River Ford Fitness

Everyone knows they should drink adequate water but it seems to be a challenge for a lot of people. Today I’m going to break down why you need it and how to make it less of a hassle!

tall jar of water

Why you need water

We all know we should drink enough water. But why?

Your body needs water for:

  • every cell function
  • digestion and elimination
  • lubricating joints
  • regulate body temperature
  • nutrient absorbtion
  • boost energy
  • hydrates skin

As you can see, water does a lot for you!

How much water do you need?

The average person needs about half their body weight in ounces daily.

That means if you are 160 pounds, you would need roughly 80 ounces of water.

If you’re active you’ll need a little bit more to replenish from workouts, long walks, or endurance training. An endurance athlete may even need to add enough electrolytes to his drinking routine.

Pre and postnatal nursing moms will need more fluids too!

Where to get water from

Most of your water consumption should come from water. But you can get some of your hydration needs met by eating water-dense fruits and veggies, and even tea+coffee.

hydrating strawberries on a cutting board

Water dense fruits and veggies include:

  • Watermelon
  • Pineapple
  • Strawberries
  • Kiwi
  • Bell peppers
  • Cucumbers
  • Celery

I love to eat some watery fruit or veg with every meal! For breakfast, I’ll put berries in my oatmeal, yogurt, or cottage cheese. And for lunch + dinner, I always try to add some cucumbers, peppers, or celery on the side if it’s not already cooked into the meal.

bowl of porridge with kiwi, banana, strawberries

Tips to make drinking water a habit

Personally, I don’t have a problem drinking water. I started this habit back in middle school believe it or not. The teachers couldn’t deny me using the restroom when they saw how much I chugged during class! This is when my crunchy habits started as my mom worked for holistic medical doctors.

When I would go to work with my mom on an off-school day I would read all the Yoga Journals and other health magazines. I’ve become quite the fanatic since then!

But I know not everyone grew up in such a health-focused environment. Let me share some tips on making water a habit for good!

  1. Have a glass of water when you first wake up. I like to keep a quart sized glass full and ready on bedside to drink when I get out of bed.
  2. Get a water bottle with a straw that you like. If it’s a solid color you can decorate it with fun stickers for an added bonus!
  3. If you think plain water is drab, add lemon or lime, grapefruit or orange slices, or a mint cucumber combination. The options are endless! You could even fill a large pitcher with water and put frozen berries for a yummy refreshing drink.
  4. When drinking caffeine or alchol stick to a one-to-one method. Hydrate first with a glass of water, then enjoy your beverage of choice.
  5. Use a water bottle that has the times on them. This could help for those who are visual and need to see how much they’ve had and how much more they need to drink before the day is over.
  6. Don’t be afraid of becoming the crazy person who always has a water bottle nearby!
blue hydroflask for drinking water
https://www.hydroflask.com/40-oz-wide-mouth-w-straw-lid?color=laguna
drink water bottle with times

These are only a few ways to add more water to your day. Let me know in the comments below if you have a tip I’ve left out.

Indicators that you’re dehydrated

How can you tell if you’re dehydrated? Well, there are several indicators of dehydration.

To note what may seem obvious, if you feel thirsty, you are already dehydrated.

The other biggy is the color of your urine. Your stream should never be orange, neon yellow (unless you’ve taken a multivitamin), or have blood in it. If there’s blood see your doctor ASAP! Your urine should be pale yellow in color and you should be going at least every 3-5 hours. If you’re pregnant you should be going at least every 2 hours.

Not so obvious signs of dehydration are fatigue, headaches, and dizziness. As well as, dry and dull skin! So grab a bottle and drink up!!

tired from not drinking water

It’s just good for everything going on in your bod to drink water and stay hydrated!

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