How To Hydrate Like a Queen

How to Hydrate Like a Queen

Are you getting enough water? We all know it’s super important to be hydrating properly but what exactly does that mean? Maybe you picture a fit healthy person as one who drinks all day long. Is that even possible? And if so, how do they do it?… and more importantly why? Well I got answers for you here. I’m going to be breaking down the basics of healthy hydration, the signs and symptoms of dehydration, and the best ways to rehydrate quickly.

How much water should I consume daily?

One guideline that most people have heard of is - “You need to drink 8 glasses (or 64 ounces) of water.” Another one that is more specific to the individual is “You should drink half your bodyweight in ounces of water each day” (a 150 pound person should have 75 ounces/day).

I think these are both great guidelines but if want to break it down it even further, your water intake depends on a few other factors as well. Some things to consider are physical activity, alcohol or caffeine consumption, climate, medication, whether you are breastfeeding or pregnant, etc. If you are an active person (let’s say you’re a fitness instructor and moving all day), you’re going to need a ton more water compared to someone who is just sitting at a desk all day for work. If you live near the equator and are sweating most of the day, you will need more water than someone who lives in a colder climate. So follow the guidelines and adjust to replenish any additional loss of water.

How do I know if I’m dehydrated?

There are a few signs to let you know “hey it’s time to drink up, boss!”

The first and obvious sign is thirsty. I had a client who would barely drink anything all day then at night after a long day of work, she would come home and realize she was thirsty and needed water. If you are feeling thirsty, you’re probably already dehydrated.

Another easy way to check for dehydration is by looking at the color of your pee. Next time you use the bathroom, notice what hue of yellow your urine is. Clear to light yellow means you are well hydrated. The darker the pee, the more concentrated it is. If your pee is anywhere from yellow to amber color, you need to drink more water.

Other signs of dehydration include headaches, muscle fatigue, brain fog, confusion, chapped lips, dry skin, dry mouth, low energy, and weakness. And a big sign you are dehydrated is if you are not making trips to the bathroom. Once my clients started making a conscious effort to hydrate more, they noticed looking/feeling younger (more youthful skin), more energy, thinking clearer, and better workouts.

I do want to address that there is such a thing as drinking too much water as well. For most people, they are not getting enough water but I want to bring this up so you know that you can overdo it as well. Too much water can affect electrolyte balance and is a serious condition. If your urine is consistently clear, that may be a sign. When it comes to pee… go for gold (or pale yellow)!

My fave tips to help you stay hydrated:

1. make a conscious effort to drink up

   This one seems obvious but we need to start here. You need to become conscious of your water intake and create goals. I had one client put a reminder in her phone every hour to remind her to sip her water. I had another client that put out three 16-oz water bottles every morning and had a goal to finish all of them throughout the day. Use the guidelines above and go for it.

2. Invest in a fancy water bottle

   I’m that girl who carries a water bottle with her everywhere she goes! I sip it all day and nothing feels better than drinking out of a beautiful water bottle that I love. Invest in a bottle that makes you happy and motivates you to drink more. I love the insulated stainless steel bottles (think S’well, Hydroflask, or Corkcicle) that can keep your water nice and cold all day. If you stay home most of the day, get yourself a fancy glass or goblet that also gives you those happy drinking vibes. Trust me on this, you will drink more out of something that is appealing to the eye and makes you happy.

3. Load up on fruits and veggies

   We should be eating the rainbow for so many reasons. Fruits and veggies are loaded with antioxidants, vitamins, minerals, fiber, and WATER!!!! The following are more than 90% water weight - celery, cucumbers, radishes, watermelon, tomatoes, grapefruit, melon, and strawberries. If you’re filling your plate with half veggies (see the last article I shared), you’re also making sure you are hydrating through your meals.

4. make it enjoyable

   Some people don’t like the taste of plain water. If that’s you, then make it more fun by infusing your water with fruits or veggies like lemon, lime, cucumber or watermelon. Unsweetened herbal teas and even lightly flavored seltzers (think LaCroix and Spindrift) count towards your water intake.

5. add electrolytes

   Sometimes your body may need a little extra boost of hydration… think if you lost a lot of fluid due to vomiting, diarrhea, heat exhaustion, too much alcohol the night before, etc. In these instances, adding in some healthy replenishing electrolyte drinks can help to rehydrate you much faster. There are plenty of electrolyte drinks filled with lots of sugar so be mindful of that. My top choices for electrolyte support are Ultima Replenisher or Harmless Harvest Coconut Water.

I hope these tips help you hit your daily water goals and reap you the benefits of proper hydration. My clients are definitely loving the results from just this one piece of the health and wellness puzzle. Now go drink up, Queen! Cheers to you getting more water in!

xoxo,

Coach Kristine

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