Staying Hydrated
With summer in full swing, there's no time like the present to discuss the importance of staying hydrated.
We hear it all the time that it's important to stay hydrated. But what does that really mean? How much water is enough? As an RMT and yoga teacher, I often have this conversation with clients, and I think it's important to explore the “whys and hows” to be able to make informed and lasting changes with hydration.
Why it's important
What is all the fuss about staying hydrated anyway? Is it really that important? In short, our body is composed of approximately 50-75% fluid. Fluids, like water, form the basis of our blood, digestive juices, perspiration, and urine. Fluids live in the body's muscles (smooth and skeletal), the discs, and fat.
Fluids are lost from the body through natural waste excretion processes such as expiration from the lungs, sweat from the skin, and excrement in the form of urine and feces. Our bodies can't self-create or store fluids; therefore, we need a fresh, regular intake to maintain health.
Functions of hydration
Temperature regulation
Joint lubrication
Muscle health maintenance
Maintains organ function (kidney, brain, cardiac etc)
Improves sleep
Improves cognition
Reduces headaches
Transports nutrients and waste to/from cells
Effects of Dehydration
Dehydration affects organs, joints, and tissues of the body; it can affect our joints’ ability to lubricate, the discs’ affecting their ability to cushion, and the muscles’ ability to move and heal optimally. Additionally, it can affect our flexibility and increase our risk of muscle tear or injury, as well as impair cognition and multiple organ function.
How much is enough?
So how much water should I be drinking? It depends on many factors including, but not limited to: the health of your kidneys, the amount you exercise and sweat, and the amount of time you spend in the sun. If you have medical conditions or other special factors, discuss hydration with your doctor to see what's right for you. Individual considerations aside, the following is a general measurement you can use to keep you on track.
Take your weight in pounds and divide it by two. Then move your decimal point over to the left. This tells you the amount of 8oz glasses you should have daily*.
Example: 150lb ÷ 2 = 75. Move the decimal left for 7.5.
7.5 x 8 oz glasses of water are needed daily, for a total of 60oz.
*Exceptions:
Add equal amounts of water for any coffee and alcohol consumed
Add water if increased sweating
Consult with doctor if you have any metabolic or kidney disorders
Tips to stay hydrated
If you're not at your recommended daily intake and want to reach that goal, you can begin increasing your intake by one cup a week to give your bladder and kidneys time to adjust.
Start your day with a glass of water before you have any other drinks - I'm looking at you, morning coffee.
Don't like the flavour? Add water flavours, fruit, or herbal teas to mix it up!
Making the process of drinking water easier to remember and integrate into your day can help support new habits and routines.
Carry your water with you. Get a reusable bottle that you can fill and carry throughout the day. Figure out how many times you will need to refill it to get to your desired intake goals.
It can also be helpful to set reminders in your calendar, watch app, or phone!
Wishing you a happy and hydrated summer!
