The only thing that comes to mind for this week’s blog is HYDRATION.
Folks, make sure you are drinking enough water and eating foods that contain lots of water. Its gonna be HOT outside.
Some of the beverages you are drinking are likely dehydrating, so you need to take that into account when looking to drink “enough” water each day. When I say “enough” we need to ensure that we are doing more than the bare minimum as it has profound effects on all part of our bodies.
Feeling brain fog, fatigue, headaches, joint pain, constipated? Those are just a few of the side effects of not drinking enough plain pure water.
In order to get an idea of how much is needed, without any other factor, aim for 1/2 an ounce for each pound you weigh. If you are 150lbs, then you are looking for 75 ounces. Knowing that 32 ounces = 1 litre, 64 ounces = 2 litres - you are looking for 2.3 litres, at the bare minimum.
Then you add to that based on:
The temperature outside - add more when it is hot and dry outside
Your activity level - exercise, walking, chores, etc
Dehydrating beverages such as coffee, pop, alcohol - drink the same amount of water to cancel those dehydrating fluids out
How much you are talking - giving presentations or visiting uses a lot of moisture
If you have been vomiting or have diarrhea
So in days like these, if you have had a coffee, it is 30+ outside, you are doing a 1 hour presentation at work, and walking your dog in the evening, you will likely need closer to 4 litres.
We often do not realize we are dehydrated so some ways to tell are:
Pinch the back of your hand - the skin should go back to flat quickly if it does not you need more water.
Urine should be clear to a very light yellow. Dark most likely means it is concentrated due to low water in take.
Don’t wait until you are thirsty to drink - you are already dehydrated when those signals start.
If you know ahead of time that you are going to be outside when it is hot, or doing some heavy exercise or movement, etc, aim to load up on water the day or 2 before.
Here are ways to help naturally add water daily:
Eat lots of fresh fruits and vegetables - these are naturally full of water
Add berries, cucumber, watermelon, orange slices, lime, lemon, etc, to your water to give it natural flavour and nice health benefits like electrolytes.
Set out a few bottles of water for the day that equal the amount you are looking to consume. Say 3 litre bottles on your counter and plan out regular times to ensure you consume it all over the day. Seeing it visually helps. And having them sit with cucumber or berries infuses the flavour.
If you are already doing these things, great. If not, give a few of those suggestions a try. The benefits you see may be a huge boost to your health. Imagine headaches that disappear or constipation that naturally resolves. Priceless!