Thirsty?
If you answered yes, there is pretty good chance your body is dehydrated. First step: go get a glass of water, we’ll wait.
Water is the next most crucial resource that your body needs in order to function, after oxygen. Most of us have been told our whole life to drink eight glasses of water per day or you’ve stumbled across a body calculator that told you that you need to be drinking half your body weight in ounces of water per day, etc. Water is the most abundant resource on the planet, and it also makes up roughly 70% of the human body. Drinking water has an unlimited list of benefits and did we mention it’s FREE?
Quick Water Facts:
Water makes up 20% of your bones
Water hydrates your joints and helps ensure there is enough cartilage in your joints to avoid injury when they are being used in physical activity. Meaning that the more hydrated you are the better protected your joints are.
Water is a key ingredient in every cell in your body, especially the muscle cells. Muscle cells have one of the highest water contents at 70%. The more hydrated your body is the more likely you are to build up muscle during work outs. Also hydration of the muscles will help reduce the risk of muscle tears and strains.
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All of these factors are especially important for our Kailua chiropractic patients or patients that come in for physical therapy here at OSR. Obviously there are millions of other benefits of drinking water and staying hydrated. Increased energy, increased metabolism, healthier skin, stronger hair, and less snacking throughout the day, to name a few.
People will come up with a million and one reasons to not drink enough water in the day, not enough time, not accessible, forgot your water bottle, etc. Lucky for you, we have compiled a list of tips to encourage you to drink water throughout your day!
Kick off each day: First thing when you wake up every morning fill the biggest cup you own with water and finish it before you start your morning routine. The body gets very dehydrated while you sleep so it is important to hydrate first thing in the morning. This also will also fill 1/8th of your water quota for the day! It is also an awesome way to help you wake up in the morning! (Read tips to become a morning person here!)
Set yourself goals: At the beginning of each day set a goal for yourself. If can be to have a glass of water with every meal, or something a little more difficult like drinking all of the water in your water bottle three times while you’re at work. If you’re a fitness junkie, get a gallon jug from the store and draw lines and include motivational statements to help you want to finish the gallon! (Motivated by competition? Challenge a friend to drink more water than you during a day, a little friendly water competition never hurt anybody!)
Meal Time: Drink a glass of water before each meal, and slowly during each meal. By drinking the glass before the meal you will curb any over-eating due to dehydration. Often people think that they are hungry when their body is actually dehydrated, by starting off your meal with a big glass of water you will eat smaller portions and become full faster. Drink small sips in between each bite to aid digestion and to slow down to enjoy your meal.
Make a new habit but keep the old: Combine your old habits with your new habit of drinking water. Watch your favorite show on Tuesday nights? Add a big glass of water and try to finish one or two full glasses during the episode. Wait in traffic to pick up your kids from school? Bring your water bottle along to get hydrated while you wait. If you add drinking water to your regular habits and daily activities it will soon be natural for you to drink up without thinking about it!
Pre-Hydrate: Hiking Koko Head this weekend? Start hydrating for your big weekend early in the week. During long strenuous activity your body loses a lot of hydration in sweat. The day before a big hike or planned work out make sure that you are drinking plenty of water to get your muscles and joints hydrated for the exercise! This also goes with hydrating early in the day for an afternoon workout.
Add a Splash of Flavor: Bored with plain ‘ol water? We don’t blame you. For some people drinking water is too bland to drink with meals. There are plenty of fun options to make your water more fun. Squeeze lemon, or fruit of your choice into your water to add extra health benefits and a little flavor into your water. You can also add cucumbers or mint into your water for a refreshing cool taste! There are also flavored waters in the stores and water enhancers that you can purchase (just watch out for too much added sugar)!
Make Friends with your Water Bottle: If you buy a high end water bottle, such as a Hydro Flask or similar, you are more likely to want to have it with you. Another creative idea is to personalize your water bottle with stickers or drawings and make it your own. By having a water bottle you’re proud of you’re more likely to leave the house with it- now don’t forget to fill it first!
Eat Your Water:
Have you tried everything and you’re still not hitting your water quotas? Here are some foods high in water content that you can incorporate in your diet to assist you to your goals!
OSR wants you to stay hydrated to keep your muscles and your joints happy! Contact us if you have any questions or comments! We would love to hear from you.
Resources:
https://www.outlawfitnesshq.com/water-for-weight-loss/
https://www.bodybuilding.com/fun/zaino15.htm
https://www.sparkpeople.com/resource/nutrition_articles.asp?id=1014
