Simple Strategies for Staying Hydrated and the Surprising Benefits for Your Body
Have you ever had those days where you feel moody, tired, hungry, or have a dull headache? Maybe your skin feels dry, or you’re noticing breakouts? Believe it or not, all of these seemingly unrelated symptoms could be caused by one thing: dehydration!
We’ve all been there—missing a few ounces of water here and there. But this often leads to two big questions:
- How much water should we be drinking every day?
- What happens if we don’t get enough?
Let’s start with the first question. One of the most common recommendations is the “8 by 8” rule, which means drinking eight 8-ounce glasses of water each day, totaling 64 ounces. Alternatively, some experts suggest drinking half your body weight in ounces. For instance, if you weigh 200 pounds, you’d aim for 100 ounces of water daily.
Now that we know how much to drink, how can we make sure we hit that goal? Here are a few tips to help you stay hydrated!
A personal favorite of mine is using a straw or drinking from a bottle. This way, you can carry your water everywhere, and it serves as a constant reminder to drink. Plus, using a straw can help avoid swallowing air, making it easier to drink more water.
Some of my clients set an hourly alarm to remind them to drink 8 ounces of water. If you’re aiming for a higher goal, try setting the alarm more frequently to increase your water intake throughout the day!
If plain water doesn’t excite you, try infusing it with citrus or cucumber. You can place the fruit in your glass or a pitcher and let it sit in the fridge for a stronger flavor infusion. It’s a simple way to make hydration more enjoyable!
Now, let’s answer the second question: what happens if you don’t drink enough water? Or rather, what can you expect when you do drink more?
Proper hydration can lead to more energy, healthier skin, better digestion, and reduced fatigue. Drinking enough water helps our organs function properly, supports metabolism, relieves constipation, reduces bloating, and—best of all—boosts your energy levels. It makes me wonder why hydration isn’t discussed more in the wellness world!
Unfortunately, when it comes to water, there are plenty of myths and confusion around what’s best. For example, some wellness trends claim cold water is better, while others say warm water is the way to go. Studies show cold water may help burn a few extra calories because the body expends energy to warm it up. On the other hand, warm water may promote better digestion since it’s already closer to body temperature and can hydrate you more quickly. So, which one should you choose? Honestly, the best temperature is the one that helps you drink more. The key is to drink water regularly!
Another common question is whether coffee, tea, or soda can count toward your hydration goal. Unfortunately, soda doesn’t count. The carbonation in soda can make it dehydrating, and overconsumption can lead to other health issues. If you drink soda, I recommend drinking extra water to make up for it. Coffee and tea can contribute to your liquid intake but should not replace water entirely.
And what about the claim that drinking water can make you feel full, leading to weight loss? While water may help reduce hunger in the short term, it’s not a replacement for proper nutrition. Be sure to keep eating healthy meals to support your body’s needs along with staying hydrated!
Lastly, is it possible to drink too much water? Yes, if you’re drinking over 5–6 liters (170–200 ounces) per day, you could be overdoing it. This could lead to issues like reflux. So, it’s important to keep hydration safety tips in mind and listen to your body. Drink to thirst and remember that more is not always better!
In general, most of us are under-drinking water. Find a hydration routine that works for you and your body, set goals, and remember how important it is to stay hydrated. Not only will you look and feel better, but you’ll also have more energy. Who wouldn’t want that? So grab a glass of water and toast to your health—hydration really is a game changer!