Sep 042019

We all know we need to drink “enough” water… But how much is “enough?” And what non-water options count toward my daily intake?

Let me tell you that the amounts often suggested as optimal might not apply to you;  this is because everyone is different. #surprise

In this week’s post, I’m sharing with you the signs and signals your body uses to communicate how much water it needs. I also have a list of non-water drinks and foods (yes foods!) that count toward your daily water intake.

Plus, I have ten non-water hydration ideas for you as well.

Let’s dive right in (pun intended)…

Water is essential for life. You can only survive a few days without it. And being hydrated is essential for health. I could argue that water is the most essential nutrient of them all. Water is needed for every cell and function in your body. 

Water is a huge part of your blood; it cushions your joints and aids digestion. It helps stabilize your blood pressure and heart beat. It helps to regulate your body temperature and helps maintain electrolyte (mineral) balance. And that’s just a few of its roles.

Dehydration can impair mood and concentration, and contribute to headaches and dizziness. It can reduce your physical endurance, and increase the risk for kidney stones and constipation. Extreme dehydration can cause heat stroke.

So, water is critical for life and health. 

But, just as way too little water is life-threatening, so is way too much. As with most things in health and wellness, there is a healthy balancebe reached.

But, there are conflicting opinions as to how much water to drink. Is there a magic number for everyone? What counts toward water intake?

Let’s dive right in.

How much water do I need?

Once upon a time, there was a magic number called “8×8.” This was the recommendation to drink eight-8 oz glasses of water every day;  that’s about 2 liters of water.

Over time, we’ve realized that imposing this external “one size fits all” rule may not be the best approach. Now, many health professionals recommend drinking according to thirst. You don’t need to go overboard forcing down glasses of water when you’re not thirsty. Just pay attention to your thirst mechanism. We have complex hormonal and neurological processes that are constantly monitoring how hydrated we are. And for healthy adults, this system is very reliable.

Besides thirst, pay attention to how dark and concentrated your urine is. The darker your urine, the more effort your body is making to hold on to the water it has. Urine is still getting rid of the waste, but in a smaller volume of water, so it looks darker.

There are a few other things to consider when evaluating your hydration status. If you’re sweating a lot, or are in a hot/humid climate drink more. Breastfeeding moms, elderly people, and people at risk of kidney stones need to drink more water too. So do people who experience vomiting and/or diarrhea, as both can quickly dehydrate our bodies.

So, ditch the “one size fits all” external rule, and pay more attention to your body’s subtle cues for water.

What counts toward my water intake?

All fluids and foods containing water contribute to your daily needs. 

Water is usually the best choice. If you’re not drinking pure water, consider the effects that the other ingredients have on your body. Drinks containing sugar, alcohol, and caffeine will have effects besides hydration. Sugar can mess with your blood sugar balance. Alcohol can make you feel “buzzed.” And caffeine can keep you awake. Let’s talk a bit more about caffeine for a second.

Caffeine is the infamous “dehydrator,” right? Well, not so much. If you take high dose caffeine pills, then sure, they cause fluid loss. But the idea that coffee and tea don’t count toward your water intake is an old myth. While caffeine may make you have to go to the bathroom more, that effect isn’t strong enough to negate the hydrating effects of its water. Plus, if you’re tolerant to it (i.e., regularly drink it) then the effect is even smaller. So, you don’t need to counteract your daily cup(s) of coffee and/or tea.

Also, many foods contain significant amounts of water. Especially fruits and vegetables like cabbage, cantaloupe, watermelon, strawberries, celery, spinach, lettuce, apples, pears, oranges, grapes, carrots, and pineapple. These foods are over 80% water, so they are good sources of hydration.

So, you don’t need to count your plain water intake as your only source of hydration. All fluids and foods with water count.

Conclusion

There is no magic number of the amount of water you need. Everyone is different. Children, pregnant women, elderly people need more.  Episodes of vomiting or diarrhea will also increase your short-term need for more water.  The most important thing is to pay attention to your thirst. Other signs you need more water are dark urine, sweating, constipation, and kidney stones.

Water is your best source of fluids. But other liquids, including caffeinated ones, help too. Just consider the effects the other ingredients have on your health as well. And many fruits and vegetables are over 80% water so don’t forget about them.

