STAY HYDRATED

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• Hydration is defined as the process of giving your body enough water in order to keep it working properly and maintaining essential functions such as staying cool, having energy and getting rid of waste. 

• When you are hydrated, positive benefits include: 
  • Thinking clearly 
  • Boosting your mood 
  • Feeling energized and awake 
  • Achieving healthier and moisturized skin 
  • Supporting your digestion 
  • Assisting with weight loss 
  • Maintaining healthy organs and lubricated joints 

• When you are dehydrated, negative effects include: 
  • Brain fog and difficulty concentrating 
  • Mood swings 
  • Fatigue and weakness 
  • Headaches 
  • Muscle cramps/stiffness/pain 
  • Dry skin, mucous membranes, and dry eyes 
  • Poor digestion/constipation 
  • Increased risk of chronic diseases like diabetes, colon cancer and Alzheimer's disease 

• How much water do I need to be “hydrated?”  
  • Many experts claim that men should drink 125 ounces (3.7 liters) of water per day on average, and women should drink 90 ounces (2.7 liters).  A good rule of thumb is to drink half your weight in ounces of water (i.e. 200 pounds=100 ounces). 
  • Other experts claim those exact amounts aren’t required, but to instead ensure to drink water throughout the day and to drink water whenever you feel thirsty.  Thirst is a sign of dehydration. Hydrating foods like vegetables and fruits count towards hydration so incorporate these into your diet (more on this below).  
  • All experts agree that the more active you are, the more water you need. If you are very active, you may need even more than the amounts listed above.  
  • The best marker of hydration is watching your urine output. Aim to urinate every 2-3 hours while awake.  

• A great habit is to start each day with a glass of water (and add lemon if you can).   Why? Mental clarity, kick start your metabolism, flush toxins and rehydrate from the night before.  

• Believe it or not, movement assists hydration. So whether it's full-blown exercise or even just light stretching at your desk, keeping your body in motion helps your body get the full benefits of hydration. 

• And finally, hydration can come from food too! Eat real whole foods, as mother nature intended. Some hydrating foods include: 
  • Vegetables such as lettuce, celery, carrots, cucumbers, and cauliflower 
  • Fruits such as watermelon, pineapple, strawberries and blueberries 
  • Drinking smoothies- blended greens with water and maybe something like berries, chia seeds, or yogurt.

Dr. Cohen has worked side by side with the late Dr. Robert Atkins, a true pioneer in the field of integrative medicine. She is an internal medicine doctor who has spent her career focusing on integrative medicine. She has helped thousands of patients find relief from a variety of health problems utilizing the principles of integrative and functional medicine. She focuses on nutrition and limits her patients’ reliance on prescription medications by using diet, lifestyle changes and nutritional supplementation.   

The American Board of Internal Medicine certified Dr. Cohen in 1998.  She served on the Board of Directors of the American College for the Advancement of Medicine (ACAM), the leading voice of Integrative Medicine, for four years. She is a founding member on the Scientific Advisory Board for the Organic and Natural Health Association. She is on the scientific advisory board of Cure® Hydration and was a paid expert for Essentia® Water. She received her MD from St. George’s University School of Medicine and completed her three-year internal medicine residency at Albany Medical Center.  

Her first book “Quench” with coauthor Gina Bria published by Hachette Book Group has garnered rave reviews. Her latest book with co-author Colin Sapire published by Hayhouse is called “FuelUp: Harness the Power of your Blender and Cheat Your Way to Good Health.” 

If you'd like more information regarding Dr. Cohen, you can find her at www.drdanacohen.com or on Instagram @drdanacohen.