“Be water. Flowing, flexible, and soft. Subtly powerful and open. Wild and serene. Able to accept all changes, yet still led by the pull of steady tides. It is enough.” - Victoria Erickson

Even though you may have heard it a million times, water is one of the key aspects of our overall daily health. So despite all the groaning, it truly is so important to get a large amount of water into our bodies daily!

The Importance of Hydration

Water is essential for maintaining physical and mental health. It helps regulate body temperature, removing waste, and lubricating joints. Proper hydration can improve physical performance, prevent dehydration-related conditions like heat stroke and kidney stones, and enhance cognitive function, reducing the risk of headaches and migraines.

The Role of Electrolytes in Hydration

One thing, however, you may or may not know about water is that your body needs certain things to absorb it. Many of us lug around our massive water bottles drinking one or two a day and are still being told by our doctors we are dehydrated. It’s incredibly frustrating.

So what else do our bodies need so our hard work doesn’t go to waste?

To absorb water, your body needs electrolytes such as sodium chloride, potassium, magnesium, calcium, and carbohydrates. If you’re on a low-carb diet or you feel dehydrated and have symptoms like frequent headaches or fatigue, this may be your sign to make water with electrolytes an everyday goal.

Sources of Electrolytes

There are many ways to ensure you get enough electrolytes to absorb your water.

Foods High in Water and Electrolytes:

• Melon

• Tomatoes

• Cucumber

• Celery

• Strawberries

These fruits and veggies, among others, contain tons of water AND electrolytes to ensure your body is staying hydrated.

Electrolyte Drinks: Now I will be the first to remind you that not all electrolyte drinks are created equal. Many are either false advertising or have tons of sugar and are not good for your daily health despite having electrolytes.

One way to ensure the drink has electrolytes is if it contains lots of coconut water. Coconut water is FILLED with electrolytes and is one of the best things to drink for overall health and hydration. Just make sure that the drink is not sugar-dense so that you don’t spike your blood sugar and drastically increase your sugar consumption.

Tip: Look for electrolyte drinks with coconut water and low sugar.

Salt and Sodium: Salt is sodium, a key electrolyte that plays a massive role in water absorption in the body. Now many of us have been told that sodium is bad for us and to avoid it at all costs. While this is sort of true, it's not the entire truth. Like many things, such as sugar and red meat, salt is good for you, but only in moderation. Sodium is needed in the body as an electrolyte, but in excess can increase blood pressure.

Unless you frequently eat sodium-dense meals or foods, you are likely not at risk for increased blood pressure. Common sodium-dense foods are precooked meat such as deli ham, salted nuts, and salted butter.

Tip: For a healthy delicious hydrating snack, sprinkle some Himalayan salt on sliced cucumber. Your body will thank you!

Supplements: The last way is good old-fashioned supplements. Supplements and powders containing electrolytes are easy to find and a fantastic way to ensure you're getting enough. Again I will reiterate that it’s important to do your research because not all supplements and powders are good for you and genuinely have electrolytes in them.

Tips for Maintaining Proper Hydration

Daily Water Intake: Recommended daily water intake varies depending on the person and their habits. Things like gender, activity level, environment, and other factors all affect how much water we need to drink a day. For example, women need a little bit less than men. Additionally, since your body uses more water people who frequently exercise and live in warmer climates also need more water.

*When determining how much is your daily water intake I highly recommend using an online calculator that takes these factors into account.

• Signs of adequate hydration include: clear or light urine and having to pee every 2-4 hrs.

• Signs of dehydration are: lack of sweating when exercising, headache, fatigue, dizziness, and insomnia.

Incorporating Water into Daily Routine: If you don’t already, the best way, in my opinion, to ensure that you’re drinking enough water every day is through a water bottle with a straw. Carrying around my straw water bottle has tripled my water consumption and is something I truly believe wholeheartedly works.

The ease of drinking from it as you work or go about your day helps you slowly throughout the day without even thinking about it and consuming large amounts of water. Additionally, it has been proven the oral sensation of the straw creates a soothing effect and increases daily intake.

*Personally, I also add my electrolytes and some ice to my very aesthetically pleasing water bottle for maximum hydration and enticement to drink.

Even though adding ice makes your body work harder to cool down the water, people say it decreases water consumption. On hot days during the summer, I add a few ice cubes to my water in the morning and often find that the water gets drank faster because it is so refreshing.

Furthermore, there are many no or low sugar flavoring that can be added to water to make drinking it more enjoyable. If water isn't your jam and you have a hard time drinking large amounts of it look into alternatives like flavorings and water based drinks to increase your water consumption without having to dread it.

Tip: I love to add fresh fruit and a small amount of ice to my to make it more fun for me to drink on days when I'm feeling less inclined to drink water.

Timing of Water Intake: Drinking water during times of the day like right when you wake up, before all meals, during and after exercise, and during long durations in the sun. Avoid excessive water intake close to bedtime because it makes your body water to absorb the water along with making you need to pee during the night so it decreases your ability to get a good sleep. (If you feel extremely thirsty at night it is a big sign of dehydration)

Hydration in Different Conditions: Adjusting water intake in hot weather, during exercise, and in different altitudes is always a good idea. Being aware of our conditions helps us to avoid the symptoms of dehydration when our conditions change even for a little bit. Times to be extra mindful when on vacation especially in a warmer climate or higher altitude area (aka on a plane or colorado). Special considerations for athletes, children, and the elderly.

