Is Dehydration Draining You? How to Hydrate for Optimal Health

Graham and I were sitting at the dinner table one night when something strange occurred. Before we ate, he said a blessing over our meal. Although that was a typical start, what happened next was not.

Sitting there with my eyes closed I couldn’t help but notice he had been speaking for a long time and talking very slowly. Where I am all for fervent prayer, his slow, going ever slower cadence surprised me enough that I opened my eyes and peeked over. He finally ended the prayer and I looked at him asked, “Are you alright?” He started speaking again and his voice came out in a slur…

Startled, and admittedly beginning to freak out, I peppered him with questions about what was going on. What’s wrong? Does anything hurt? What have you been doing today? What have you eaten? As we went through the list of his daily activities they weren’t too far out of the norm – a full workday with back-to-back meetings; too much coffee; too little food; then a challenging gym workout just before dinner.

Then the million-dollar question was asked, “What about water? Have you been drinking water today?” Graham didn’t remember, and with that, we finally deduced the problem: He was dehydrated!

If we as coaches who teach about optimum health found ourselves in this situation, then we know we are not alone. That’s why in today’s blog I want to discuss this simple yet critically important part of taking care of our health – staying hydrated.

Why You Might Be Dehydrated

Water and electrolytes resolved the situation that day for Graham, and it was a good lesson learned for both of us. You would be surprised how quickly the lack of proper hydration had a negative effect. We were reminded that hydration is critical and not something to mess with, at any age.

Yet, like Graham that day, many of us walk around in a mild state of dehydration without realizing it. We wait until we're thirsty to drink, but by that point, we're already behind on our body's fluid needs.

Proper hydration carries a surprising number of benefits, from having more energy to improved bodily functions and overall health. Staying hydrated is far more important than most of us realize.

There's debate around the exact amount of water everyone needs daily. The classic "8 glasses a day" is a good starting point, but factors like activity level, overall health, and climate can necessitate more water intake. The American Health Association recommends at least 64 ounces daily, though upwards of 80 or even 100 ounces might be optimal for some people.

A surprising number of us don't even meet the minimum recommendation. In a recent entrepreneur health challenge we participated in, less than ten percent of the sizeable group were drinking enough water daily.

Let’s face it – in the sometimes-overwhelming schedule of an entrepreneur, it's easy to get busy and forget to drink water. You might grab a coffee or a soda instead, mistakenly thinking that's enough. Additionally, some health conditions or medications can increase fluid needs, making it even more important to be mindful of hydration.

The Far-Reaching Importance of Proper Hydration

Your body is 60% water, making this fluid essential for nearly every function. Here's why staying on top of your hydration is crucial:

• Increased Energy: Dehydration saps energy. Think of an athlete needing water breaks during a game, not just to feel less thirsty, but to maintain their stamina. The same holds true for everyday life – even mild dehydration can make you feel sluggish.
• Enhanced Focus and Mood: Water is vital for brain function. Studies suggest even mild dehydration can impair cognitive abilities and negatively affect mood.
• Improved Digestion: Water supports gut health, helps prevent constipation, and aids nutrient absorption. Staying hydrated promotes regularity and overall digestive comfort.
• Healthier Skin: Skin cells rely on water to stay plump and maintain elasticity. Chronic dehydration can lead to dryness, dullness, and a greater propensity for wrinkles. No one wants that!
• Kidney Function and Detoxification: The kidneys are vital organs responsible for filtering waste and excess fluids from the blood. Water is essential for this filtration process, as it helps dissolve these waste products and facilitates their passage out of the body. Water also helps flush toxins out of your system and supports healthy kidney function.
• Healthier Aging: While more research is ongoing, proper hydration is linked to healthier aging, including a reduced risk of chronic diseases. Drinking clean water helps to maintain cell health and function. As the body ages, maintaining cell health is crucial to preventing age-related degeneration.

How to Tell If You're Dehydrated

Don't wait until you're parched. By the time you're thirsty, you're likely already dehydrated. Here are some warning signs:

• Dry mouth and lips
• Fatigue
• Headaches
• Dizziness
• Darker urine
• Decreased urine output

Tips for Increasing Your Water Intake

Getting and staying hydrated requires consistency and some simple strategies:

• Track Your Intake: Use a water bottle with measurements or an app to monitor how much you drink daily. Aim for your personal goal. I fill up my water bottles each morning with my “goal amount” of water and it makes it easy for me to track.
• Spread It Out: Instead of large chugs, sip smaller amounts consistently throughout the day. Take a water bottle with you wherever you go so you always have it available, and don’t have to play catch up at the end of the day.
• Set Reminders: If you're prone to forgetting, use your phone or a water bottle with time markers.
• Flavor It Up: Add lemon slices, mint, berries, or cucumber to your water for extra appeal. I like to add in ½ of a lemon and a pinch of sea salt.
• Choose Water-Rich Foods: Fruits and vegetables like watermelon, cucumbers, and spinach also contribute to your overall hydration.
• Add Electrolytes: For highly active people or those in hot climates, consider electrolyte drinks or adding a pinch of quality salt to your water.
• Avoid Excess Dehydrators: Limit overly caffeinated beverages and alcohol. Sorry – this means coffee too!

The Bottom Line

Increasing your water intake is one of the simplest and most impactful things you can do for your health and well-being. And as you establish this important success habit, it will positively influence those around you. Get your spouse, kids, and parents on board too!

Remember, don't wait until you're thirsty – make consistent hydration a daily habit and watch as your energy, focus, and overall health improve. Your body will thank you in more ways than you might initially expect!