SS Fitness

It’s important to remember the benefits of staying hydrated. Drinking water has so many amazing benefits, and as a coffee drinker, I often forget about the side effects of overconsumption of caffeine, one of which is dehydration. Water dissolves and transports minerals, vitamins, proteins, and other important substances throughout the body. It also speeds up the breakdown of food and absorption of nutrients, lubricates our eyes, joints, spinal cord, and other areas of the body, regulates body temperature, and helps catalyze chemical reactions in the body.

Staying hydrated promotes overall health, reduces stress, and stabilizes the overall homeostasis of your body. Unfortunately, many people in America are dehydrated and may not even be aware of it. Signs to look out for include thirst, darker urine, fatigue, flushed skin, slight warmth, and even slightly elevated heart rate. If you’re having difficulty consuming water or find that it easily makes you sick, please talk to your healthcare provider as there may be something much deeper going on. Neglecting your hydration needs can lead to serious consequences, so it’s important to prioritize drinking water.

There are two calculation methods that are recognized and promoted by ISSA: metabolic rate and body weight. Metabolic rate requires you to consume 80 to 110 milliliters of water for every 100 kilocalories of metabolic rate. For example, if your BMR is 2,000, you should be drinking 1.6 to 2.2 liters of water per day as a baseline. Body weight is a slightly easier way to estimate water needs and requires you to consume 30 to 40 milliliters of water for every kilogram of weight. If you weigh 50 kilograms (110 pounds), for instance, you need at least 1.5 to 2 liters of water per day. If you’re struggling to calculate how much water you should be drinking, aim for 2 to 3 liters of water a day. Start by trying to drink a glass of water with every meal and substitute some of your coffee and sodas with this beneficial beverage.

There are also flavored water bottles available on the market that help add flavors without any of the extra “bad stuff.” If you’re alright with sweeteners, there are sugar-free syrups and crystal light powder available as well. While some of these methods may not necessarily be ideal, they can really be a great start for you if you know that you need to make a change and make it quickly, especially with the weather getting warmer. Drinking water can help with overeating and overall making healthier choices. It’s important to stay hydrated to keep yourself feeling satisfied and refreshed. Remember to listen to your body and pay attention to the signs it’s giving you.

Stay hydrated and work to start creating these healthy habits to improve your overall health and wellbeing. I love and believe in you!!