Health Benefits of Staying Hydrated

Drinking more water is arguably the easiest healthy habit you can start right now. Water plays an integral role in most of our body’s vital functions including those of your heart, brain, and muscles.

Many of us want to try the most complicated or the most difficult methods when it comes to getting healthy or getting fit - when in reality the simple act of drinking an adequate amount of water each day is one of the best ways of keeping your body healthy and functioning at its best.

Staying hydrated keeps muscles and joints working, it helps rid and cleanse toxins from within your body, and is essential for cardiovascular health. Your body is actually comprised of up to 60% water and uses it to carry nutrients to your cells, maintain its core temperature, balance blood sugar, and even promote healthy, glowing skin.

Dehydration, on the other hand, can affect everything from digestion, cognitive functions like memory and attention, and deplete your energy levels. Dehydration can cause headaches and even affect your performance in the gym. 

There are a variety of guidelines on how much water you should aim to drink per day, but a good one that works for most of us is to try to drink an ounce of water for two pounds of body weight. This means, approximately, for every 1kg of body weight, you would need 0.033 litres of water. So, if you are 60kg, you should drink about 2 litres of water every day. And for 90kg weight, you'll need about 3 litres of water. When you have a go-to reusable water bottle like the Liquidsands 500ml bottle (link to product here), you can go ahead and calculate your daily needs and divide it by how many ml are in your bottle to find out how many times you should be refilling your bottle daily.

Keep in mind that you might need to increase this amount if you participate in intense or prolonged exercise! You’ll need to hydrate before, during and after your workout. Think: an additional 8-10 ounces per 30 minutes of exercise.

Goals for Increased Water Intake

One suggestion is to set behaviour-based goals for your water intake that are hyper-specific. Think about this: Instead of, “I’m going to drink more water.” Try: I’m going to drink a full glass of water within one hour of waking up. This goal is both specific and achievable and will set you up for success as you start creating loftier goals.

Tips to Stay Hydrated 

• Carry your reusable water bottle with you at all times! Standing in line at the bank? Have some water. Waiting for the bus? Have some water. If the bottle is already in your hand, you’ll easily find more occasions to drink it.

• Keep things interesting and add a little flavour to your water! You can try fresh cucumber, berries like strawberries and raspberries or lemon or other citrus fruits. Bonus: The vitamin C content in lemons can boost immunity as well as promote skin and joint health thanks to its ability to aid in collagen synthesis - double win! Find something that your tastebuds love! 

• Refill regularly – every time you move from your desk, for a meeting, or to get documents from the printer – use it as an opportunity to refill your water bottle. It is a good idea to take regular beak from your computer anyway, so use this as an excuse to take-a-break.

• If you find yourself forgetting to drink water during the day, you’re not alone. Try putting yourself on a water schedule to make it more effortless. This could look like a glass of water when you wake up, at breakfast, lunch, dinner, and before bed, or it could be some water at a certain time each hour. Figure out what works best for you and stick to it!

• Drink water when you’re hungry. Many times we confuse thirst for hunger cues. The next time you’re feeling hunger pangs between meals, reach for a glass of water instead! 

Water is necessary for the functions of every system in your body, and staying hydrated is essential to your overall health and wellbeing. You can help your body function optimally by drinking plenty of water each day to support its natural processes!

Trust your thirst, it’s there for a reason!

The better our bodies feel, the happier and more productive we are.  Stay hydrated.