Water is essential for overall health function. Two-thirds of the human body is made up of water. Water is essential for preventing imbalances such as brain fog, headaches, supporting joints, fatigue, cellular function, some allergies, and flushing our system. Below is a list of ways to nourish our cells and give our body electrolytes to energy us all. The electrolytes (potassium, sodium, and magnesium = the three essential minerals) are vital to move water into our cells.
When any symptoms such as headaches, joint aches, skin hives, and brain fog occur, immediately drink 8 to 16 ounces of water. Drinking water can often resolve the issue within 20 minutes.
Plain water isn’t always the easiest option for everyone. There are other choices if you don’t like the taste of water that will quench your thirst in so many nourishing ways.
Herbal Tea - at different times of the day teas can be very medicinal. Ginger and Peppermint Teas help with digestion. Chamomile Tea calms the nervous system. It's a wonderful tea to drink after dinner or before bedtime. Green or Matcha Teas are energizing and powerful. Best to drink before 1:00 pm. Hibiscus and Passion Flower Teas are cooling in the winter time. They are delicious with sparkling water during the spring and summer when it gets hot outside.
Green Juice - offers a little complex carbohydrates which builds glucose up if you have low energy. The best veggie juices are celery and cucumber because they are mostly waterbased. You can add other greens as well with lemon.
Fruit Smoothies - choose fruit on the low glycemic index: blueberries, raspberries, strawberries, green apples (if you have low blood sugar you can treat yourself to other fruit as well. Don’t overdo the amount of fruit. 1 to 2 cups of fruit is enough) in a 16 ounce glass of water. Take your time drinking. Allow your body to digest your smoothie.
Electrolytes - mineral water is great if you’re feeling tired and have low energy, low body weight, and if you sweat a lot. ¼ to ½ sea salt with a splash of lemon or lime in a glass of water is a great pick me up.
NASM - National Academy of Sports Medicine recommends for men of all ages 3.7 liters of total fluid a day and for women 2.7 liters of fluid per day.
The amount of water per day includes older adults as well. Depending on the individual thirst sensors often decline with age, so scheduled drinking can help more than relying on thirst.
IMPORTANT: In general aim for 2 to 3 liters of water a day depending on your level of activity, sweat, height, and health condition. 8 or 12 ounce cups of water is an goal to reach every single day. Basically, ½ your body weight in ounces. Example: 120 pound women would need to drink 60 ounces of water = 7 ½ to 8 ounce glasses of water a day. (other liquids included).
Genia’s Spoon Me Tips
I’m pretty active every day. I tend to forget to drink sometimes. Hours can go by and I forgot to drink. Therefore, I put a timer on my iphone that rings every hour on the hour with a reminder to drink a glass of water.
My drinking timer is great, although, even that can be tricky at times if I’m distracted. Therefore, I prepare a few glasses of water in my kitchen ready to go and I commit to drinking them all by early evening. Pacing my drinking of course.
If you’re in a hot climate, drinking slightly cold water (slowly) is totally fine as it will cool your body. That said, during a meal do not drink cold water as it will interfere with your digestion. Our stomach needs a warm environment to break down food. You can sip on tea, hot water, or room temperature water if thirsty before , during and right after a meal.
Stay Hydrated!
Love, Genia