Consequences of Poor Hydration

Dehydration: Symptoms of dehydration include dry mouth, fatigue, and dizziness. Long-term effects of chronic dehydration can include kidney damage and urinary tract infections.

**Dehydration can be very serious if not immediately treated. If you are having any of these symptoms please go to your nearest urgent care or consume some extremly hydrating products immediately!

• Not urinating, or very dark yellow or amber-colored urine

• Dry, shriveled skin

• Irritability or confusion

• Dizziness or lightheadedness

• Rapid heartbeat

• Rapid breathing

• Sunken eyes

• Listlessness

• Shock (not enough blood flow through the body)

• Unconsciousness or delirium

Overhydration: It is possible to be over hydrated as well. Overhydration is unlikely but in some cases of extreme water consumption in a short period of time along with a few different types of health conditions it is possible for someone to have water toxicity.

Signs include:

• nausea and vomiting

• headache due to pressure on the brain

• changes in mental state, such as confusion or disorientation

• drowsiness

• muscle cramps
  

Myths and Facts

Common Myths:

Myth 1: Everyone needs 8 glasses of water a day.

• The "8x8" rule (eight 8-ounce glasses) is a general guideline, but individual hydration needs vary based on factors like age, weight, activity level, and climate. Some people may need more or less than 8 glasses a day.

Myth 2: You can't drink too much water.

• Overhydration, or hyponatremia, can occur when you drink excessive amounts of water, or with certain medical issues, diluting the sodium levels in your blood. This can be dangerous and lead to symptoms like nausea, headache, confusion, and in severe cases, seizures.

Myth 3: Thirst is the best indicator of dehydration.

• Thirst is actually a late indicator of dehydration. By the time you feel thirsty, you are likely already mildly dehydrated. It's better to drink water regularly throughout the day to prevent dehydration.
  

Myth 4: Caffeinated beverages dehydrate you.

• While caffeine has a mild diuretic effect, caffeinated beverages like coffee and tea still contribute to your daily fluid intake. They do not cause dehydration if consumed in moderate amounts.
  

*I know that for many people like me this is extremely good news!

Myth 5: Dark urine always indicates dehydration.

• While dark urine is often a sign of dehydration; it's color can also be affected by certain foods, medications, and supplements. Pale or light-colored urine is also an indicator of adequate hydration.

Myth 6: Drinking water can prevent dry skin.

• Hydration is important for overall health, but dry skin is usually caused by external factors like dry air, cold weather, and skin conditions. Drinking water alone won't significantly improve dry skin; using moisturizers and proper skin care is more effective in addition to proper water consumption.

Myth 7: You only need to drink water during exercise.

• While it's crucial to stay hydrated during physical activity; however, it's more important to drink water throughout the day to maintain overall hydration levels.

Myth 8: Sports drinks are the best way to hydrate after exercise.

• Fact: Sports drinks can be beneficial for intense exercise lasting more than an hour, as they contain electrolytes and carbohydrates. However, for most people and typical exercise routines, water is sufficient for rehydration.

Myth 9: Dehydration isn't serious.

• Fact: Dehydration can be very serious and lead to severe health issues like heatstroke, kidney failure, and electrolyte imbalances. It’s important to recognize the signs and take steps to stay properly hydrated.

Myth 10: You can’t get dehydrated in cold weather.

• Fact: Dehydration can occur in any climate. In cold weather, you may not feel as thirsty, but your body still loses fluids through breathing, sweat, and urine. It's important to drink water even when it's cold outside.

Conclusion

In summary, hydration and electrolytes are fundamental to maintaining optimal health and well-being. Water is not just a simple liquid; it is the cornerstone of life, essential for nearly every bodily function. From regulating body temperature and aiding digestion to cushioning joints and transporting nutrients, water is indispensable. When combined with electrolytes—minerals like sodium, potassium, calcium, and magnesium—water’s role in the body becomes even more vital, supporting nerve function, muscle contraction, and maintaining fluid balance.

Drinking enough water daily is crucial, but ensuring you have the right balance of electrolytes is equally important. Without electrolytes, your body cannot effectively absorb water, which can lead to dehydration, fatigue, headaches, and more severe health issues.

Why Drinking Water is So Important:

1. Supports Vital Functions: Water is essential for maintaining blood volume, regulating body temperature, and facilitating cellular processes.

2. Enhances Physical Performance: Proper hydration improves endurance, strength, and overall physical performance, helping you stay active and healthy.

3. Boosts Mental Clarity: Staying hydrated helps maintain cognitive function, reducing the risk of headaches and enhancing concentration and mood.

4. Prevents Health Issues: Adequate hydration and electrolyte balance help prevent conditions like kidney stones, urinary tract infections, and heat-related illnesses.

5. Aids in Digestion: Water is crucial for digestion, helping to dissolve nutrients and minerals, making them accessible for absorption and facilitating the elimination of waste.

Incorporating hydration into your daily routine, whether through drinking water, consuming electrolyte-rich foods, or using supplements, is essential. Make it a habit to drink water regularly, and consider adding electrolytes, especially if you are active, live in a hot climate, or follow a low-carb diet. Simple strategies like carrying a water bottle with a straw, setting hydration reminders, or flavoring your water with fruits can make a significant difference.

Remember, hydration is not just about drinking enough water—it’s about maintaining a balance that supports your body's needs. By staying informed and mindful of your hydration habits, you can enjoy a healthier, more energetic life. So, take a moment to drink that glass of water, nourish your body with electrolytes, and embrace the flow of wellness that hydration brings. Your body will thank you!

Now, lets all stay hydrated so, we can keep dancing in the rain!