Staying Hydrated in the Holiday Season

Water is life… but staying hydrated during the hustle and bustle of the holiday season can be challenging. Did I drink anything today? Oh no, I forgot my water bottle AGAIN! Why is my skin so dry and itchy/flaky?

Being dehydrated not only feels yucky, it’s bad for us in so many ways. That’s because water is so good for us in so many ways.

Here are all the things water does for you

• Boosts your brain performance – even being as little as 2% dehydrated can make you feel tired, unfocused, and grumpy
• Keeps your digestive system moving
• Makes it easier for your heart to pump oxygen throughout your body
• Regulates your weight by helping you feel “full”
• Lubricates and cushions joints, easing joint pain
• Regulates your body temperature
• Protects sensitive tissues in your body
• Keeps your electrolytes balanced, which can help your heart function optimally
• Eliminates waste through sweating, breathing, urination, and bowel movements
• Eases headaches

Just say the opposite of those benefits above and you’ll get a good idea of what being dehydrated can do to you.

And for those of you in the menopausal set, being dehydrated is especially detrimental.

Here’s why…

With the fluctuation in hormones during menopause, our bodies are less efficient at maintaining the important balance of electrolytes (potassium, sodium, chloride, and magnesium), essential for hydration, which can lead to dehydration.

The thing is: Water makes up between 50% to 70% of your body weight, Your body needs it to survive. And it doesn’t magically regenerate itself.

You have to give your body water.

And since it’s the season of giving, let’s look at how you can give your body one of the greatest gifts of all: hydration.

How to Get or Stay Hydrated

Staying hydrated is not just about drinking water. Here are other ways to help your body maintain the best level of hydration possible:

• Choose foods with high water content, like these fresh fruits and vegetables: Watermelon, strawberries, cantaloupe, peaches, pineapple, cucumbers, leafy greens, celery, zucchini, and tomatoes… basically anything that drips when you cut, squeeze, or cook it.
• Avoid dehydrating beverages, such as caffeinated, alcoholic, or sugary drinks (or food).
• Add trace minerals and electrolytes to your water.
• Use all-natural Celtic sea salt on your food. Sea salt provides the sodium and potassium that your body needs to absorb the water that you ingest, and keep your potassium level in balance.
• Exercise. It may seem counterintuitive because exercise makes you sweat. But movement increases circulation and improves overall electrolyte levels. Just make sure you hydrate during and after exercise.

How Much Water Do You Need?

As usual…it depends!

Your size, your activity level, and the temperature of your surroundings all play a role in how much water you need.That being said, the U.S. National Academies of Sciences, Engineering, and Medicine recommends:

If you don’t feel you need that much water, you definitely need to at least drink enough throughout the day so that you’re not thirsty.

But beware how you recognize thirst! Most folks wait until their mouth feels like the Sahara desert or don’t pay attention when their “thirst alert” is going off.

Early Signs That Your Body Needs More Water

• feeling lightheaded
• dry mouth or lips
• tiredness
• dark coloured, strong-smelling urine
• peeing infrequently (less than once per 2-3 hours)
• a headache
• muscle cramps & joint pain
• lack of energy
• a little disoriented
• dry eyes and skin
• craving salty foods

6 Ways to Give Your Body More Water

I know it’s easy to say “Just drink more” but it really is easy to do if you have a few practices in place. Here are my favorite tricks:

1. Have a full glass of water first thing in the morning before you eat or drink anything. In fact, it’s easiest to do before you even get out of bed (that way you won’t get distracted and forget). By the time you are brushing your teeth, taking a shower, or fixing your morning breakfast, that water will already be coursing through your body working all its great magic. ✨
2. Add the juice of half a fresh lemon to your water. This will provide an alkalizing, liver cleansing benefit…And it wakes up your taste buds with a refreshing call to action. Wait 30 minutes before consuming any other food or drink to get the most hydrating benefit.
3. Prefer tea? Steep some sliced lemon and/or ginger or your favorite caffeine-free herbal tea. This counts toward hydration as well. My go-to hydrating drink to sip on during the day is organic green tea. You’ll reap the benefits of its anti-inflammatory properties, as well.
4. Keep a large bottle or mug beside you all day, wherever you are so it’s always easy to grab. Have sips throughout the day to quench your thirst before you notice you’re getting thirsty.
5. Set reminders to drink. Set your smartphone or smartwatch alarm to remind you to take a big drink every 30 minutes.
6. Drink a glass of water in between meals. Drinking water with a meal will dilute digestive enzymes and interfere with digestion, so drinking more in between meals is the key.. Staying hydrated helps avoid constipation by keeping your stool softer.

How Will I Know When I’m Well-Hydrated?

One easy way to check for adequate hydration is to look at the color of your urine:

• clear indicates too much hydration
• slightly yellow indicates good hydration, and
• dark yellow indicates dehydration is likely.

Another way is to do the “pinch test” — pinch the skin on the back of your hand and let go. Does it spring back to normal, or stay pinched up? If it doesn’t go back to normal quickly and easily, you’re dehydrated.

Want a Special Hydrating Tonic?

Need Some Holiday Support?

I know the holidays can be extra challenging when you are trying to eat healthy and be good to your body. I’ve got three ways to help you this season:

Learn about my Midlife to Great Life Method. It makes a great holiday gift for yourself!

If you’re not ready to fully dive into all the goodness in the Midlife to Great Life Method, we can strategize some tips and tricks that will take you into the new year. Book a FREE discovery call with me.

Or, join my free Facebook Community for more articles, tips, and camaraderie.