One of the most common things we see in our society is a lack of hydration. Having less water than your body needs leads to dehydration on various levels, ranging from a slight decrease in endurance performance to headaches and feeling a mental fog.
Body processes influenced by hydration:
Metabolism
Skin health or Acne
Kidney function
Gastrointestinal or Bowel Function
Heart Function
Exercise induced Asthma
How much water should I consume daily?
Most studies recommend somewhere around 8-15 servings of 8 ounces of water daily for men (about 4 liters) while women can typically consume slightly less due to body mass, about 11 cups (3 liters). This number is of course an average based on the “average size” of an American man or woman - whatever that means these days.
The big caveat to consider is activity level. If you are more active you’ll need more water. We lose most of our water through sweat and normal body processes. If you are exercising, especially in warmer temperatures you’ll need to increase your water intake accordingly.
What happens when I don't consume enough water?
Common symptoms of dehydration:
Headache
Mental fog
Muscle tightness and cramping
Decreased energy
Impaired mood
Does caffeine cause dehydration?
The good news is, drinking caffeine will not cause dehydration! Go ahead and drink it. In fact, there are a number of studies suggesting health benefits when consumed in certain amounts. While you may have to urinate shortly after consuming coffee, the evidence shows that is simply because you ingested more fluid in a short period of time and must get rid of it.
I’m bored of drinking regular water…
Good news, all fluids consumed contribute to your hydration status. Even better news, carbonated water is just as hydrating as regular water! If you simply want more taste or want to mix it up, you’re still hydrating. There are a few potential downsides to drinking carbonated water. One, carbonation can cause you to fill full which could keep you from drinking as much water as you usually would. Two, drinking a ton of carbonation has the potential to irritate your stomach and can damage the enamel on your teeth. Three, you should only be drinking carbonated water that does not contain additives, sugars, etc.
Weight loss from drinking water?
Will drinking more water actually help me lose weight? There is a bit of research out there that suggests that drinking more water daily will actually cause an increase in calories burned. This effect is increased if you consume cold water as your body then needs to use energy to warm the water/body temperature. Drinking water 20 minutes before you eat a meal has been shown to decrease the amount of food you consume.
Hydrating Foods
One of our biggest sources of hydration is food. Eating foods that are high in water content can help keep your hydration levels up.
Top foods to help you hydrate:
Broccoli
Carrots
Spinach/Lettuce
Bell Peppers
Tomatoes
Radishes
Cucumbers
Where to start?
Start by challenging yourself to drink more water for two weeks.
The easiest way to consistently get more water is to have reminders or a habit. Ideally, you’d start your day with a glass of water right out of bed. Then keep a water bottle at your desk. Know the volume of that bottle and make an effort to drink a certain number of bottles before lunch and after lunch.
Increasing your water frequency slowly will allow your body to adapt to processing more water, this avoids frequent trips to the bathroom. Avoid drinking too much water during the hour before bed as this may cause you to wake up at night.
While all fluids consumed can lead to your overall water levels, there is no substitute for plain old water. Other beverages and food count, but they can be inconsistent and hard to track. Being mindful about initially incorporating little changes into your daily routine helps to create long lasting unconscious and consistent healthy habits over time.