THE POWER OF HYDRATION
Most of us know that water is good for us, but often we don’t hear much more than “make sure you stay hydrated!” But…why? How much? Are all fluids created equal?
Hydration is one of the simplest yet most overlooked components of a healthy lifestyle. Water plays a critical role in nearly every function of the body, from regulating body temperature to supporting digestion, joint health, and even mental clarity. Despite its importance, many of us struggle to drink enough water throughout the day. Whether it's the heat of summer or the chill of winter, hydration remains essential year-round.
THE IMPORTANCE OF HYDRATION FOR OVERALL HEALTH
Your body is about 60% water, and maintaining the right balance is key to keeping everything running smoothly. Water helps transport nutrients to your cells, flush out toxins, and keep your organs functioning properly. It’s also essential for energy production and concentration. Even mild dehydration—as little as a 1-2% loss in body water—can lead to fatigue, headaches, and difficulty focusing. While we could go as many as 30 days without food, our bodies likely couldn’t survive more than 4-10 days without water.
For those who are physically active, hydration becomes even more critical. Sweating during exercise means your body is losing fluids, and if you don’t replace them, you risk dehydration, which can impair performance and recovery. Proper hydration ensures your muscles and joints are well-lubricated, reducing the risk of cramps and injuries.
HYDRATION IN COLD WEATHER: JUST AS IMPORTANT!
When the temperature drops (it’s 7 degrees – Fahrenheit – as I’m publishing this 🥶), it’s easy to forget about staying hydrated. You may not feel as thirsty as you do in warmer months, but your body still needs water to function properly. Cold weather often leads to dry air, which can dehydrate you more quickly than you realize. Additionally, wearing layers of clothing or exercising in colder temperatures can cause your body to lose moisture through sweat and breathing.
Dehydration in the winter can be sneaky, as the usual signs like sweating or thirst may not be as obvious. However, it can still lead to fatigue, dry skin, and even a weakened immune system. To combat this, try sipping on warm beverages like herbal teas or water with a splash of lemon to make staying hydrated more appealing in the cold.
SO…HOW MUCH WATER DO YOU REALLY NEED?
The general guideline of drinking half of your bodyweight in ounces is a good starting point (for example, a 160 pound person shooting for at least 80 oz. daily), but hydration needs can vary based on factors like age, activity level, climate, and if you are pregnant/breastfeeding. (And truthfully, 80 oz. is the minimum that most of my clients are shooting for, and we build from there.)
It’s also important to pay attention to your body’s signals. Thirst, dark-colored urine, and dry mouth are all indicators that you may need more water. On the flip side, foods like fruits and vegetables, which have high water content, can also contribute to your daily hydration needs.
WHAT COUNTS TOWARD YOUR HYDRATION?
All beverages “count” in terms of hydrating throughout the day, though some may be more beneficial than others. Coffee, tea, juices, electrolyte beverages, carbonated beverages – check, check, check. Keep in mind that some liquids can carry a significant amount of calories (like soda or juice), and other caffeinated ones can work against your fluid intake a bit as a diuretic (blog post for a different day!); keeping your hydration to water or water-based beverages helps our bodies function optimally.
SOME PRACTICAL TIPS TO STAY HYDRATED
Keep water accessible! Don’t discount the power of a water bottle that you really like both drinking out of and carrying with you everywhere. Yes, everywhere. (My favorite, a bigger version of my favorite, and an old-faithful water bottle pick.)
Start your day with water.
Add flavor – if plain water feels boring, add slices of citrus, cucumber, berries, or a flavor additive for a refreshing twist.
Hydrate with water-rich foods like cucumbers, watermelon, oranges, and soups.
Adjust for activity: hydrating before, during, and after workouts helps to replace lost fluids.
Pair your alcoholic beverages with water.
Set a goal of at least half of your hydration by noon – this will generally set you up for success of crushing your goal for the day, and also helps with not needing to intake too many liquids too close to bedtime.
Hydration is vital for your health no matter the season. It can be more obvious to remember in the warmer months or in warmer locations because of heat and sweat, but it’s important no matter the season. By understanding your body’s needs and implementing practical hydration strategies, you can support your energy, focus, and overall well-being all year long. So, grab your favorite water bottle, fill ‘er up, and get to drinking! Cheers!
Looking for support in making general recommendations, like hydration minimums, work for YOU? Here to support you in fueling and feeling your best!
