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wisdom and wellness

Sip to Success: The Ultimate "How-To" Water Guide

Updated: Apr 26

Let water flow in you and out of you, for water is life

Water is often overlooked, but its significance cannot be overstated when it comes to our overall health and well-being.

From regulating body temperature to aiding in digestion and promoting a radiant complexion, water plays a crucial role in maintaining optimal functioning of our beautiful bodies.

In this blog post, we'll delve into the reasons why we need water, explore its numerous health benefits, discuss how much water to drink, and provide tips for ensuring you stay adequately hydrated.

Water glass, water jug, plant, and bowl of strawberries
The "How-To" Water Guide

Why do we need water?

  1. Regulates our body temperature: Water acts as a coolant, helping to maintain a stable body temperature even during physical exertion or hot weather

  2. Removes toxins and clears harmful substances: Water plays a vital role in flushing out toxins, free radicals, and waste products, promoting detoxification and supporting overall health

  3. Transports oxygen and nutrients: Adequate water intake ensures the efficient delivery of oxygen and vital nutrients to cells and organs, promoting their optimal functioning

  4. Aids in digestion: Water helps in the digestion process by facilitating the clearance of excess waste products, promoting regular bowel movements, and supporting a healthy digestive system

Health benefits of water

  1. Immune booster: Proper hydration supports a robust immune system, helping to defend against infections and diseases

  2. Improved complexion: Drinking enough water leads to youthful, hydrated skin, as well as healthier hair, nails, and eyes, contributing to an overall improved complexion

  3. Weight loss and management: Water can assist in weight loss efforts by boosting metabolism, acting as an appetite suppressant, and promoting a feeling of fullness

  4. Increased energy: Staying hydrated helps maintain optimal energy levels, allowing you to stay focused and perform at your best throughout the day

  5. Enhanced brain functionality: Water plays a vital role in cognitive function, memory, and concentration, supporting overall brain health

  6. Mood stabilizer: Proper hydration can have a positive impact on mood and emotional well-being

  7. Improved physical performance: Adequate water intake is essential for optimizing athletic performance and preventing dehydration-related fatigue

  8. Decreases overall health risks: Sufficient hydration has been associated with a lower risk of certain medical conditions, including infections and certain types of cancers

How Much Water Should I drink?

Determining the ideal water intake depends on factors such as body size and activity level.

As a basic rule of thumb, aim to drink at least half of your body weight in fluid ounces or liters

For example, if you weigh 150 pounds (68 kilograms), aim to consume 75 ounces (2.2 liters) of water per day.

When Will I Need More Water?

  1. Engaging in physical activity: The more you exercise and sweat, the more water you need to replenish what is lost. As a general guideline, add 8 ounces of water for every 15 minutes of exercise

  2. Consuming caffeine and alcohol: Caffeine and alcohol have dehydrating effects, so for every cup of coffee or alcoholic drink you have, be sure to add a glass of water to offset the dehydrating effects

  3. Hot temperatures: Higher temperatures lead to increased water loss through sweating, making it important to increase water intake to stay adequately hydrated

  4. Occupational demands and exposures: Certain professions or environments may result in increased water requirements. Consider the demands of your work and adjust your water intake accordingly

  5. Treatment of medical illnesses: Various medical conditions, such as infections, upper respiratory illnesses, GI conditions, migraines, and chronic diseases, may necessitate increased water intake. Consult with your healthcare provider for specific recommendations

How will I know if I've had enough water?

  1. Urine color: The ideal urine color is pale yellow. Darker urine may indicate dehydration and the need for increased water intake

  2. Frequency of urination: Voiding every 2-4 hours while awake is generally considered normal. If you go less frequently, you may not be drinking enough water, while more frequent urination may indicate excessive fluid intake or an underlying medical condition

  3. Hydration signs: Hydrated skin, nails, hair, and eyes, along with a moist mouth and throat, are signs of sufficient hydration

  4. Bowel movements: Soft and regular bowel movements are indicative of proper hydration.

Please Note: Certain medical conditions and medications can affect urination frequency, so it's essential to consider individual circumstances

What if i don't like the taste of water?

  1. Gradually replace one glass of your previous beverage choice with water

  2. Infuse your water with fruits and herbs like lemon, lime, orange, mint, basil, or cucumber for added flavor

  3. Experiment with different temperatures, such as hot water with tea and lemon or cold water with various ice cube sizes

  4. Opt for sparkling water, both flavored and non-flavored options

  5. Drink water while eating to enhance the flavor of your meal

  6. Use a straw to make drinking water more enjoyable

  7. Try drinking from different cups and materials like glass or metal to switch up your experience

  8. Make homemade popsicles using water as a base

Bonus water tips

  1. Start your day by drinking 20 ounces of water before consuming any other beverages. This ritual helps hydrate your body, especially after 6-10 hours of sleep

  2. Drink water before and after consuming coffee. It replenishes water loss and also cleans your mouth

  3. Keep a pitcher of filtered water in your fridge to easily track your intake volume and serve as a reminder to drink more water

  4. Bring the water you need to your workplace, ensuring that it's readily available and easily accessible

  5. Establish a water-drinking routine and make it a habit in your daily life

Incorporating an adequate amount of water into your daily routine is crucial for maintaining good health and well-being.

Remember, staying properly hydrated can bring about numerous benefits, from improved immune function and complexion to enhanced physical performance and mood stability.

Make hydration a priority and reap the rewards of a well-hydrated body.

Please Note: The information provided is general in nature. If you have specific health concerns or conditions, consult with a healthcare professional for personalized advice.

Much Appreciation,

Jenna Leigh XO

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