Today let's talk about proper hydration. If you've been keeping up with me, you're now a pro when it comes to knowing how your water is sourced, and where to find the best water you can drink, but now it comes down to the important question...are you actually drinking it?
Dehydration has become a HUGE health dilemma in our society today. Many people are walking around unaware that the symptoms they are experiencing could be relieved by simply drinking more water!
But if the solution is so simple, then why do we have this problem in the first place?...
It is because we are replacing our daily water with soft drinks, sugary juices, and other stimulating beverages that just don't properly hydrate us. And in some ways it totally makes sense right? Who would want to drink boring old tap water, when you have a can of delicious Coca-Cola or mango flavored iced tea waiting for you in your fridge? And water isn't going to give you the energy you need right? If you have trouble waking up in the morning, or you need something to get you through that afternoon slump, water just isn't going to cut it. You're turning to all kinds of sodas, lattes, and energy drinks to keep you going. And before long this simple choice of which beverage you're going to drink has become a habit, which has now led to an addiction you cannot give up.
I know the word addiction may sound extreme, but think about it. How many people do you know that cannot get through their day without the support of some kind of stimulating drink? I know plenty of people who start their day with a bottle of mountain dew, or a trip to the Dunkin' Donuts drive thru, all before they have even considered taking a single sip of water. What we may not be considering is that many of the symptoms we are trying to alleviate with our soft beverage of choice (low energy, fatigue, moodiness), are actually being caused by the beverage itself!
Let's consider for a moment the symptoms of dehydration:
chronic fatigue
headaches
muscle cramps
body aches
dry mouth
bad breath
constipation
little urination
dizziness
low blood pressure
moodiness
If you experienced any of these symptoms on a daily basis, wouldn't you be looking for a way to feel better? Many beverage and junk food companies understand this and advertise their products accordingly. Just think about the marketing campaign for a snickers bar: nobody likes you when you're "Hangry." But what most people do not realize is that it's not a snickers bar, or a diet soda, or an energy drink they need, it's simply a glass of water.
So how can we start elevating our beverage choices so that they actually work for us and our health? Today I'm giving you my top tips on how to stay properly hydrated and feeling good all day long.
1. Drink water first thing in the AM
Want to hear the best job advice I've ever gotten? One of my first full time jobs started bright and early at 6 am and I was the opposite of a morning person back then. I asked a more seasoned coworker how he was managing getting up so dang early and he gave me advice I still use to this day. He told me to drink LOTS of water to help wake me up.
Drinking water first thing in the morning pumps oxygen to your brain, giving you a burst of energy and letting you know it's time to get moving. It also jump starts your metabolism, helping the body to flush out toxins, eliminating that often sluggish feeling you get first thing in the AM. Many experts call this process "the internal bath."
2. Bring a water bottle with you wherever you go
If you don't have one already, invest in a portable 16 oz water bottle to bring with you on the go. Always make sure it's filled before you leave the house, even if you won't be gone long. That way you'll be less likely to stop for a soft drink.
3. Add natural flavors to your water
Add lemon, lime, fruits, and herbs to your water to add flavor and increase the health benefits. Some of my favorite combinations are strawberry and basil, lemon and cucumber, and watermelon and mint. You can even add these flavors to an ice cube tray for easy hydration on the go! Put a few pieces of chopped fruit, lemon juice, and water into an ice cube tray and add it to your water bottle for the easiest flavored water ever.
4. Eat more hydrating foods
The standard American diet is full of sodium rich processed foods that dehydrate the body. To stay hydrated, eat fruits and vegetables like cucumber, melon, citrus fruits, celery, bell peppers, carrots, kiwi, and pineapple. Many of these foods are also hgh in electrolytes, which are depleted from the body when we're dehydrated.
5. Replace sugary soft drinks with healthy alternatives
I get it; sometimes you just want to treat yourself to something sweet! BUT choosing drinks high in refined or added sugar leads to dehydration. Think about your go to soft drink. How often do you drink it and why? Do you drink it for the flavor? For energy? Or just out of habit? Is there an alternative option that wil not have such a taxing effect on your body?
Here are my top recommendations:
Trade soda for kombucha. Kombucha has a similar mouth feel as soda (it's carbonated), but loaded with gut healthy probiotics and lots of flavor options.
Trade Gatorade or sports drinks for coconut water. Coconut water is naturally high in electrolytes, replenishing your body after a work out or in hot weather without the added sugar of a conventional sports drink.
Trade bottled iced teas with homemade tea. Many bottled iced teas such as Snapple and Arizona, are full of added sugar and artificial flavor. Buy your favorite flavored teas in loose leaf form, and brew up a pitcher of iced tea at home. You can naturally sweeten it with honey and chopped fruit.
Trade energy drinks for home brewed coffee, matcha, or cacao. Making your own energy concoction at home is always best because you know exactly what's in it. You can also control the quality of the ingredients you are using, and get creative by adding different energizing herbs and spices.. My favorite high energy elixir is a hot or iced cacao latte (depending on the season!). Find the recipe here!
And to get more ideas on how to crowd sugar out of your diet, check out my
What are some of your favorite ways to stay hydrated? Do you have a go-to healthy drink I didn't mention? Is there a glass of water next to you as you're reading this right now?