Let me know in the comments: What’s your favourite way to hydrate?

Recipe (Hydration): Tasty hydrating teas

You may not love the taste (or lack thereof) of plain water. One thing you can do is add some sliced or frozen fruit to your water. Since we learned that you could hydrate just as well with other water-containing beverages, here are some of my favorite herbal teas you can drink hot or cold.● Hibiscus● Lemon● Peppermint● Rooibos● Chamomile● Lavender● Ginger● Lemon Balm● Rose Hips● Lemon Verbena

Instructions

Hot tea – Place tea bags in a pot (1 per cup) and add boiling water. Steep for 5 minutes and add a touch of honey and slice of lemon, if desired. Serve.

Iced tea – Place tea bags in a pot (2 per cup) and add boiling water. Steep for 5 minutes and add a touch of honey, if desired. Chill. Add ice to a glass and fill with cold tea.

Tip: Freeze berries in your ice cubes to make your iced tea more beautiful and nutritious. 

Serve & enjoy!

Yours in Health,

Penny ( certified health coach ) Healthy Habits Solutions

Penny Welke

I would like to induced myself Penny Welke I am happily married for 30 years, we have 4 children, 9 grandchildren My husband owns is own lawn care and snow removal business. I am a retired hairstylist of 30 years. I have work in salon and spa salon. I worked as cosmetologist for 30 years and Massage Therapists 11 years. In 2015 I got induced to wonderful company a easy solution how to get more fruits and vegetables to everyday, helping myself and others how to shred bad habits teaching others how live a healthy lifestyle. I love doing both profession because they go hand and hand. It was long and hard decision to give up my salon business but my heart wasn't in anymore, my heart led in direction in following my passion in Health and nutrition In 2009 my Avenue changed, deciding to take a leap of faith and started my own business. I working chiropractic office until he closed the doors than I had find place to do my massage business. Finding a place across from Red Robin behind mcmanion chiropractor and physical therapy building been there for 3 years. Having a passion for health and nutrition. Impacting people lives with my hands and impacting people and with their health. Teaching people how to live a healthy lifestyle by shredding bad habits by creating healthy habits. Seeing the benefits of getting regular massages on a regular basis. Helps with circulation Stress Headaches, Muscle tone Helps with preventing Helps improve posture, muscle tension The modalities I do is bamboo massage, deep tissue, trigger point, warm stone, myofasacia , relaxation, pregnancy massage. Using warm towels, essential oils. I customize my services and tailor each session to your individual needs. Whether you are looking to reduce stress, reduce pain, or are recovering from an injury – I am here to help you achieve your goals through therapeutic massage. I impact people lives with my hands and I impact people lives with their health. Giving them a solution to help them with their neck, shoulders and back issues. Giving them hope through massage and wellness. More and more physicians are recommending therapeutic massage for their patients as they see all the great benefits it has. I see on average of 5 or more referrals every week from the medical community. Ask your healthcare providers if they think massage would benefit you. Whether migraines, low back pain, plantar fasciitis, fibromyalgia or whatever your ailments are more than likely the pain and suffering can be helped with regular massage. Because of Juice Plus my family is living a healthier lifestyle. I thought I was somewhat healthy but learned with JP+ and Shred10 program what healthy really is! My body was going through a-lot hormone changes ended up with dermatitis, allergies in early 40’s. Suffered with IBS most of my life, dealing with diarrhea and constipation and rectal pain. Taking prescription medications for all of them. Taking handful of vitamins on market and spending tons of money on them. I know I needed a change. 4 years ago, I am thankful for my friend shared a simple way to flood my body with fruits and vegetables. So I decided to get started right away I noticed more energy, I no longer take medicines for my lBS , allergies or my dermatitis. I sleep better, I can focus better,I am regular and no retal pain, skin and hair is healthier, cravings shifted and rarely ever sick, my immune system improved, inflammation has greatly improved. I feel younger in 50’s than I did in my 30’s and 40’s. A process I was Making in Health everyday to live a healthier lifestyle, with one simple change. I am grateful for a solution to impact our Health and others giving them hope, provide families with a simple solution to use everyday and help them to live healthier lifestyle. Because of Juice Plus I will inspire and leave a legacy that impacts generations to come.


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