I was recently reminded of the importance of staying hydrated when my Mom wound up in the hospital for dehydration. Although we’re all probably familiar with the symptoms of mild dehydration:
- feeling thirsty
- dry mouth
- dizziness
- fatigue
More severe dehydration can actually be dangerous. It can make your blood pressure drop which makes you lightheaded, which can make you fall, which can result in a concussion, broken bones and/or severe bruising. Not fun. It can also make you confused, unable to understand or make a decision, and, worst of all, it can seriously harm your heart. Being dehydrated in any way makes your blood more viscous which is bad for your cardiovascular system. It also may harm your endothelium which is a thin layer that lines the blood vessels and helps to regulate blood flow. Bottom line, a happy heart is a hydrated heart.
And in case that isn’t enough to stress the importance of staying hydrated, not drinking enough water makes your skin look and feel like crap — sensitive, itchy, scaly and with fine lines that suddenly look more like valleys. Skin that isn’t getting enough H2O loses elasticity or “bounce back” which is one of the fundamental pillars of youthful looking skin. Would you rather have skin that feels taunt or more like a slightly deflated balloon? Yep, that’s what I thought.
So, here are some tips for staying hydrated:
How Much H2O?
The standard rule for staying hydrated is eight 8 oz. glasses a day which is about 2 liters, but the right amount is really going to depend on your body weight and your activity level. If you weigh 120 lb., for example, you will need to drink 80 ounces of water a day. Then add (or subtract) 7 ounces for every 10 lb.. Ok, that’s pretty easy. But do you exercise? If so, you will need to up your total water intake by 12 ounces for every 30 minutes of exercise. That should give you a baseline. Then, it’s time to count your bathroom breaks. If you’re not getting up to pee at least 6 times a day then you need to drink up.
Track Your H2O
I am lucky. Water is my favorite beverage, but if you’re someone who hates drinking water then these will help. Since most of us need to drink about 3 liters of water a day, a 1 liter water bottle is a great way to track your intake. I particularly love these water bottles because they do double duty. The SKLZ Hydro-Roller is both a water bottle and a mini foam roller. Perfect for staying hydrated while also working out your kinks. Your muscle kinks, that is.
The Fitness Bottle with Phone Holding Sleeve and the Phone Storage Workout Bottle by Uncommon Goods make it really simple to keep everything in one place while working out. Also, since we tend to look at our phones a lot during the day, it’s a nice reminder to take a sip.
And last, one of the biggest bummers about water bottles is that they can be heavy and cumbersome to carry around. Especially when they’re empty. But this super light weight water bottle by Hydrapak Stash 1L is crushable so it collapses down to a 1/4 of it’s filled size when empty. Pretty cool, right?
Infuse Your H2O
Spas have long known that one of the easiest ways to get clients to drink more water is to make it taste delicious. Infused waters are really simple to make. In fact, this Fruit Infusion Water Bottle by Zing Anything makes it fairly idiot proof.
The right combo for you is really going to depend on your taste buds, but here are a few to try. Each infusion is anti-oxidant rich so they will make your skin oh, so happy:
- Grapefruit + Lemon + Rosemary
- Blueberry + Basil
- Lemon + Lime + Ginger
- Lavender + Lemon
- Cucumber + Mint + Lime
So, with the summer heat fast approaching, it’s time to drink up. Your heart will thank you.
