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How to Stay Hydrated + Why it Actually Matters [Free Download]

We all know we need to drink water, but most of us don’t really stop to think about why. And we usually don’t drink enough – in fact, the average adult drinks less than half of what they need each day.

Sure, we’re taught that our bodies are made up of more than 50% water, but here are some facts you might not know about the importance of proper hydration and tips on getting plenty of H20!

Benefits of Staying Hydrated

Important for basic body functions

  • Regulates body temperature and blood pressure
  • Keeps blood circulation and flow pumping
  • Aides in detoxification and absorption of nutrients
  • Promotes healthy digestion and elimination
  • Immune system support

Brain & mental health support

  • Helps with minor cases of dizziness, fatigue and brain fog by promoting more energy and clear thinking
  • Mood booster
  • Reduces stress
  • Prevents headaches

From the inside out

  • Supports our largest organ – our skin – and prevents it from becoming flaky, tight and dull
  • Promotes cell elasticity and growth
  • Assists with muscle cramps and pains
  • Lubricates joints and spine
  • Reduces dry appearance of hair and nails

*As my chronically ill friends know, even at the optimal hydration, we may not experience all these benefits by just drinking water alone. (Especially with conditions such as POTS in which it is very hard for the body to become/stay hydrated.) If you have or suspect you have a condition that prevents you from staying hydrated, talk with your doctor!

Tips to Stay Hydrated

Drinking adequate water is critical for everyone’s health, but it can be tough to get all we need each day. Here are some tips that can help:

Drink a full glass when you wake

Sleep dehydrates the body. Drinking a full glass when waking brings a boost of energy and helps the body wake up.

Don’t wait until you’re thirsty

By the time you become thirsty, your body is already getting dehydrated.

Track it

Get a free download of a doodled water tracker made by yours truly! Stick it in your planner, bullet journal, keep at your desk – wherever you’ll see it throughout the day.

Carry a bottle with you

You’ll be more likely to drink water if you have a bottle with you to keep it top of mind. Of course, help reduce plastic by getting a reusable one!

Mix it up

Try adding different fruits, vegetables or herbs for subtle flavor like lemon, lime, ginger, cucumber, or mint.

Eat water dense foods

Stock up on your fruit and veggie intake for the day and include some that have higher concentrations of water such as zucchini,  watermelon, cucumbers, tomatoes, cantaloupe, grapefruit, pineapple or strawberries.

Include electrolytes

Electrolytes help our bodies absorb water quicker and retain hydration longer. I have been using these tabs which have been really helpful. You can also get electrolytes from bananas and coconut water.

Watch your sodium

Too much salt in ones diet can be hard on the heart and blood pressure, however too little salt plays a role in dehydration. Salt is an electrolyte. Adding ¼ tsp of high quality salt (I really like this brand) for every four cups you drink can help with absorption.

Important to Remember

The average recommendation is 8 8-ounce glasses of water per day. Drinking too much water can be a strain on the body, like our digestive system and kidneys, so make sure you consult with our doctor on the exact amount you should be drinking. Also talk to your doctor before adjusting the amount of salt you add or decrease to your diet.

Happy hydrating!

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