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In this health coaching segment, we're going to talk about hydration. You know, this one seems like almost a throwaway health habit, but it's actually vital. So many people are walking around partially dehydrated and really hurting their performance, hurting their brain, and hurting their body. I want you to know I was one of those.
The Importance of Hydration
I still have a habit tracker app where I track my hydration throughout the day. If I didn't have that tracker app, I don't think I would ever get the required amount of water because I'm just not that thirsty. I find that I have to really work at making sure I hydrate well enough. So, this is an important one, okay?
Quick Facts About Your Body's Water Composition
- Brain: 80% water
- Muscles and Heart: 75% water
- Blood: 83% water
- Lungs: 90% water
- Skin: 64% water
No wonder your body works better when you're properly hydrated!
Why Water is Essential
Water is essential to good health, but our individual needs do vary. So, how much water should you drink each day? It's a simple question without a simple or easy answer. Let's start, though, with benefits.
Benefits of Staying Hydrated
Water is your body's principal chemical component, and it depends on it to survive. Every cell, tissue, and organ in your body needs water to work properly. For example, water:
- Gets rid of waste through urination, perspiration, and bowel movements.
- Helps maintain normal body temperature.
- Lubricates and cushions joints.
- Protects sensitive tissues.
Lack of water initially leads to dehydration, a condition that occurs when you don't have enough water in your body to carry out its normal functions. Even mild dehydration can drain your energy and make you tired. If you find yourself having brain fog and feeling tired, ask yourself if you have hydrated.
I feel a bit dry right now, so one of the things you can do really quickly in 30 minutes is drink 16 oz of water and see if you feel better. Typically, you will.
Daily Water Needs
Lack of water initially leads to dehydration, a condition that occurs when you don't have enough water in your body to carry out its normal functions. Even mild dehydration can drain your energy and make you tired. If you find yourself having brain fog and feeling tired, ask yourself if you have hydrated.
I feel a bit dry right now, so one of the things you can do really quickly in 30 minutes is drink 16 oz of water and see if you feel better. Typically, you will.
Every day, you lose water through breathing, perspiration, urine, and bowel movements. To keep everything working well, you have to replenish this water supply by consuming foods and beverages that contain water.
How Much Water Do You Need?
According to the National Academy of Sciences, Engineering, and Medicine, they've determined that adequate daily fluid intake is:
1. Men: About 15.5 cups (3.7 liters or 125 oz) of fluids
2. Women: About 11.5 cups (2.7 liters or 91 oz) of fluids
These recommendations cover fluids from water, other beverages, and food, with about 20% of your daily intake coming from food.
For men, this equates to roughly around 100 oz of water, and for women, about 73 oz. This can vary based on factors like the climate you live in and your activity levels.
Personal Hydration Tips
What I have found is if I hit 80 oz in a day and combine that with my food intake, I'm pretty good. I live in Texas for eight months a year, and when it's hot, I have to increase my intake to around 100 oz. If I'm running or really sweating on a certain day, I'll amp it up a little more. Another rule I've seen is to take your body weight, divide it by two, and that's the number of ounces you need. However, monitor based on how you feel and your activity levels.
A 2009 study by Colossa, Lackey, and Grandgee from North Carolina State University, the University of Nebraska, and East Carolina University provided scientifically based recommendations on fluid intake and hydration. This is their consensus:
- Water is essential for life.
- Relying on the perception of thirst does not always guarantee appropriate total water intake.
- Food and beverages contribute varying amounts of water in the diet.
- Consuming a variety of non-caffeinated and caffeinated beverages, including water, milk, tea, coffee, juice, and even soft drinks and sports drinks, can contribute to meeting the body's water requirements.
- Foods, including fruits, vegetables, soups, and dairy products, also contribute to meeting your daily water requirement.
- Appropriate beverage and food choices vary based on energy, nutrient, and water needs as well as personal preferences.
Scientific Consensus on Hydration
"Relying on the perception of thirst does not always guarantee appropriate total water intake."- Steve Adams
Four Ways Dehydration Affects Your Brain
1. Dehydration Affects Your Mood
Several studies have identified a link between dehydration and mood disturbances. A 2012 study from researchers at the University of Connecticut induced dehydration in healthy young women through exercise or exercise plus a diuretic and assessed the effects on their mood states. They found a measurable increase in total mood disturbance.
