Drink Up: The Importance of H20
We’re all bodies of water. In fact, “up to 60% of the human body is water,” says Donna Webb, instructor, personal trainer, and nutrition consultant at THE STUDIO Martial Arts & Fitness. “Therefore, it’s important to stay hydrated, as it affects every vital organ in your body and can lead to fatigue, diminished brain function, and the inability for the body to properly detox.” Along with Webb, we asked local experts to share the 411 on H20.
TROUBLED WATERS: WHY WATER IS SO VITAL
“Our blood is made up of more than 90% water. Water acts as a medium for oxygen and nutrients to dissolve in. Water gives blood its ability to flow.”
—Pamela Connor, Functional Nutritionist, Connor Wellness Clinic, connorwellnessclinic.com
“Drinking water is so vital because staying hydrated is what allows us to have optimal body function. It can help with weight loss and ease of bowel movements.”—Audrey Rose Lewkowitz, PA-C, Marshall Family Medicine, marshallmedical.org/locations/family-medicine-el-dorado-hills
“I wouldn’t recommend [drinking] just water because you could dilute your concentration of electrolytes. I [recommend adding] some sort of electrolyte to it, like a Nuun tablet or salt.”—Mark Cavallaro, Head Trainer & Nutritionist, Roseville Health & Wellness Center, rosevillehwc.com
GLASS HALF FULL: HOW MUCH WATER IN 24 HOURS?
“In general, you should try to drink .5-1 ounce of water per pound of body weight. For example, if you weigh 150 pounds, you want to drink between 75-150 ounces of water.” —Donna Webb
“I recommend all adults consume at least 64 ounces, or two liters, of water daily. If you’re exercising or want to drink water to lose weight, increase it to 100 ounces or approximately three liters daily.”—Audrey Rose Lewkowitz
TIMING IS EVERYTHING: WHEN TO DRINK UP
“Starting your day with a big glass of water helps to wake up your system. Staying well-hydrated throughout the day helps your body in the detoxing and regeneration process at night as you sleep.”—Donna Webb
“It’s best to drink most of your water between meals. If you drink too much water with food, it impedes digestion.”—Pamela Connor
“If you drink large amounts at one time, your body won’t be able to properly absorb it.”
—Mark Cavallaro
“Two hours prior to bedtime, refrain from drinking water in excess, in order to minimize having to use the bathroom in the middle of the night.”—Audrey Rose Lewkowitz
HYDRATION HIGHWAY: HOW TO TELL IF YOU’RE PROPERLY HYDRATED
“The color of your urine is the best indicator for your hydration level. The clearer your urine, the more hydrated you are.” —Donna Webb
“Be aware if you take a vitamin, as it will make your urine a bright yellow. Thirst is not a good indicator; if you’re thirsty, it’s usually too late, which is why consistent hydration throughout the day is preferred.”—Mark Cavallaro
“If your stools are hard and small, this can indicate you’re not drinking enough water throughout the day.”—Audrey Rose Lewkowitz
“Dehydration isn’t always obvious. Some of the signs of mild to moderate dehydration include brain fog, fatigue, muscle weakness doing daily activities, and decreased urine amount.”
—Pamela Connor
“Our blood is made up of more than 90% water. Water acts as a medium for oxygen and nutrients to dissolve in. Water gives blood its ability to flow.”
—Pamela Connor, Functional Nutritionist, Connor Wellness Clinic, connorwellnessclinic.com
“Drinking water is so vital because staying hydrated is what allows us to have optimal body function. It can help with weight loss and ease of bowel movements.”—Audrey Rose Lewkowitz, PA-C, Marshall Family Medicine, marshallmedical.org/locations/family-medicine-el-dorado-hills
“I wouldn’t recommend [drinking] just water because you could dilute your concentration of electrolytes. I [recommend adding] some sort of electrolyte to it, like a Nuun tablet or salt.”—Mark Cavallaro, Head Trainer & Nutritionist, Roseville Health & Wellness Center, rosevillehwc.com
Starting your day with a big glass of water helps to wake up your system.
GLASS HALF FULL: HOW MUCH WATER IN 24 HOURS?
“In general, you should try to drink .5-1 ounce of water per pound of body weight. For example, if you weigh 150 pounds, you want to drink between 75-150 ounces of water.” —Donna Webb
“I recommend all adults consume at least 64 ounces, or two liters, of water daily. If you’re exercising or want to drink water to lose weight, increase it to 100 ounces or approximately three liters daily.”—Audrey Rose Lewkowitz
Download a hydration app.
TIMING IS EVERYTHING: WHEN TO DRINK UP
“Starting your day with a big glass of water helps to wake up your system. Staying well-hydrated throughout the day helps your body in the detoxing and regeneration process at night as you sleep.”—Donna Webb
“It’s best to drink most of your water between meals. If you drink too much water with food, it impedes digestion.”—Pamela Connor
“If you drink large amounts at one time, your body won’t be able to properly absorb it.”
—Mark Cavallaro
“Two hours prior to bedtime, refrain from drinking water in excess, in order to minimize having to use the bathroom in the middle of the night.”—Audrey Rose Lewkowitz
Have a large reusable bottle full of water ready to take with you wherever you go.
HYDRATION HIGHWAY: HOW TO TELL IF YOU’RE PROPERLY HYDRATED
“The color of your urine is the best indicator for your hydration level. The clearer your urine, the more hydrated you are.” —Donna Webb
“Be aware if you take a vitamin, as it will make your urine a bright yellow. Thirst is not a good indicator; if you’re thirsty, it’s usually too late, which is why consistent hydration throughout the day is preferred.”—Mark Cavallaro
“If your stools are hard and small, this can indicate you’re not drinking enough water throughout the day.”—Audrey Rose Lewkowitz
“Dehydration isn’t always obvious. Some of the signs of mild to moderate dehydration include brain fog, fatigue, muscle weakness doing daily activities, and decreased urine amount.”
—Pamela Connor
Try healthy water alternatives like kombucha, coffee, tea, etc.
Easy Ways to Drink More Water
• Have a large reusable bottle full of water ready to take with you wherever you go.
• Eat
water-rich foods, including cucumbers (they’re high in enzyme-charged
water, B vitamins, nutrients, and electrolytes) or sip coconut water.
• Try
healthy water alternatives like kombucha, coffee, tea, etc. Just limit
the amount of caffeine you consume each day since it acts as a diuretic.
Eat water-rich foods, including cucumbers.
• Download
a hydration app to remind you to drink water on a regular basis; or
fill up the number of water bottles you need to drink in a day and sip
from those bottles.
• For people who have a hard time drinking plain
water, try adding zero-calorie water flavorings or a squeeze of fresh
citrus; you can also freeze raspberries or blueberries in ice cube trays
to add flavor and chill your water throughout the day.
Try adding zero-calorie water flavorings or a squeeze of fresh citrus.
by Kourtney Jason
Header photo ©kieferpix - stock.adobe.com. Boy with water photo ©fizkes - stock.adobe.com. Water bottle photo ©Lalandrew - stock.adobe.com. Cucumber photo ©sarawutk - stock.adobe.com. Tea photo ©Nishihama - stock.adobe.com. Hydration App photo ©bsd555 - stock.adobe.com. Lemon water photo ©Anna Belova - stock.adobe.com.