Hydrate, Hydrate, Hydrate!!

Something we have all suffered from at one point or another is dehydration. You may not have even known you were dehydrated, but studies show that the vast majority of us don't consume enough water daily, so chances are you've experienced dehydration of some level, at some point.

Water is our main facilitator of digestion. It is composed of two hydrogen molecules and one oxygen molecule (H20), its composition makes it a universal solvent, which means it can dissolve practically anything! This action as a solvent is why it is so useful in our digestion, water helps to dissolve the food we eat so every nutrient we eat can be available to our body. Water is also a taxi of sorts, delivering nutrients to our tissues, removing waste and toxins from our bodies. Our cells are contained in material called extracelluar fluid, and filled with intracelluar fluid, both composed largely of water. These fluids lubricate our joints, cushion our organs, bathe our tissues, and give our brain a nice bath to float around in. Water is also important for maintaining body temperature, think of sweating when you get too hot. This our body's way of releasing heat and keeping your from overheating. You can paint the picture for yourself of how our body shuts down without water, and why extreme dehydration can lead to death.

Now, this blog is titled 'hydrate!', but really the bigger issue is dehydration. Chances are you might be dehydrated right now as you're reading this! Are you thirsty? Are your lips dry? Headache? Fatigue? ALL symptoms of dehydration. We've all experience that mid-afternoon crash when you feel like you can't possibly do anything except take a nice long nap. This always happened to me around 7th period in high school. Geometry? Forget it. I'm focusing on staying awake and that's not even a for sure at this point. (Sorry Ms. Sheffield!) People often try to remedy this with a candy bar, a pop, a coffee, or a 5 hour energy (according to the commercials!) But what you're probably experiencing is thirst! Before you try anything else, get some water. You might be surprised at how much it helps.

Think about this: Decreasing your total body water by 1% can decrease your ability to work effectively by 10%!! A 3% decrease in body water means you're only functioning at 70%! When you actually FEEL thirsty, you're already down 2%! More motivation to stay hydrated and productive during the day.

So how much water is enough?
This is a question where the answer is dependent on who you ask. Answers could range from 1 liter to 7 liters a day. I try to drink 2-3 liters a day, depending on what I'm doing. So I have a liter waterbottle & make sure to fill it up. Just listen to your body, if you're feeling thirsty or groggy, drink up! The thrist reflex can be weak at times and many people confuse it with feeling hungry. Try to really listen to your body and figure out what it needs before heading straight to the fridge. A good way to avoid this is to stay hydrated throughout the day, and drink water with your meals!

Here's a couple tips I've heard:
Take your weight in lbs and divide it in half. This is how many ounces of water you should drink per day at the minimum. So if you weigh 150, you need at least 75 ounces of water a day.

I've also heard you need one liter per 50 lbs of weight. So a 150 lbs person needs 3 liters of water per day.


If you eat a balanced diet that includes whole grains, fruits, veggies, & lean protein, you will get about 20% of your daily water intake from food. The remaining 80% needs to be attained from fluids. Make sure it's the right kind of fluids!

Water is obviously the best choice for hydration, but we drink other stuff too, so lets not rule that out.
Coffee and tea can be good, but usually contain a lot of caffeine, which is a diuretic (makes you have to pee) and counterproductive for hydration. If you can't skip your coffee, balance it out by drinking water after, or try a cup of caffeine-free herbal tea!

Pop, diet or regular, is overconsumed and loaded with sugar, caffeine, empty calories, and harmful chemicals. Steer clear.

Gatorade and other sports drinks can also be high in sugar, while the packaging is trying to convince you they're healthy & you're fueling up! GR! They're talked up for their hydrating effects, but really usually unncessary unless you're working out hard for an extended period of time. You don't want to add the calories back on that you just burned off!

Alcohol also has a diuretic effect, so if you're going to enjoy a cocktail, balance it out with a glass of water!

So go buy a stainless steel liter water bottle (people that know me know I always have my purple or green bottle nearby somewhere!) fill it up, and take it with you everywhere! If plain water bores you to tears, add lemon or limes slices, or some frozen berries for a boost of flavor! Proper hydration will give you glowing skin, a clear head, and boosts your metabolism by as much as 3%..What a simple way to lose weight & feel great! Drink up & enjoy!! :)