2. Dehydration Reduces Cognitive and Motor Skills
This is crucial for business people. If you allow yourself to be dehydrated, you're not going to think as well, costing you money. A study by the University of Loughborough indicated that volunteers committed significantly greater numbers of errors such as lane drifting and late braking in two-hour driving simulations when dehydrated. In fact, their performance was just as poor as that of people at the legal limit for blood alcohol content.
3. Dehydration Makes You More Sensitive to Pain
One surprising effect of dehydration is that it makes you more sensitive to pain. A 2014 study by Japanese researchers found that volunteers reported a lower pain threshold when dehydrated. Brain scans showed increased activity in areas involved in pain experience.
4. Dehydration Affects Your Memory
Dehydration has been found to negatively affect memory. In 2010, researchers at Ohio University measured hydration status in a group of 21 older women and found a strong link between hydration status and memory skills. The most dehydrated subjects performed the poorest on memory tests, with this effect partly mediated by blood pressure.
Motivational Insight
Hopefully, these effects on your brain encourage you to track your hydration levels and follow through daily.
Factors Influencing Water Needs
Choosing and sticking to a specific bedtime and giving yourself 8 hours of sleep opportunity each night is crucial for long-term health.
- Exercise: If you exercise a lot, you need more water.
- Environment: Hot and humid climates require more water intake.
- Overall Health: You lose fluids when you have a fever, vomit, or have diarrhea, requiring more water intake.
- Pregnancy and Breastfeeding: Pregnant women should drink about 2.4 liters of fluid daily, and breastfeeding women should consume 3.1 liters daily.
Other Sources of Water
You can get water from milk, juice, tea, coffee, and even soda, but your best choice is water.
Foods High in Water
- Cantaloupe: 90% water
- Strawberries: 90% water
- Watermelon: 90% water
- Lettuce: 90% water
- Cabbage: 90% water
- Pickles: 90% water
Additional Hydrating Foods
- Fruit Juices
- Yogurts
- Apples
- Grapes
- Oranges
- Carrots (cooked)
- Pineapple
- Bananas
- Avocados
- Cottage Cheese
- Baked Potatoes
- Shrimp
Foods Low in Water
- Biscuits
- Pepperoni
- Butter
- Margarine
- Walnuts
- Peanuts
Tips for Staying Hydrated
1. Monitor Urine Color: If your urine is colorless or light yellow, you're good.
2. Drink with Meals: Drink a glass of water with each meal and in between meals.
3. Pre and Post-Exercise: Drink a glass of water before, during, and after exercise.
4. Manage Hunger: Drink water if you're feeling hungry, as thirst can be confused with hunger.
5. Track Your Intake: Use a habit tracker app. What gets measured gets done.
Note on Overhydration
It's uncommon but possible to drink too much water. However, it's so rare that we won't spend much time on it.
Conclusion
If you want to be healthy, keep your tissues and cells in good condition, and perform elite-level deep work where you can concentrate and utilize cognitive resources, you need to drink lots of water. Hydrate your brain and body, and you'll perform at a great level, feel better, and live a lot longer.
Thank you, and have a good day.
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A Word From Our Founder, Steve Adams
Hey there! I'm Steve
I spent 20 years in high-pressure corporate banking, constantly traveling and neglecting my health. By 50, I was sleep-deprived, getting only 2-3 hours of sleep despite lying in bed for six hours. I suffered from acid reflux, IBS, cramping, constipation, anxiety, fatigue, and brain fog, affecting my performance and relationships.
Then I found a Functional Medicine Doctor
He conducted extensive testing on genetics, gut biome health, and hormones. He discovered several issues and created a personalized medical plan and coached me for a year on lifestyle changes. The results were transformative!
Today, I feel like a new person. I can engage in high-intensity interval training, weight lifting, and running without any symptoms. Inspired by this journey, I founded Tiger Medical Institute to help others achieve similar health transformations - to help you live healthier, better life!
