Hydration Tips by Annie Watts, Applied Functional Wellness Coach
As the summer heat sets in, it's the perfect time to focus on a foundational health topic: hydration. When I ask my clients about their biggest takeaway from working with me, many say how much better they felt after improving their hydration habits. Symptoms like headaches, fatigue, muscle cramps, and constipation often disappear.
Our bodies are made up mostly of water, and it's crucial for the proper functioning of our circulatory, digestive, muscular, and nervous systems. It is also important for proper detoxification. Water is essential for virtually every bodily function. For example, it aids in digestion by keeping the digestive track functioning properly. It helps with nutrient absorption, temperature regulation, and waste elimination. Proper hydration ensures that cells can efficiently perform their roles, supporting overall health and wellness.
Lack of water or Dehydration, even in mild forms, can impair cognitive function, physical performance, and mood. Some simple signs of dehydration would include dark urine, dry skin and thirst. The next time you are tired in the afternoon, try drinking a nice big glass of water instead of coffee and see how you feel!
We all need to be well hydrated each day. But when the weather is warmer or when we exercise we lose more water through sweat and respiration It’s essential to drink extra water before, during, and after exercise as well as during hotter weather.
Diets high in sodium, caffeine, and alcohol will increase the need for more water to balance out their diuretic effects. We can also add hydrating foods such as cucumbers, oranges and watermelon to our diets. Eating fruits and veggies will also add more water to our system.
Certain medical conditions and medications can affect our hydration needs. For instance, individuals with kidney issues or diabetes may require more careful monitoring of their fluid intake.
Try kickstarting your day with a large glass of water. I start my day with 32 ounces of filtered water, adding a pinch of sea salt. I try and drink two of these before my first meal around 10:30 am. Over the next 5 hours, I aim to drink another 40 ounces. Although I don't always meet this goal, I notice a substantial difference when I do. I feel less tired, more regular, and my overall well-being improves.
A good daily water goal is 60-80 ounces, but finish your intake by 4:30 PM. Also adding a little bit of salt helps your cells to absorb the water more efficiently. This will all help reduce those nighttime trips to the bathroom.
Herbal teas, iced or hot, count towards your water intake. However, avoid seltzers as they do not contribute to hydration. Also, try and avoid popular sports drinks, they contain a large amount of sugar, artificial colors and the electrolyte balance can be off. Instead, make your own sports drink with filtered water, organic lemonade, and a pinch of salt. You can also add cucumber, orange, or watermelon slices for extra hydration. Electrolyte powders are also a great addition to your water. I personally like the powders by LMNT.
Lastly, it’s always best to put your water in stainless steel containers or glass bottles. Try to avoid drinking water from plastic bottles, especially if they've been sitting in a warm car. If possible, use filtered water. I use an under sink reverse osmosis system, but countertop systems like Berkey are also excellent as well.
If you would like more information or sign up for my newsletter, please reach out to me at anniewattswellness@gmail.com.
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Happy hydrating! Enjoy the summer
!
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