Are You Drinking Enough Water?
Roughly 60% of the human body is water, so drinking an adequate amount and staying hydrated is crucial for our bodies to function properly. On the flip side, drinking too much water, especially in a short amount of time, can be equally as dangerous. So, why is water so important, and how much is enough?
15 reasons drinking enough water is important
Helps to remove toxins from the body
Suppresses the appetite and/or alleviates false hunger cravings
Helps to improve metabolism
Helps to maximize physical performance
Reduces the risk of heart attacks and strokes
Helps to regulate blood pressure
Increases energy and relieves fatigue
Improves cognitive abilities and mental functioning
Improves skin complexion
Helps prevent diarrhea and constipation
Helps to regulate body temperature
Boosts immune system
Natural headache remedy, which can often be due to dehydration
Prevents and reduces cramps
Saves money
While it is important to drink enough water, there is such a thing as water intoxication. The well-known quote, “everything in moderation” applies here too. When it comes to how much water you need, there are two general rules of thumb. But neither may be the right answer for you. The right amount for you is dependent on your general health, body composition, activity level, and even where you live.
We’ve all heard we need to drink 8 glasses of water a day, which is potentially a good goal. We may have also been told that we need 50% of our total weight in oz per day. In case you are one of those who just calculated both of those figures, you may have come up with two very different numbers depending on your body weight. Both or one of those may be a good way to calculate how much water you should strive for every day. However, you may need something in the middle or you may need more.
Regardless of the trackable amount, there are two other ways to determine if you are getting the right amount.
Pay attention to the way you feel
The color of your urine should be pale yellow, unless you have recently taken a multivitamin or B-complex with riboflavin (Vit B2)
How much water should you be drinking?
I personally try to drink between 70 and 100 oz of water per day. That number works for me because of my weight, my overall health, what I eat, my activity level, and where I live. Here are a few things to keep in mind when setting your personal goal. Of course, your goal may need to be adjusted based on the way you feel, health conditions, and your doctor’s orders.
People who live in hot and humid environments may need more water due to the simple fact that they most likely sweat more.
People who live at, or visit, high altitudes typically require more water.
Athletes, especially endurance athletes, likely need more water than sedentary individuals. However, there is more than one thing to consider here, so read on.
People who eat a very processed diet (the Standard American Diet) may need more than a person eating a diet full of real food because processed food is loaded with massive quantities of bad sodium. However, the balance of your sodium, potassium, and water are important, not simply your sodium intake.
If the color of your urine is crystal clear, it could be a sign of too much water. Close to clear or a pale yellow could indicate you’re sufficiently hydrated, unless you’re taking your multivitamin. Riboflavin is water soluble, so your body will excrete what it doesn’t use, which can cause the neon yellow color we’ve all seen.
While too much water is a thing, it isn’t common. Most of us don’t drink nearly enough, which is an easy fix. For some, knowing why we need it is motivation enough. For others, we may simply need tips on how to get more into our daily routine. If you need a why, scroll back up; if you need a how, scroll down. .
15 tips to help stay hydrated
Spend a little money on a quality water bottle that you love. This will make it easy to keep up with and easy to track your intake.
Your water bottle should be your binky. Don’t leave home without it…full!
Try to drink water before every meal or snack.
Drink water before, during, and after every workout.
Drink water before, during, and after every hot bath.
Say “no” to soda. Regular and diet sodas are hindering your efforts and causing harm.
Drink unsweetened tea, such as green tea.
Set a timer to remind yourself to take a water break. I know, it’s silly. However, you’re the one not getting enough water, so give it a shot.
Go for sparkling water occasionally. Keep it clean though (only carbonated).
Spice up your food (spicy food will ensure you drink more water and fill you up quicker).
Start your day with a glass of warm lemon water (freshly squeezed lemon juice from half a lemon in room temp or lukewarm water FIRST thing in the morning! Literally, walk straight to the kitchen and drink it before coffee, eating, or showering).
Using a straw may help you drink more water faster. Invest in a few eco-friendly green straws…only if you need them.
Fruit and veggie infused water may be more appealing to you.
A few drops of essential oils in your water may be the ticket. My favorite in my water is grapefruit.
Always have your water bottle handy.
Athletes, hydration, and electrolytes
What are electrolytes? They are essential minerals in your blood, sweat, and urine, and they include sodium, potassium, chloride, calcium, magnesium, phosphate, and bicarbonate. They are crucial for body processes like conducting nerve impulses, contracting muscles, hydrating, and regulating pH levels.
Hyponatremia occurs when the sodium level in your blood is abnormally low. This can happen from water intoxication. Even though it is not common, it can be very dangerous, so it’s worth mentioning. As we sweat, we lose sodium and potassium, so it’s important for endurance athletes to replenish with more than just water sometimes. There are a lot of supplements out there right now that can be added to your water to replenish your electrolytes. Read the ingredients though just like you should with all your food and beverages.
Just because we’re athletes, doesn’t mean we get to overlook what we eat and drink. This isn’t a matter of calories in, calories out. This is a matter of toxins in, and toxins are still toxins. Look for something that has no dyes or preservatives. I’m a fan of Tailwind, which is hydration and nutrition. If you’re not a fan, find something you like. If you’re looking for electrolytes alone, you might try SALTT or LMNT. You searched long and hard for your favorite shoes, socks, sports bra, shorts, gloves, etc., so it’s time to search long and hard for your favorite hydration and nutrition.
