Hydration is one of those everyday health recommendations that we often hear about but might not fully appreciate. In a society captivated by the latest health trends and complex wellness routines, it’s easy to overlook such simple, fundamental practices.
It’s tempting to instead focus on the newest superfood or the trendiest workout program – and it’s not that we should write off all of those things entirely – but hydration remains one of the most crucial and often underestimated aspects of maintaining and improving our health.
So why is drinking water so vital? What actually counts as a hydrating beverage anyway? How can you tell if you’re truly hydrated? And should you really bother to drink filtered water?
We’re gonna cover all that and more… consider this a little “Water 101”. 😉
Water does WHAT in my body?!
- Nutrient Transport – Water is the primary medium for transporting nutrients to cells and removing waste products. It ensures that vitamins, minerals, and other essential nutrients reach the cells that need them. ✨TRANSLATION ✨: Think of water as the delivery truck that brings your body the good stuff it needs and takes away the trash.
- Cellular Function – Every cell in our body contains water and relies on it to function correctly. Water helps maintain cell structure and aids in biochemical reactions necessary for energy production and cellular repair. ✨TRANSLATION ✨: Water is like a fuel that helps power your cells, keeping them running smoothly and fixing them when they break down.
- Temperature Regulation – Water helps regulate body temperature through sweating and respiration. This process is critical because enzymes that facilitate various biochemical reactions work best within a narrow temperature range. If the body temperature gets too high, this can disrupt bodily functions. ✨TRANSLATION ✨: Water is your body’s built-in air conditioner, keeping you cool and comfortable, especially when it’s hot outside.
- Shock Absorption – Water acts as a cushion for our brain, spinal cord, organs, and babies in the womb, protecting them from physical impact and providing a buffer against injury. ✨TRANSLATION ✨: Water is like a soft pillow that protects your insides from bumps and jolts.
- Digestive Health – Water is crucial for digesting food and absorbing nutrients. It helps produce digestive juices in our mouth and stomach, and in the small intestine, it aids in the absorption of nutrients. It also helps soften stools, leading to easier bowel movements. ✨TRANSLATION ✨: Water helps keep your digestive system flowing smoothly, like oil in a well-tuned engine.
Do I have to drink plain ole water?
Nope! Though it is the best option. Herbal, non-caffeinated teas such as chamomile, peppermint, and rooibos are also great options. Coconut water can be helpful too if you’re particularly in need of an electrolyte boost, but you’ll want to save this for when you really need it since it does pack a decent punch of naturally occurring sugar. Electrolyte powders added to water can also be helpful when you’re needing extra hydration support, but avoid those with sugar, artificial dyes, and other artificial ingredients. Sports drinks, while they are billed as a good option, often contain tons of junk and are best avoided.
On the other side of the spectrum, we have dehydrating, or diuretic, beverages. These have the opposite effect of hydrating us and should be limited or avoided entirely (in the case of the more processed stuff). Caffeinated coffee, caffeinated teas (black and green), alcohol, energy drinks, sodas, sugary juices, and certain herbal teas, like dandelion or nettle, have diuretic properties.
How much water should you be drinking?
There are a lot of opinions about this, and the truth is it varies depending on things like the temperature, your weight, your activity level, and how many diuretic beverages you consume. A general guideline, for simplicity’s sake, is to drink half your body weight in ounces each day. For example, if you weigh 150 pounds, aim for 75 ounces of water daily.
If you’re drinking those dehydrating beverages, you’ll want to increase your hydrating beverages to compensate. Again, to keep it simple, multiply your ounces of dehydrating beverages by 1.5 and add that to your base number of ounces of water. Continuing with the example above, if you have eight ounces of coffee, you’d want to add about 12 ounces of water to your base amount of 75 ounces for a total around 85 or 90 ounces for the day.
Hydration Tips
- If you exercise regularly, you lose more water through sweat. Be sure to increase your intake of water on these occasions.
- The hotter it is outside, the more water we need. If you live in a hot or humid area, increase your daily water intake to stay properly hydrated.
- Foods like fruits and vegetables contribute to hydration. Incorporate water-rich foods such as cucumbers, oranges, and watermelon into your diet.
- Limit dehydrating beverages like those mentioned above.
- Drink water away from meals rather than with them so you don’t dilute digestive juices. This can help reduce the risk of acid reflux after a meal.
- Carry a reusable water bottle wherever you go. My personal favorite is this leak proof one from BruMate. It’s worth every penny.
Symptoms of Dehydration
You might know the common ones – thirst, dry mouth, dry skin, muscle cramps, headache, fewer trips to the bathroom (both #1 and #2!) – but how about some of the less associated symptoms?
- Fatigue
- Bad Breath
- Sugar Cravings
- Rapid Heartbeat
- Dry and Irritated Eyes
- Low Blood Pressure and Dizziness
- Dry and Cracked Lips
- Dry or Itchy Scalp
Clean Water Matters
While staying hydrated is crucial, the quality of the water you drink is equally important. Not only does water that is free from contaminants generally taste and smell better, but it’s much better for your health. Contaminants like lead, chlorine, arsenic, PFAS (AKA “forever chemicals”), and pesticides can stay in the body for a long time and are linked to a variety of health issues like cancer and hormone disruption. Despite stringent regulations like the Safe Drinking Water Act (SDWA), investigative reports have indicated that water contamination is a significant issue in the U.S, especially in poorer or rural areas.
To mitigate the risks associated with contaminated water, I strongly recommend using high-quality water filters that remove a wide range of contaminants. We’re not talking about that run-of-the-mill water pitcher in your fridge with the carbon filter that you may or may not actually replace. Unfortunately, even if you do regularly replace it, it’s not effective enough to remove all the chemicals needed to produce clean and safe drinking water. A good filter will remove chemicals, heavy metals, fluoride, and microorganisms. My favorite resource for safe drinking water is Clearly Filtered.
So the moral of the story here, my friends, is DON’T SKIP OVER THE SIMPLE STUFF. This basic habit can truly make a difference in your health and well-being.
Okay, now if you’re not thirsty after reading all of that, then… Well, go grab a glass of water anyway because chances are, you need it! And if you just can’t be bothered to drink plain old water, check out our collection of delicious, hydrating drink recipes.
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