Are you drinking enough water?

I have a friend who can’t drink more than four to six ounces of water daily.  Honest!  And she seems to be fine, health-wise.  But she’s the exception; few of us could successfully pull off living off of four ounces of water daily.  

What does low water intake look like?

But… are YOU drinking enough water?  Insufficient water intake can lead to dehydration, which can prevent your body from carrying out its regular functions. 

To work efficiently, each and every cell, tissue, and organ in your body requires a steady stream of water.  Think of it, elimination processes (breathing, urination, perspiration, defecation) depend in great part on how much water you drink.  Your temperature is affected by your water intake, and your joints depend on it for lubrication and cushioning. 

So, could you be dehydrated and not even know it?  Sometimes, we’re not sure. What we do know, however, is what dehydration can look like:

Headaches

A body deprived of water will experience lower levels of serotonin, which can lead to dull headaches and even debilitating migraines. 

Irritability and reduced ability to concentrate 

Being dehydrated can affect your mood and how well you’re able to focus and keep distractions at bay.

Feelings of hunger  

Often when we think we’re hungry, our body is crying out for water rather than for food.  

Fatigue/low energy/dizziness

Water is not the only factor at play when we experience fatigue or low energy, but dehydration can make your blood pressure drop suddenly when you stand up. 

Inability to detox or cleanse the body

No detox, no matter how basic, will work if you do not drink enough water.  

A weakened immune system

Look to low water intake as a possible cause of your increased susceptibility to flu and colds.

Constipation

Insufficient water is a major factor in constipation and is often easily corrected by upping your water intake.

Dark urine

If your urine is clear, great; but if your urine is yellow, orange, or darker, it’s time for more water–and perhaps a visit to the doctor!

Extreme cravings for sugar 

We’re prone to blame our hormones for our hankering for a doughnut or chocolate, but if you crave sweets or carbs between meals or after you’ve exercised, you might be dehydrated.

Bad breath

Dehydration leads to a decrease in saliva, and without the natural antibacterial properties of saliva working correctly in your mouth, you’ll develop bad breath.

How to solve your water problem

Obviously, the key is to drink more water, but how much? 

• The National Academies of Sciences, Engineering, and Medicine have stated that the average, healthy adult, living in a temperate climate, needs 15.5 cups of fluids for men and about 11.5 cups  for women.  Bear in mind that about 20 percent of your daily fluid intake usually comes from food and the rest from drinks.
• You’ve probably heard of the 8 x 8 rule, in which you drink at least eight 8-ounce glasses of water daily. 
• Another suggestion is to drink between 25 and 50 percent of your body weight in ounces of water daily, so someone weighing 120 pounds would drink 60 ounces of water at the most.  

1. Start your day with 16-20 ounces of water first thing in the morning.  I know; it sounds like a lot.  The first time I did it I felt weird, but now it’s a habit that I enjoy each day.  That first batch of “wake up water” will help you combat any tiredness still lingering as you awaken and will clear any brain fog from sleeping.  It helps sharpen the mind and jump-starts your elimination for the day.  I know; TMI!

2.  Drink water about a half hour before meals.  Drinking water before eating can cause your metabolism to jump a bit and might cause you to eat less at mealtime. 

3.  Stay away from sugary fruit juices, coffee, and carbonated beverages. To prevent dehydration and to make sure that your body has the fluids it needs, make water your beverage of choice.  Flavor your water by adding slices of fresh fruit (berries) or veggies (cucumbers).

4.  Increase your intake of fruit and vegetables to five to 10 servings a day.  Fruits and vegetables are a significant source of water and count toward your daily water total.

5.  Use more natural sea salt (Celtic or Himalayan), either added directly to your water or sprinkled on your food. Sea salt added to water, along with potassium, helps regulate the body’s water level and helps to alkalize the body. 

6.  Get more exercise.  Movement improves circulation and helps to place more electrolytes, such as calcium, potassium, and magnesium, into your cells.  Sodium and potassium enhance hydration.  For added benefits, drink water before, during, and after your workout. At a minimum, get in at least 30 minutes of exercise three times weekly. If you’re sweating more, or exercising in hot weather, you should drink even more water. 

7.  In high heat, particularly if the climate is dry, as well as at high altitudes, drink at least an additional 16-20 ounces of water to lessen the chance of dehydration and replenish lost fluids.

8.  Before taking a bath and before going to bed, drink a glass of water.  Drinking water before these two evening activities is thought to help lower blood pressure and the likelihood of suffering a stroke or heart attack.

What’s your water intake like?  Which of the points raised–both symptoms of water insufficiency and ways to beat it–do you recognize most in your life right now?