First, I would like to admit I struggled with the content this week. Our nation is in such anguish and pain that I thought ‘why would someone focus on their wellness goals during this time?’ But it’s in challenging times that it’s important to center ourselves so we can face what’s in front of us, continuing to walk one foot in front of the other. So, in getting back to basics and foundations, let’s talk water and hydration. In case you missed the live version, you can catch it here.

Why water? There’s not much relation with water to staying well, right? Not true! We need water, folks; we’re made up of approximately 70% of it. All the work the body does requires water as a medium to detoxify, regulate temperature and absorb nutrients.  

You’ve heard reference to 8 glasses a day but how big should those glasses of water be? How specific is that recommendation for you vs. me?

Let’s start with thinking in terms of a water range. Use this simple equation – your weight in pounds divided by 2 is your baseline ounces per day. Any more depends on what you’re drinking, medications, and supplements you may take, and water loss through elimination and sweating.

Where are you getting your water from? Tap, bottled, filtered, seltzer, coconut water? Sports drinks? Wine, beer, or spirits? What about caffeinated beverages? Do you eat water-based fruits and vegetables like watermelon, cucumber, lettuce, and celery?

Are most of your fluids from drinks that are bright blue or very unnatural colors? Are you drinking most of your water at a particular time during the day? 

Ideally, tap, bottled and filtered water and unsweetened herbal teas are better options. They don’t have any added sugars, additives, coloring, caffeine or alcohol. Try to get at least half of your daily water intake from these choices.

Oh, and just because they call it ‘water’ doesn’t necessarily you’re getting much of it! Some waters can provide you with more sugars, whether natural or added, that make them count more like a carb and not water.

Here are some things you can do to get a handle on your water intake:
1 – Seltzer with a splash of lemon or lime juice is a great swap for soda or regular juice.
2 – Order an Americano more often instead of a latte.
3 – Fill a pitcher with the amount of water you need daily. Empty the pitcher corresponding to the water you drink. 
4 – Drink a glass of water when you get up in the morning and before each meal. 
5 – Swap a spirit with soda water and lime for any martini.

Lastly, thirst or a water deficit can disguise itself as hunger, cravings, irritability, headaches or constipation. If you feel any of these, try drinking a glass of water and wait 5-10 minutes. If thirst is the culprit, some symptoms will go away.

Remember, use the equation of dividing your body weight in half to get a baseline recommendation as to approximately how many ounces of water you should get per day, choose at least half your water intake from water without additives and intentionally grab a glass of water first thing in the morning or between meals. 

Don’t forget to catch weekly topics live on Facebook, Tuesdays at 1:00 pm central.

In good health and peace,