Water, Water Everywhere and Not a Drop to Drink!
We all know being well hydrated is good for us, but did you know...
That hydration levels can affect your body composition, mental focus, sleep, and recovery? The human brain is composed of 95% water, lungs are 90%, blood is 83%, muscles are 76%, and bones are 22% water. Water consumption must balance water loss. If the body suffers through a water deficiency, the lymphatic system that helps maintain fluid balance (and immunity) prioritizes essential cells at the cost of damage to less important ones, causing your body to perform less efficiently. As a result, dehydration can cause a variety of symptoms including headaches, fatigue, lack of focus, joint pain, dizziness, and body aches.
If it's so important and so easy, why don't most of us drink enough?
We don't like the taste of plain water.
We don't have physical cues for thirst as we do for hunger (grumbling stomach, shakiness) or fatigue (sleepiness, brain fog, yawning).
We confuse thirst for hunger.
We attribute a range of dehydration symptoms to other causes.
We don't have the same sensory cues around us to remind us to drink as we do for food (ads, smells, snacks at the checkout, etc).
We don't want to be running to the bathroom all the time!
So How Much and How To?
Children between the ages of 4 to 13: drink between 1 liter to 1.7 liters (4-6 cups per day) of water per day depending on their age and gender (males tend to have higher fat levels, hence requiring more water).
Adults: Men need roughly 3 liters (13 cups) of water while women require 2.2 liters a day (9 cups).
For the physically active: Take at least 2.7 liters, 11 cups of water.
Best times of the day?
After waking up to activate your internal body organs
Before taking a bath to lower blood pressure
Thirty minutes before eating to help in digestion and about an hour later to give the body time to absorb the food's nutrients
Before going to bed to account for any fluid loss as you sleep
Set drinking reminders on your phone
Eat your water in the form of hydrating, low cal foods like high-water fruits and veggies
Spice up your water with fresh lemon or lime, drink flavored seltzer, herbal tea, etc.
Get a fun drinking cup that is just yours! (I like ones with straws)
As for running to the bathroom all the time???
Hydrating will help you get your daily steps in! Bonus! :)