 servings
  • Every hour spent outside when temperatures are above 90 degrees: 1 serving
  • Every 30 minutes spent in a sauna: 2 servings
  • During illness with vomiting and diarrhea: 3 servings daily
  • During colds: 2 servings daily
So for example. If a man that weighs 180 lbs drinks a cup of coffee and works out strenuously for an hour, he should drink 90 ounces to start with, 30 additional ounces for the coffee, and 30 additional ounces for the workout. His daily total in ounces is 150. This simple formula works well to calculate how much water to drink daily, as daily needs change.

When enough water is not taken in every day, you can become dehydrated.
When enough water is not taken in every day, you can become dehydrated.

What are signs of dehydration?

There are many ways our body will let us know we need to start drinking more water asap. Here are a few things to look out for:
  • Fatigue
  • Muscle aches
  • Headaches
  • Constipation
  • Feeling thirsty
  • Dark urine
  • Less urination
  • Lines in face more defined
  • Fainting
  • Dry mouth and tongue
  • Fever
  • Bad sunburn

If you experience any of these warning signs, you are already dehydrated.

Water is necessary for countless body processes. Water is a mover. Like a river, it moves waste out of cells and ushers in new nutrients to nourish our bodies. Water is crucial for cushioning our internal organs, lubricating our joints, transporting oxygen to our cells, and regulating body temperature. Water is used as a conductor, cleanser, and moistener for the oxygen we breathe. Water is a filterer, detoxifier, and LIFE GIVER.
When we don’t get enough water, we are irritable, tired, feel achy and the toxins stay in our bodies that are meant to be eliminated. If mild dehydration persists to something more severe, serious health complications can arise like seizures, low blood volume, heat stroke, and even death.
So we know what a lack of water does.

What are the health benefits of staying hydrated?

Really, there are too many to list. The least of which is how good you will look with all your fine lines and wrinkles plumped out. Your skin tone will be much more even because toxins won’t be settling in your skin with all the water you’re drinking to whisk them away.
Staying hydrated also has other benefits like:
  • Less joint pain
  • Increased mobility and range of motion
  • Improved cardiovascular function
  • More energy, and less fatigue
  • Increased weight loss in overweight people
  • Increase in cognitive ability
  • Improved regularity (pooping)
  • Improved genitourinary health
  • Glowing skin
  • Healthier hair
  • Boosted immunity
  • Improved oral health
  • Increased lymphatic flow
  • Reduced chance of kidney stones
  • Lower risk of infection and disease
Water is needed for your heart to beat, liver to cleanse, intestines to absorb nutrients and nerves to relay signals.

It is SO vital to our very existence and quality of life to drink enough water. There are several ways to make sure you get enough.

Add in freshly squeezed citrus to water for a refreshing flavor and delicious treat!
Here are four tips I share with my patients:
  1. Set a buzz alarm in your phone every hour as a reminder to drink water. Eventually it will become a habit and you won’t have to set an alarm.
  2. Buy a large glass water bottle. Calculate how many refills you need to drink daily to meet your quota. There are 40 oz water bottles and even larger.
  3. Add in freshly squeezed citrus to water for a refreshing flavor and delicious treat! Lemon, lime, tangerine, grapefruit.
  4. Finish drinking your water by 6:00 or 7:00 pm at the latest. This will prevent you from getting up to use the bathroom frequently at night.
Cheers!

Board Certified Traditional Naturopath Doctor

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