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Erica Walters, Co-Founder & Co-Owner of Change30 Movement and the Owner of Pilates Fit Studio.

It’s hot outside. Before you grab your coffee or energy drink, head for the kitchen and pour yourself a glass of water. Our bodies are almost 60% water. If you look at parts of your body, your brain and heart are 73% water, while your lungs are 83% water! So, have another sip and read on.

It’s important to drink water. Men need to drink 3 liters of water, while women need 2.2 liters on average. Why? Water:

  • is important for every cell in your body. 
  • helps flush toxins from your system through sweat, urine and bowel movements
  • metabolizes nutrients and carries oxygen to all the cells in your body. 
  • has an important role in regulating body temperature and it moistens the tissue in your body. 
  • helps your body lubricate and cushion joints
  • protects your spinal cord. 
  • gives your skin a youthful glow (hint: your skin is 64% water)!.

WATER FOR FITNESS AND NUTRITION

Not drinking enough water can cause headaches, trigger migraines and lead to general fatigue and constipation, all of which put a damper on your active lifestyle. Mild dehydration results in poor coordination and memory. It also affects your mood. Movement and drinking water work together to hydrate your fascia and make you feel better. Lean muscle contains more water than fat tissue cells. 

Got the munchies, but not sure what to eat? It could be that your body needs water instead of food. Water is so important, it should be your choice 99.9% of the time. This goes for mealtime, in between meals, before and after workouts and whenever you feel thirsty. Energy drinks and soda contain empty calories. Fruit juices and whipped coffee drinks are high in sugar. If you like to sip wine or beer with meals, do so with moderation. The bottom line? Drink water whenever you can!

TIPS FOR HYDRATING THROUGHOUT THE DAY

Even with these important reasons to drink water, it can be hard to drink enough water throughout the day. Here are a few tips for drinking more water every day:

  • Use a water bottle to keep track of your water intake.
  • Drink water strategically: after bathroom breaks, before meals, while you make coffee, or on the way to work and back
  • Add calorie-free flavor enhancers to make it easier to drink more water
  • Try electrolyte drops to help your body hydrate more efficiently
  • Spice up your food! Spicy food increases your need for water and is good for metabolism
  • Eat fruits and vegetables high in water content, such as cucumber, watermelon and celery. Broccoli, cabbage, watercress and tomatoes are also high in water content. 

THE BEST WAY TO DRINK WATER

Sip, rather than chug or gulp, your water. Your kidneys will thank you if you drink water while sitting down. Temperature-wise, room temperature is better than icy cold or scalding hot. You will reduce the chances of bloating from chugging water or a stomach ache from drinking icy-cold drinks. Let your coffee or tea cool down before sipping. One plain caffeinated drink counts toward your daily water intake.

DELICIOUS HYDRATING RECIPES

Here are a couple of fresh hacks for you to increase your water intake:

  • Add frozen fruit instead of ice cubes.
  • Add fresh ingredients to create your own infused water: 
    • basil + strawberry + cucumber
    • ginger + lime + cucumber + mint
    • raspberry + lime + basil

We hope this reminds you to drink more water. Try a couple of these ideas today. And, if you can’t choose between food or drink, definitely drink water!