Water. We hear about the importance of water all the time. Sometimes it feels like a broken record. “Okay. Thanks. I got it, it’s important. You need a lot of it.” But do we understand that hydration can come is all kinds of forms? It doesn’t just have to be drinking endless bottles of water.
A good rule of thumb is to take in at least 64 oz of h2o each day, and when we get technical about it, we actually need to be drinking half of our body weight in oz. So, to keep the math simple, if we weighed 100 lbs, we’d need to drink 50 oz of water every day.
However, in my experience, when I tell someone they need 64 or more ounces of water each day and they are currently only getting 10 oz a day, it’s completely overwhelming. So, we begin small with one extra glass of water every day. I suggest you get it in first thing in the morning so that you don’t need to worry about it the rest of the day. Once that’s a habit, let’s add one more glass and so on and so forth until you reach your goal. And don’t be upset if it takes you a full month or more to set that one extra glass as habit. It’s okay to take it slow and give yourself grace. You’ve made it this long on 10 oz, what’s one more month of 10-18 oz?
To really drive home the point that hydration is a good thing, let’s list just a few things it does for the health of our bodies. Fluids help assist with blood flow, allows nutrients and other vital elements, like oxygen, to flow through the body. It combats fatigue, reduces high blood pressure, flushes unwanted bacteria from the bladder and kidneys, and benefits the health of your skin. Doesn’t that sound great!?
Even better news, we have the opportunity to get creative in how we hydrate. It doesn’t always have to be just water! I know plenty of people who just don’t like drinking water. Here’s your saving grace: foods. We have a great array of foods that help you hydrate and can contribute to the ounces you need. Some great examples, just to name a few, are watermelon, cantaloupe, oranges, celery, cucumbers, soups and broths, and coconut water. You can also infuse your water with fruits and herbs, like mint, or a quick squeeze of lemon or lime can add great flavor.
Unfortunately, with pros there are usually cons, and the con is there are also foods that can steal our water. They work as diuretics and when we take them in, we need to take in one and a half as much water to replace the lost hydration. Examples of those water stealers are caffeinated beverages (black tea, coffee, green tea), alcoholic drinks, cured meats (my personal kryptonite), soy sauce, fried foods and sugary drinks. So, if you enjoy a 6 oz cup of joe, you need to take in 9 oz of water with it.
What’s all this to say? Hydrate. Use water and foods to do so. Stay away from your water stealers when you can. And start slow if needed. Link it to a habit you already have if that helps.
Let me know if you try any new foods or if you have any tricks to get your ounces in each day!
Go in grace and God bless,
Colleen
