Hey there! With the hot summer months upon us, staying hydrated becomes even more important than usual. Yet, many of us struggle to drink enough water throughout the day. You might feel tired, dizzy, or even crampy, and the culprit could be simple dehydration. Let’s dive into some practical tips to help you stay hydrated and feel your best.
First off, let’s talk about why hydration is so important. Water makes your entire body function better. It keeps your organs running smoothly, your skin looking healthy, and your energy levels up. It also boosts your immune system, helps regulate body temperature, and flushes out toxins. Did you know that sometimes when you feel hungry, you’re actually just thirsty? And those feelings of dizziness, nausea, or fatigue might just be your body crying out for more water.
There’s a lot of debate about how much water you should drink. One guideline suggests half your body weight in ounces—so if you weigh 150 pounds, that’s 75 ounces (or about 9 cups) of water a day. Others stick to the classic 8 cups a day rule. Some sources say as much as 100 oz. If 75 – 100 oz. or even 8 oz. a day sounds and feels overwhelming, I’d like to encourage you to just increase by any amount you can actually manage, because that is still more than not trying at all, which your body will pay for. How about just an extra cup or two to your daily routine? Every little bit helps!
The best time and way to start your daily water intake is first thing in the morning, because your body has just gone without water for probably 8 hours or more. Many health experts recommend starting your day with warm lemon water. It’s great for flushing out excess acidity and can help your joints feel better. However, if you have sensitive teeth like me, lemon might not be the best option. Instead, try ginger water or just plain warm water. I sometimes add a drop of lemon essential oil to my water, which my teeth seem to handle better. Find what works best for you!
If you have digestive issues or a sensitive stomach, you might want to avoid ice-cold water. It might be helpful for you to know that ice slows down your digestion, and warm water is less stressful on your system. Some people prefer hot water and find it soothing.
I like to filter my tap water even though my city water is supposedly pretty good. It’s just a smart way to remove various chemicals and potential pathogens. I’ve had a few water alerts in my city, and by the time I hear about them, I’ve already been drinking the supposedly contaminated water—but I haven’t gotten sick. I wonder if my filter helped eliminate enough of the pathogens to keep me healthy. Even if your water supply is fluoride-free, a good filter will still get rid of chlorine and other chemicals.
When drinking filtered water there is a possibility it is not as well mineralized as it should be. If that is a concern, you can add trace mineral drops that can help replenish these and support your nervous system.
When you’re working out or spending time in the heat, staying hydrated is even more important. Remember, caffeinated drinks don’t count towards your hydration—they’re actually diuretics. For every cup of coffee or tea, drink an extra cup of water to stay balanced. I sometimes marvel at how I made it through my college years drinking so much coffee! Anyone else wonder about that?
If you’re wondering about electrolyte drinks, coconut water is a fantastic natural electrolyte option. It’s a healthier alternative to commercial sports drinks like Gatorade, which often contain artificial colors and ingredients. Thankfully there are more healthy and clean electrolyte options, like powders, available as well. I would definitely be looking for sugar free and artificial sweetener free brands.
Since learning about plastic in connection with food and water contamination, I use glass or stainless-steel containers to carry water. I would avoid plastic bottles, especially in hot environments, as they can leach harmful chemicals into your water. So if you know your bottle is going to sit in the sun or the car, prevent parabens and other chemicals from seeping into your water by choosing stainless steel or glass containers.
If drinking plain water doesn’t appeal to you, try adding essential oils or fresh fruit and herbs. Blueberries, basil, raspberries, mint, citrus, and lemon balm can all add delicious flavors to your water. It gives your drink a refreshing spa feel, don’t you think?
But personally, I prefer brewing myself some herbal tea. I often make a big batch and keep it in the fridge so I always have something refreshing on hand. Some of my favorite combinations are spearmint-tulsi iced tea, a fruit-based tea from Smith’s Tea Makers, or lemon balm tea from my yard. What other options have you tried?
Remember if you have headaches in the summer, it can often be a sign of dehydration. So drink up and stay hydrated for better health! I hope these tips inspire you to drink more water and do it in a healthy way.
What are some of your favorite ways to stay hydrated? Let’s chat in the comments!
