Lifestyle Changes Do Not Happen Overnight Series: This Month, Hydration

So often people state that come January 1st, they are making changes in their lives, new year’s resolutions.  The problem with these when they come to health and wellness goals, is that they are temporary.

Full lifestyle changes that work, often cannot happen overnight.  These require mindset changes, learning how to hydrate your body correctly, pantry clean outs (knowing what the heck to get rid of and what to replace them with), learning what to buy at the grocery store, scheduling changes to fit in sleep, exercise and downtime, less blue light in your life, and often, getting your loved ones on board too!  To think you can implement all of this overnight, is overwhelming to say the least, and THIS is how these resolutions end up failing.

What I suggest to my clients is baby steps.  Gradual changes that have great impact.  I am re-running this series over the next couple of months because I think many will find it helpful!

Let’s start with hydration:
Why do you need to stay hydrated? Water is the most important nutrient. It makes up about 60% of your total human body mass (in an average adult, that equates to 10-13 gallons of water) and is required for numerous body processes. (Popkin, D’Anci, & Rosenberg, 2010) You can go eight weeks without food, but only days without water.

Unfortunately, dehydration happens to be one of the most common deficiencies. Consuming an adequate amount of water is critical for proper hydration and overall health, so drink up! 

14 Reasons to Stay Hydrated:
Improves oxygen delivery to cells\Transports nutrients
Enables cellular hydration
Moistens oxygen for easier breathing
Cushions bones and joints
Absorbs shocks to joints and organs
Regulates body temperature
Removes wastes
Flushes toxins
Prevents tissues from sticking
Lubricates joints
Improves cell‐to‐cell communications
Maintains normal electrical properties of cells
Empowers the body’s natural healing process

The body can produce about 8% of its daily water needs through metabolic processes. The remaining 92% must be ingested through the foods we eat and the beverages we drink.

What Is Dehydration?
Water is one of the most common nutritional deficiency in the American population. If the body’s water content drops by as little as 2%, it will cause fatigue. A drop of 10% will cause significant digestive, cardiovascular, immune, and musculoskeletal health problems. Losses greater than 10% can cause death. Here are some signs of dehydration:

Early Signs of Dehydration:
Fatigue
Anxiety
Irritability
Depression
Cravings
Cramps
Headaches

Mature Signs of Dehydration:
Heartburn
Joint Pain
Back Pain
Migraines
Fibromyalgia
Constipation
Colitis

How to Stay Hydrated
Like with nutrition, water needs are always bioindividual. Some individuals will need more water than others in hotter temperatures, during intense physical activity, or when experiencing intense stress, blood sugar dysregulation, and so on. While the quantity of water intake should be tailored to each person, generally, your weight in pounds, divided by 2 represents the minimum ounces you should drink each day.  For every 8 ounces of caffeine, you would add in about 12-16 ounces of water.

Add a pinch of sea salt to your water: Sea salt contains dozens of minerals, including the electrolytes calcium, magnesium, potassium, and sodium that help you better absorb and utilize the water you drink. I also recommend adding in trace mineral drops (I use Concentrace brand)

Sip don’t chug: The body can only process a limited amount of water at a time. You will be able to absorb and utilize the water you drink more efficiently if you take small sips over a longer period of time.

Drink most of your water away from meals: Sipping a little water with meals is fine but try to consume most of your water between meals to avoid diluting stomach acid and negatively impacting digestion. Thoroughly chewing each bite will help provide most of the lubrication needed throughout the meal.

Drink clean water: Get your water from clean, reliable sources and use a good water filter system for water that you drink or bathe in if using city water.   If using well water, make sure your water has been tested, I suggest doing these tests every 5 years or so.

Drink your water from glass, not plastic!  I know, you are on the run, and a plastic water bottle is convenient.  But you can now find re-fillable glass water bottles in stores and online easily!  They come with neoprene or rubber covers to help prevent breaks.

4 ways to stay hydrated:
Add a pinch of non-refined sea salt to your water
Add trace mineral drops to your water
Sip, don’t chug!
Drink water away from meals
Drink clean water
​
Summary
Optimal health requires daily consumption of enough water since the human body does not store water long-term. We’re not camels after all! Water is the most important nutrient and makes up about 60% of our body weight. Adequate hydration is necessary for basic human function. There are many ways to stay hydrated like adding a pinch of sea salt to your water. Before you grab a cup coffee to get you through the midday dip, try hydrating first. Your body will thank you!

Resources:
Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010, Aug 01).
Water, hydration, and health. Nutrition Reviews, 68(8), pp. 439-458.