Maximize Hydration for your Overall Health

BY Ali Fiorella

As we step into spring and prepare for the warmer months ahead, hydration is something we should all focus a little more on!

Drinking enough water is one of the most underrated things you can do for your health! Our bodies are made up of 60-75% water! Most of the population is chronically dehydrated, which is pretty alarming since every system in our body can be affected by lack of hydration. Not drinking enough water can lead to symptoms like dehydration, headaches, fatigue, and constipation.

Hydration keeps our bodies balanced and our bodily systems running smoothly from the cellular level. We have to remember that our bodies are always working and using the water that we consume, so it’s something that we need to constantly stay on top of in order to replenish our bodies and provide it with the proper amount it needs. Water is especially important for digestion and our bodies' natural detoxification process, and can support healthy weight and metabolism.

While each person has their own unique set of needs when it comes to nutrition and hydration, a great rule of thumb to stay hydrated is to drink at least half your body weight in ounces of water daily. This should be increased if you are active, have an infection or illness, live in a warmer climate or high altitude, or have consumed alcohol! Factors like age, weight, sex, and metabolism will also affect hydration needs.

Tracking the amount of water you drink is a great way to ensure you are getting enough. You can find reusable bottles made with special lines that help you effectively track and are easy to take with you wherever you go. Try tracking your intake for a few days and notice how you feel, adjust the amount as you feel necessary. Creating awareness is a great first step in making any changes to your diet and lifestyle!

To make drinking water a little more fun, try adding in some fresh flavor from real whole food ingredients. A great way to start your day is by drinking lemon water as a way to promote hydration, support digestion, and boost vitamin C intake. Try infusing your water with some fresh herbs like mint or basil, some cucumbers, berries or other citrus fruits you enjoy - a delicious and refreshing way to drink water during the spring and summer months!

Electrolytes also play an important role in water balance and hydration, as well as muscle contraction and pH regulation. Incorporating electrolytes is key to hydration especially after intense physical activity and illness - when our bodies tend to lose important minerals that speed up hydration and aid in fluid retention. Common electrolytes are calcium, chloride, magnesium, potassium, and sodium. Opt for adding natural ingredients like coconut water, pink himalayan salt, fruits, and veggies to make your own electrolyte drinks or smoothies, rather than store bought drinks that often contain harmful ingredients, like artificial sweeteners, colors, and other chemicals.

We typically think of drinking water or liquids when we want to stay hydrated, but fresh fruits and veggies can also provide hydration. The food we consume typically makes up 20% of our water consumption on a daily basis. Of course this depends on your diet. A diet filled with processed and packaged food will not be as hydrating. If you’re looking to increase hydration through your diet, add in more fresh fruits and veggies!

Be mindful that things like caffeine, alcohol and sugary drinks should be limited as they cause our body to expel water rather than retain it.

Bottom line, hydration is KEY to our health and ensuring that your body is getting enough water will keep you feeling your best!