Got Water? Why Hydration Is The Key To Better Health, Weight Loss, & Slower Aging
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If there’s one topic that all physicians, nutrition experts, and medical professionals agree on, it’s the importance of water and staying hydrated. Water makes up approximately 60 percent of our body weight and is essential for maintaining our health. We can survive up to 40 days without food, but we cannot survive without water for more than three to five days. Only 57 percent of adults drink more than four cups of water per day. That is a serious metabolic drought!
I cannot stress this enough—if you are not drinking enough water on a daily basis, your body will not function at its best!
Here’s everything you need to know about water, including how to get your daily dose.
How much water do I need?
The answer to this question varies, based on a number of factors. Your weight, activity level, and overall wellness all come into play. On average, a healthy woman who engages in moderate exercise needs .5 ounces of pure, clean water per pound of body weight. A 150 pound woman, for instance, would need approximately 75 ounces of water a day, which is about 9 cups.
For an even more accurate estimate, you can check out this Hydration Calculator.
Should I be drinking tap water?
The answer to this question is also “it depends”—but the determining factor here is location. Many areas in the U.S., and all over the world, do not have access to reliable, safe tap water. The Environmental Working Group has a Tap Water Database where you can check to see if the water around you is contaminated, and if it meets EWG standards. In general, though, you’re better off avoiding tap water unless it’s filtered with a reliable filter.
There are tons of water filters on the market—you can buy a classic Brita pitcher, water bottle, or snag a filter that you can attach to your faucet. Ideally, you would have a total house filter so that all of your water is clean and without toxins. That isn’t an option for everyone, though, so just do the best you can.
Another tip: Try not to drink out of plastic water bottles, as they are full of toxins and harmful to the environment. Try a vacuum-insulated stainless steel water bottle that you can keep refilling, like this one. Your water will remain at the perfect temperature throughout the day, and I find that keeping it with me at all times reminds me to drink water.
How to get your daily water intake
Getting enough water every day is imperative—but there’s no need to drink it all at once. In fact, doing that will make you sick, nauseous, etc. Instead, space out your water intake during the day. When you break it up, it’s much easier to fit it all in!
Hydration Protocol
Upon waking, drink 8 to 16 ounces of pure, clean H2O. Think of this as a shower on the inside.
Drink 8 to 16 ounces of pure, clean water 20 to 30 minutes before each meal.
Two hours after each meal, drink 8 to 16 ounces of pure, clean water.
Take small sips throughout the day to make up the rest of your daily water requirements. Smaller sips are absorbed better and will not result in increased trips to the bathroom.
*Note: Do not drink more than 4 ounces of water during meals as that will dilute your digestive enzymes.
Tips for increasing your daily water intake
1. Carry a water bottle with you as a reminder to stay hydrated throughout the day.
2. Infuse your water with fresh produce (see instructions below) to increase the nutritional value and make the taste more interesting.
3. Set a timer on your phone to remind you to drink water.
4. Use an app to journal your water intake. Water Reminder is a good one.
5. Eat hydrating foods
Fun fact: Did you know that 20 percent of your water intake comes from food? Water-rich foods keep you hydrated, and provide a variety of vitamins and minerals without many calories. This means that you can eat more of these foods without significantly increasing your caloric intake. In addition, water-rich foods typically contain electrolytes, which help keep the body's fluids balanced. Fruits with a water content of 90 percent or higher include cantaloupe, grapefruit, strawberries, and watermelon. Other fruits with high water content are cranberries, raspberries, pineapples, plums, oranges, pears, apples, and blueberries. Vegetables also contain large quantities of water in proportion to their weight. Good options include cabbage, celery, cucumbers, peppers, spinach, all leafy greens, squash, and turnips.
How can I make my water taste better?
If you don't like to drink water or think it's tasteless, you may find it helpful and refreshing to infuse your water with fruits, herbs, and spices. Infused water is delicious, it adds some extra nutrients to your diet, and it can help you trick yourself into upping your water intake. Here’s how to make your own.
Step 1: Choose your ingredients
Choose organic produce when you can (fruits, veggies, and herbs). Wash produce and rinse herbs in cool water to remove any dirt. Hot water makes produce fall apart faster and can compromise its nutrients, so stick to cool or room temperature water.
Here are a few things you should know when choosing ingredients:
Softer fruits like citrus and strawberries can be sliced thick, thin, halved, or quartered. Harder fruits like apples should be sliced very thinly because they take longer to release flavors.
Crush fibrous ginger root, rosemary, and lemongrass with a muddler or wooden spoon; tear or crush leafy herbs like mint, basil, and cilantro to release their oils.
Loose herbs and flowers—lavender, rose petals, dried hibiscus—can be gathered in a tea infuser or small piece of cheesecloth and steeped in your water.
Cucumbers, citrus fruits, melons, and mint flavor water almost immediately. Apples, cinnamon, fresh ginger root, and rosemary need an overnight soak in the fridge.
Melons and sliced strawberries start looking waterlogged after a few hours; citrus and whole berries look pretty good even after hours in the fridge.
After four hours, unpeeled citrus can make water taste bitter. To make a big jug of infused water for a party, peel the citrus before soaking, or you can soak it unpeeled for four hours, remove it, and add fresh slices for looks.
Step 2: Find a container
Glass pitchers or large jars work well for infusing water. You can also use infusing pitchers and bottles, but these are a nice-to-have, not a necessity.
Step 3: Add your water
Add cool, filtered water to your container and enjoy! Note: You can infuse your water at room temperature for no more than two hours. After that, put it in the fridge to prevent bacterial growth.
Pro Tips:
Make sure and keep infused water icy cold for food safety—you don’t want your ingredients growing bacteria.
If you don't drink the water within 24 hours, strain out the solids and refrigerate for up to three days.
To keep sipping all day long, refill your infused water container when it's half full. It will be weaker than your first drink but still flavorful.
For more hydration, health, and wellness tips—join our Pure Joy Wellness Private Facebook Group and follow us on Instagram!
Xo,
Renata