HYDRATE LIKE IT’S YOURSIDE HUSTLE

HYDRATION IS ABSOLUTELY vital to our health and well-being. I always tell my clients to hydrate like it’s their side hustle. Your body requires adequate water to do all the work of taking care of you, from the nitty-gritty daily functioning of our cells we aren’t even aware of, to effects we can see and feel, such as glowing skin and keeping your mind sharp. We also need water to regulate our body temperature, lubricate our joints, and protect our organs.

We often hear about water as something that can make us feel full and help us lose or maintain weight. That’s because water takes up room in the stomach and, when it interacts with fiber, makes the fiber expand, which again takes up space. It’s also important for digestion, as water helps keep everything moving smoothly through the digestive tract.

Thirst is often the first noticeable sign of dehydration. Other symptoms include foggy-headed or sluggish feelings, headaches, or irritability. Have you ever noticed how when you make the effort to drink some water when you feel that way, you perk up like a flower?

While there isn’t an official recommendation for how much plain water you need,⁶⁶ there are some general guidelines about how much fluid you should consume—that includes what you get from foods and beverages.⁶⁷ Exactly how much depends on a lot of different factors like age and activity level as well as whether you have any underlying medical issues. For example, if you’re very physically active, are sweating a lot, are experiencing vomiting or diarrhea, or have a fever, you’ll need more.

There are a few different ways to calculate your individual needs, but a good jumping-off point for most healthy adults is to aim for 30-35 milliliters per kilogram (2.2 pounds) of body weight. To translate, for a 70 kilogram (154-pound) person, that’s about 2100-2450 milliliters, or 70-82 ounces of fluid per day.

Too much math? To give yourself an easy starting place, take your weight in pounds, divide it by two, and that’s your baseline in ounces. Tack on a little extra if you’re very active or have anything else going on that could increase your needs. Divided into 8-ounce cups, 70 ounces is almost nine cups per day. If that sounds like a lot, remind yourself that fluids in foods (soup, fresh fruits and veggies, and so on) are included. Nonalcoholic and caffeine-free beverages also count toward your daily total.

Need to Up Your Water Intake?

If you need to increase your water intake, the right approach for you can depend on what your particular barrier is. Here are a few tips:

If You Hate the Taste of Water

Don’t force it. Pretending to like plain water if you hate it sounds miserable. Instead, you can try to make it more interesting. A few things to try:

• add lemon, lime, or cucumber slices

• infuse it with fresh fruit or herbs

• try sparkling water

If You Just Can’t Remember

Fitting hydration into things that are already part of your daily routine will make it automatic. For example, drink a glass of water when you’re getting ready in the morning, have another with breakfast, and then a glass of water with each meal. You can work up to adding a glass between each meal if you need to.

If that just sounds like too much work, you could set alerts on your phone or place a note on your computer monitor, mirror, or another place you’ll see a reminder to drink up.

If You’re Too Busy

Convenience is key when you’re super busy. Put a pitcher and a glass on your desk or keep a refillable bottle that’s pleasing to look at in easy reach. If you’re constantly on the go, invest in a refillable water bottle that will stay sealed and keep water at the temperature you prefer.

If remembering to refill said refillable container is the hard part for you, buy a liter of bottled water (or two, why not?) on your way to work and just make sure it’s gone by the end of the day. To fill in the gaps, drink a glass before and after your workday.