Water is essential to our health and physical fitness. Yet, we often feel at a loss about how to stay hydrated—especially in winter, when the chances of dehydration actually increase.
“Everything in your body depends on optimal hydration, from organ function to hormone balance,” explains Los Angeles-based nutritionist Kimberly Snyder. “When you’re hydrated, your joints are lubricated, your skin is nourished, and your hair follicles grow back healthy.” When you’re not around? Not only is the skin dull and the hair more brittle, but energy lags, detoxification is slowed, and digestion is delayed. “When stuff starts building up and accumulating in your system, it makes you feel heavy – you feel heavier and have less energy!”
From Fatigue and Poor Brain Function Mild dehydration can lead to many problems in the body until the digestive function is weakened. Drinking more water and adjusting your diet can greatly improve your daily health. Here, Snyder (whose clients include Reese Witherspoon, Drew Barrymore, Kerry Washington) offers her tips on how to stay hydrated.
Personalized Intake
Eight glasses of water have long been considered the essential amount to stay hydrated. But according to Snyder, it really depends on each individual’s physical needs and activity level, as well as factors like outside temperature (the more you sweat, the more fluid you lose). As a general rule of thumb, Snyder says women need about 1.7 liters of water per day, while men need about 3.7 liters. But if you want a more customized quota: “Drink a half ounce to an ounce of water for every pound you weigh each day,” says Snyder. “For example, if you weigh 281 pounds, will convert to 50 arrive90 A few ounces of water per day.” (140 oz is closer 17 Glasses.)
drink at room temperature
“I always tell The importance of drinking room temperature water for my clients,” says Snyder, emphasizing that room temperature water is more hydrating than cold water because your body has to expend more energy heating cold water to a temperature where it can absorb it, which can lead to water loss. Additionally, ice water constricts the blood vessels in your stomach slightly, hindering the digestive process and thus slowing down hydration.
Hydrate first thing in the morning
Starting the day with fluids is key to daily hydration, says Snyder. “We often get dehydrated overnight,” she explains. “Moisturizing in the morning will give you more energy and set you up for a successful day.” ’ If you want to take it to the next level, drink a glass of hot water and squeeze a hepatic lemon. “It’s packed with vitamin C, which helps support your cleansing process,” says Snyder.
Drink between meals, not between meals
In the US, we are used to drinking tall glasses of water with our meals But that’s actually the worst time to be, says Snyder: “Drinking too much fluid with meals can dilute your digestive juices and can delay dehydration. “Instead, drink plenty of water between meals and throughout the day—at least half an hour before meals, and an hour after meals. To make sure you’re on track throughout the day, monitor your urine by monitoring the color of ( The clearer the better, says Snyder) or keep tabs on with an app like Waterlogged or Gulp, each of which offers features that help you track your intake and set goals, and remind you to keep drinking.
Eat more water-rich foods
“Obviously water is the first and most obvious source of hydration, but you There are some great veggies to help you stay hydrated,” says Snyder. Her number one favorite is cucumber, which is packed with enzyme-rich water, B vitamins, nutrients, electrolytes, and silica. Another It’s celery, which is rich in vitamins, minerals, and fiber that keeps the body refreshed and the skin glowing, she says. She recommends adding the two to her favorite Glowing Green Smoothie and adding it first thing in the morning on an empty stomach. The thing is to drink it. That way, “the body can absorb all the benefits first,” she explains.
Compensating for caffeine and alcohol
Both caffeine and alcohol are diuretics, which means that when you drink them, you urinate more and lose more fluid. To ensure you stay hydrated, drink extra fluids.” If you choose to drink One glass or the other, try to balance yourself by drinking a full glass of water after you’ve finished,” she instructs.
Carry water bottle
When it comes to constant hydration, there’s no more foolproof strategy than a reusable water bottle. “It helps remind you to drink water when you’re out and about,” says Snyder. Or use a large jug of filtered water Start the day with your water goal, then fill up all your water bottles with it to monitor your progress throughout the day.”I’m all for visual and physical cues, like the water bottle you see reminding you to finish it, said Snyder.
Drinking Coconut Water
“For centuries, people in Southeast Asia and the Pacific Islands have been drinking young coconut water “It’s one of the best ways to replace the water and electrolytes your body releases in hot climates. ” So after a long day in the sun ( or morning after a long night out), try quenching your thirst with the popular supplement your water intake with supplements.
Himalayan Pink LARQ Bottle
