Are you working on making changes to your diet and lifestyle?
One of the first and most important things that I suggest you focus on is to drink more water. Almost all the diet journals I review don’t include enough!
Water is essential for life. You can only survive a few days without it. I could argue that water is the most essential nutrient of them all. Water is needed for every cell and function in your body.
- assists in weight loss
- cushions your joints,
- aids digestion,
- helps stabilize your blood pressure and heartbeat,
- helps to regulate your body temperature, and
- helps maintain electrolyte (mineral) balance.
Even mild dehydration can
- impair mood and concentration,
- contribute to headaches and dizziness,
- reduce your physical endurance, and
- increase the risk of kidney stones and constipation.
Water is the driving force of all nature
Leonardo da Vinci
But, how much is ideal? Is there a magic number for everyone? What counts toward water intake?
Ideal Amount of Water
We often hear the recommendation to drink eight-8 oz glasses of water every day (about 2 liters).
However, the “one size fits all” approach is not the best. Our needs are different from person to person and from day to day depending on many factors. For instance, a smaller person will need less water than a larger person. A rough estimate is to drink half your weight (in lbs) in ounces of water per day.
There are some key things to pay attention to that might mean you need to adjust this amount. Pay attention to the colour of your urine. The darker your urine, the more effort your body is making to hold on to the water it has to offset dehydration. The urine looks darker because it is getting rid of the same amount of waste but in a smaller volume of water.
You may need to drink more than you realize if you’re
- sweating a lot
- in a hot/humid climate
- breastfeeding
- over age 65 (thirst sensation begins to diminish)
- at risk of kidney stones
- experiencing vomiting and/or diarrhea
So, rather than following a “rule,” pay more attention to your body’s subtle cues for water.
What Counts as Water?
All fluids and foods containing water contribute to your hydration, however pure water is the best choice for much of your fluid needs. Drinks like herbal tea can also count towards your hydration goal.
But not all drinks are equal. Consider the effects that the other ingredients have on your body. Drinks containing sugar, alcohol, and caffeine will have effects besides hydration.
For example, sugar can mess with your digestion and cravings, alcohol passes the blood brain barrier and impacts your mood, and caffeine has been thought to be dehydrating. NOTE: If you’re drinking a small amount of caffeine regularly and your body is used to it, the dehydrating impact isn’t as great.
You can get some water from certain foods. Especially fruits and vegetables like cabbage, cantaloupe, watermelon, strawberries, celery, spinach, and lettuce. (click links for recipes) Except I don’t count that in your water total for the day!
Do you want more recipes that will help you to hydrate?
>>>>>>>>>>Get my Blood Sugar Balancing Dinners Recipe Book Here
Bottom Line
There is no magic amount of water that you need. Everyone is different and it can vary by person based on activity and other factors.
The most important thing is to pay attention to your thirst. Other signs you need more water are dark urine, sweating, constipation, and kidney stones.
Pure water is your best source of fluids. Here is a great way to make it taste great! But other liquids and some foods help too. One of my personal favourite “alternative” drinks is herbal tea. I love different options such as peppermint or tulsi.
Let me know your favourite way to hydrate in our community FB group (From Aging to Energy 40+).
