STAY HYDRATED

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Hydration is a fundamental part of life, playing a vital role in nearly every bodily function. Yet, many people don’t hydrate enough, leading to multiple health problems. Understanding how much water you need and the benefits of staying hydrated can significantly improve your well-being.

This guide will provide essential information on hydration, breaking down its benefits, recommended daily intake, and best practices to ensure you’re consistently giving your body the water it needs to function at its best.

The information gathered below has been taken from multiple credible sources including Dr. Dana Cohen and her book, “Quench.” 

Why Hydration Matters

Getting adequate hydration benefits us in many ways and is crucial for a better quality of life. Some of these benefits include:

• Enhancing brain function and mental clarity
• Boosting mood and emotional well-being
• Reducing fatigue and increasing energy levels
• Achieving healthier, more moisturized skin
• Supporting digestion and preventing constipation
• Assisting with weight management by promoting fullness and metabolism
• Maintaining healthy organs and lubricated joints
• Regulating body temperature
• Aiding in detoxification by flushing out waste

Conversely, when you don’t get enough water, there are negative effects. These can worsen the longer you go without proper hydration:

• Brain fog and difficulty concentrating
• Mood swings and irritability
• Fatigue and weakness
• Headaches
• Muscle cramps, stiffness, and joint pain
• Dry skin, mucous membranes, and eyes
• Poor digestion and constipation
• Increased risk of chronic diseases such as diabetes, kidney stones, and Alzheimer's disease

How Much Water Are We Supposed to Drink Per Day?

You’ve probably heard many different theories about how much water to drink daily, ranging from the classic “8 glasses a day” rule to tracking hydration based on urine color. The truth is, there is no exact right amount for everyone, as it varies based on individual factors like activity level, climate, and personal health.

Here are some key points to regulate your water intake effectively:

• A good rule of thumb is to drink half your body weight in ounces of water. For example, if you weigh 150 pounds, aim for 75 ounces of water per day.
• Listen to your body—thirst is a sign of dehydration, so drink water when you feel thirsty.
• Another good hydration marker is urine frequency rather than color. You should be urinating about every 2-3 hours if you’re properly hydrated.
• If you are physically active, living in a hot climate, or sweating a lot, you will need more water than the standard recommendations.

Best Practices for Staying Hydrated

Start Your Day with a Glass of Water

Many people don’t drink water first thing in the morning, but doing so has multiple benefits:

• Increases mental clarity, helping you stay sharp throughout the day.
• Kickstarts your metabolism, which can assist with weight management.
• Flushes out toxins that your body processed overnight.
• Rehydrates your body after several hours of not drinking.

Drink Water Throughout the Day

Rather than consuming a large amount all at once, it's best to drink water consistently throughout the day. Some key times to hydrate include:

• Before, during, and after meals
• Before, during, and after exercise
• When you feel thirsty
• Before or while outdoors in hot weather

Movement Assists Hydration

One of the biggest surprises about hydration is that movement helps distribute water throughout your body. This is due to something called fascia, a spongy connective tissue that surrounds your muscles, nerves, and organs. When you move—whether it’s stretching, walking, or even wiggling your toes—you help push hydration deeper into your cells through your fascia.

Incorporate Hydrating Foods

Hydration doesn’t come only from water. Many foods have high water content and contribute to hydration, including:

• Vegetables: Lettuce, celery, cucumbers, carrots, cauliflower
• Fruits: Watermelon, pineapple, strawberries, blueberries
• Other Hydrating Options:
  • Smoothies (blended greens, berries, chia seeds, yogurt)
  • Herbal teas, coconut water, and low-sugar fruit juices

Some doctors even suggest that getting half of your daily water intake from food, especially plants, can provide longer-lasting hydration than drinking water alone. This is because plant fiber helps retain water in your system longer.

Hydration and Weight Loss

Believe it or not, hydration plays a significant role in weight loss. Here’s how:

• Drinking water before meals can prevent overeating and reduce overall calorie intake.
• Choosing water over sugary drinks eliminates unnecessary calories.
• Studies show that drinking water boosts metabolism by up to 30%, helping your body burn more calories.

Water and Digestion

Proper hydration plays a vital role in digestion. Here’s how:

• Saliva, which begins breaking down food, is mostly water.
• Water helps dissolve nutrients in the stomach for better absorption.
• Hydration keeps the intestines lubricated, preventing constipation and keeping digestion smooth.
• The kidneys rely on water to flush out toxins effectively.

Summary

Staying hydrated is one of the simplest yet most impactful things you can do for your overall health. By drinking enough water daily, consuming hydrating foods, and avoiding dehydration triggers, you can enhance your mood, energy levels, digestion, and overall well-being.

While additional topics like purified vs. spring water, the best water filters, or tap water safety are worth exploring, this guide provides a strong foundation for making informed choices about hydration.

Prioritize hydration every day, and enjoy the benefits of a well-hydrated body and mind!