Hydration - the Unsung Hero of Wellness

Written by Lynae, Founder of Healthy Living with Lynae, CHN, NNCP

As much as we all know we need to drink more water, most of us are not drinking enough.

With persistency and putting the right strategies in place, drinking more water can become a natural part of your daily routine and one that you should aim for!

Thirst is a natural indicator that your body needs hydration. But there are other signs of dehydration; dark urine, decreased urination, dry mouth, dry throat, fatigue, dizziness, dry skin, headaches, rapid heart rate, confusion and irritability.

Why Water?

The key reasons why staying hydrated matters:

• Regulates Body Temperature – Water helps your body maintain a stable temperature, especially through sweating and respiration.

• Boosts Energy Levels – Dehydration can cause fatigue and brain fog, making it harder to focus and stay active.

• Supports Digestion & Nutrient Absorption – Water helps break down food and transport nutrients throughout the body.

• Aids in Detoxification – It flushes out waste and toxins through urine, sweat, and bowel movements.

• Promotes Healthy Skin – Proper hydration keeps skin looking fresh, reducing dryness and wrinkles.

• Lubricates Joints – Water keeps joints cushioned and helps prevent stiffness or pain.

• Supports Heart & Kidney Function – Staying hydrated reduces strain on the heart and helps the kidneys filter waste efficiently.

• Prevents Headaches & Muscle Cramps – Dehydration is a common cause of headaches and muscle cramps.

• Physical Performance - Drinking enough water before, during and after exercise helps maintain fluid balance, regulates body temperature, prevents dehydration, which can impair performance.

• Enhances Cognitive Function - Staying hydrating helps maintain optimal brain function, which can enhance mood and reduce feelings of fatigue and irritability.

• Hormonal Balance - Water is essential for various bodily functions, including hormone regulation.

• Facilitates Nutrient Transport - Many nutrients, including vitamins and minerals, are dissolved in water, allowing them to be transported effectively. Water is major component of blood, which is vital for transporting nutrients to cells and tissues.

• Aids in Weight Management - Drinking water can help control calorie intake. Also drinking water before meals can help increase feelings of fullness and by replacing other high-calorie liquid options with water.

  
  

How Much Water is Enough?

The amount of water an individual needs can vary based on several factors including age, sex, activity level, climate, diet, caffeine and alcohol intake, underlying health conditions and overall health. However, the general recommendation suggests a daily water intake of about 3.7 liters (125.1 ounces) for men and 2.7 liters (91.2 ounces) for women. This includes all beverages and food sources of water.

Other popular methods are the the 8x8 rule, which suggests drinking eight 8 ounce glasses of water a day and the body weight method, which suggests drinking about half your body weight in ounces of water per day.

Many fruits and vegetables (like cucumbers, oranges, and watermelons) have high water content and contribute to your overall fluid intake. Ultimately, the best way to determine your hydration needs is to pay attention to your body, drink when you are thirsty, and adjust your intake based on your activity level and environmental conditions.

Tips to help Increase your Water Intake

• Set clear goals.

• Use a water bottle and keep water visible.

• Establish reminders.

• Create a routine.

• Start a water challenge.

• Celebrate your wins.

• Use a Water Tracker App.

• Drink water with meals.

  
  

What are Electrolytes and Do I Need Them?

Electrolytes are minerals (sodium, potassium, calcium, magnesium, chloride, bicarbonate) that carry an electric charge and play crucial roles in various bodily functions. They help maintain the balance of fluids in and out of cells, tissues, and organs, they are vital for muscle contraction and relaxation, critical for transmitting electrical signals to the nervous system, and help maintain the body's pH level, which is crucial for normal metabolic processes. Additionally, they support:

• Heart Health: Electrolytes, especially potassium and sodium, are essential for maintaining a regular heartbeat and healthy cardiovascular function.

• Supports Kidney Function: Electrolytes play a role in kidney function by helping regulate blood pressure and fluid balance.

• Enhanced Performance and Recovery: Athletes often use electrolyte drinks to enhance performance, endurance, and recovery post-exercise.

• Hydration: Many electrolyte drinks come in various flavors, making it easier and more enjoyable to stay hydrated, especially for individuals who struggle to drink enough plain water.

While most people can obtain adequate electrolytes through a balanced diet, specific situations may warrant the use of electrolyte supplements or drinks, such as during intense exercise, after illness, especially when experiencing fluid loss, in hot weather and in specific diets. Always consider consulting with a healthcare professional if you have any concerns about your electrolyte balance.