Are You Drinking Enough Water?
“Drink all the water, pee all the time!” is one of my favorite things to say to my clients when they complain about the water goal I give them. Some clients can’t handle how sympathetic I am when it comes to their water intake. But honestly, if I am going to stress one thing, it’s your level of hydration.
You probably learned in grade school that your body is made up of ~60% water. But let’s break it down by body part! The brain and heart are composed of ~73% water, the lungs: ~83% water, the skin: ~64% water, the muscles & kidneys: ~79% water, and the bones even have water at ~31% (HH Mitchell, Journal of Biological Chemistry 158)!
So what does water do for you?
- Regulates body temperature
- Moistens tissues such as mouth, eyes, nose
- Lubricates joints
- Protects body organs and tissues; acts as a shock absorber for brain & spinal cord
- Helps with digestion; prevent constipation
- Helps keep the kidneys and liver healthy by flushing out waste products
- Carries nutrients and oxygen to cells
So how much water do I need?
My go-to formula for water goals for my clients is “half your body weight in ounces.” Sometimes I simplify the goal to a gallon per day.
What are the signs I’m not drinking enough water?
- Am I hungry? It’s pretty tough to decipher between actual hunger & thirst. The next time you have a “snack attack” or you feel your energy crashing, try to drink 8oz of water first!
- Am I tired/cranky? Studies have shown that mild dehydration can cause moodiness & fatigue!
- Do I have a headache? Dehydration can cause headaches! Before you grab the coffee, try a glass of water!
- How’s my skin? How dry are my lips? Skin cells that aren’t hydrated tend to look rough and dry. You’re likely to experience more breakouts when you aren’t drinking enough water!
- How concentrated is my urine? A healthy adult should empty their bladder ~6 times per day! So when I say “drink all the water, pee all the time,” I wasn’t joking! Also, keep an eye on how concentrated your urine is. The more concentrated, the more water you need to be drinking!
Tricks for getting in your water!
- If you’re just bored of water, add some flavor to the mix! It doesn’t have to be just lemons. Add watermelon, strawberries, cucumbers, mint, etc! You have fun with it!
- Have a glass of water right when you wake up, before your delicious cup of coffee!
- If you work in an office, maybe behind a computer all day, you might lose track of time. Set a timer to have a glass of water!
- If your job has you up and about all day like mine, I find carrying my water bottle around with me is easiest!
- Drink a glass of water before you eat a meal (while you’re cooking or waiting for the microwave)!
I hope you have the motivation to drink your water now! I definitely have the motivation to practice what I preach! If you have any questions, please send me a message!
