Guess what day it is…
THIRSTAYYY THURSDAY!!
No, no, no… We aren’t talking about white claw or salt + tequila … well, yet..
Today, we are talking about the importance of hydration – with WATER !!
During one of my TWO internships last summer, I worked along side the F-Factor RDNs who know all things nutrition and all the ins and outs of the world renowned F-Factor diet. One point they emphasized SO MUCH was the importance of hydration. In fact, they recommend that their clients drink 3 Liters of water a day!!
Before we discuss water’s affect on the body, we should go over what “dehydration” means… Dehydration is a 1% loss of body mass due to fluid loss. Moderate dehydration is defined as 5-10%, and severe at 10-15%. This occurs when the body loses more fluid than it takes in.
SOOOO – Why is it so important to drink so much water??
Allow me to pull out my SCROLL and share the long list of reasons why water is SO. DAMN. IMPORTANT.
♡ Fiber NEEDS water to work : When you increase your fiber intake, you MUST also increase your H2O consumption. When fiber combines with water, it forms a soft gel which leads to firm stools and allows for easy 💩ing. If you don’t increase your water consumption as you increase your fiber consumption, it can lead to constipation and bloating. SO, if you have been trying out any of my recipes ( palmini pasta, GG crackers with yogurt, low fat tuna salad with GGs, or GG pizzas ), it is SO important that you chug some water with your high fiber snack or meal.
♡ Weight loss : By choosing to sip on water instead of sugary drinks, you can help reduce body weight and fat levels. If you drink 500 mL of water, you can increase energy expenditure by 100 kJ.
♡ Dehydration effect mental state : According to this study, there is a definite statistical association between high degrees of dehydration/volume depletion and poor mental function. ACSM’s health & fitness journal notes that 2% or more body water deficit was thought to decrease cognitive performance, but recent literature suggest that even MILD dehydration ( 1-2% ) can impair cognitive performance. To all my fellow students out there – BOTTOMS UP !! ( That is the ONLY time I’ll say that before an exam … )
♡ Water’s effect on skin : your skin is your largest organ and just like any other organ, it is make of cells which REQUIRE water to function properly. In the absence of sufficient water, your skin will turn dry, tight, and flaky… yeah NO THX !! Dry skin has less resilience and is more prone to wrinkling.
♡ Physical activity : Hydration regulates body temperature by sweating and respiration. According to this study, a hydration plan has the potential to improve anaerobic power, attention & awareness, and heart recovery time. Additionally, other studies have shown that modest dehydration ( 2% ) can result in around a 20% decrease in physical performance in temperate climates and up to 40% decrease in hot temperatures.
Another important point to note is that thirst isn’t always a reliable early indicator of your body’s need for water. According to Mayo Clinic, quite often, individuals don’t feel thirsty until already dehydrated, so it’s important to always have a water bottle handy to remind yourself to hydrate!
My top tip for drinking more water is to have a go-to water bottle that can hold a lot of water, keep it cold, and is easy to sip on. My go-to water bottle is my Hydro Flask Double Wall Insulates Stainless Steel with a BPA Free Straw ( OF COURSE, in the color, flamingo !! ).
The reason I like this water bottle in in particular is because unlike swell water bottles, it is easy to sip on because it has a straw. When I’m studying, I just keep the straw open and sip on it as much as possible to avoid dehydration and keep my mental function up! Additionally, it keeps my ice cold water chilled for up to 24 hours, it has a slip free grip which prevents that annoying condensation most water bottles get, and is allows me to visualize how much water I have drank.
As mentioned earlier, the goal is to drink 3 Liters of water a day. This water bottle holds 32 ounces of water, which is nearly one Liter of water. That means that I only need to refill my water bottle 2x to reach my goal!
Between you and me, I NEVER use a cup. I’m just kinda ( VERY ) addicted to my hydro flask !!
BOTTOMS UP !!
xx hails
Other sources: F-Factor, UW Health