Water is a major component of the human body, fulfilling numerous functions and supporting every system. Among its many vital body functions, water is:
building material
transporting waste
supporting cell homeostasis
absorbing shock during activity
controlling temperature
lubricating joints
Water does all this and yet we rarely give hydration a second thought! While water is taking care of all this important business, it is being depleted from our body. And if we don't replace it, this leads to dehydration! In turn, dehydration can lead to
reduced endurance
increased fatigue
reduced motivation
increased perceived effort
difficulty passing stool
disruptions in mood
disruptions in cognitive functioning
contribution to the development of chronic illness
With all this in mind, here are some helpful tips to stay hydrated:
Drinking 10-12 cups a day is a general guideline. Optimal hydration is different for everyone and influenced by a variety of factors like diet, exercise, genetics, weight, etc.
Drink a glass of water first thing in the morning. This is when your body is most dehydrated.
Create a challenge for yourself. Start out with an attainable amount of water to drink in a day and increase from there.
Find a bottle you love. Try to avoid plastic (even if it's BPA free, other plastics are likely just as toxic).
Try a bottle with a straw or a mouth piece that easily snaps open. The less barriers between you and the water, the more often you'll drink it.
Keep your bottle visible (on your desk, in the cup holder of your car, etc).
Make spa water by putting pieces of cucumber, lemon, strawberry, mint or other refreshing flavors in your bottle.
Change your mindset and thought process when it comes to water. Think of water as life. Make a conscious effort to build this habit, not just for now, but forever.
Water Filtration
Drinking water can contain unhealthy amounts of chemical contaminants like calcium, magnesium, iron, arsenic, fluorides, phosphates, nitrates, chlorine, zinc, aluminum, & lead, as well as bacteria and other unwanted substances. It is so important to make sure your water is clean! There are a variety of water filters you can purchase that span a wide price range. There are faucet filters that attach to your sink, portable filters for your water bottle, or filtered water pitchers you can keep in your fridge. Do some research to find one that's right for you!
REFERENCES
Jéquier, E., & Constant, F. (2010). Water as an essential nutrient: The physiological basis of hydration. European Journal Of Clinical Nutrition, 64(2), 115–123. https://doi.org/10.1038/ejcn.2009.111
MWH Americas Staff, Crittenden Communications Staff, Trussell, R. R., Hand, D. W., Tchobanoglous, G., Howe, K. J., & Crittenden, J. C. (2012). Principles of Water Treatment. Retrieved from http://ebookcentral.proquest.com/lib/csudh/detail.action?docID=947864
Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439–458. https://doi.org/10.1111/j.1753-4887.2010.00304.x
Photo by Ethan Sykes on Unsplash
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