Water You Waiting For? Simple Tips to Stay Hydrated
Water You Waiting For? Simple Tips to Stay Hydrated
Last week, I shared a simple hydration tip: drink a glass of water while your teapot whistles or your coffee brews. If you tend to forget, leaving the cup out the night before can help remind you.
Now, let’s dig into why staying hydrated is so important.
Our bodies are about 75% water, and this is crucial for keeping our organ systems functioning properly. How much water you need can vary, but a good general rule is to drink half your body weight in ounces. For instance, if you weigh 120 pounds, aim for about 60 ounces of water a day.
Keep in mind that your water intake may need to adjust based on factors like health conditions, climate, pregnancy, or physical activity. Hydration is personal, but it’s also foundational for good health.
Easy ways to increase your daily hydration:
Soups and stews
Tea - hot or cold
Fresh fruits like watermelon, strawberries, cucumber, and tomatoes are hydrating and can be used to flavor water
Salad greens like butter leaf lettuce and iceberg
Smoothies
Ice cubes with fruit pieces inside
Milk of your choice
Coconut water
Even though we might not feel as thirsty in colder weather, our bodies are still losing water through sweating, digestion, urination, and even breathing. In fact, those deep breaths we take in cold, dry air can cause us to lose moisture without realizing it. Add indoor heating into the mix, which dries out the air, and dehydration can sneak up on us. That dry winter skin? It’s often a result of low humidity, indoor heat, and those long, steamy showers we love this time of year.
Staying hydrated is just as important in winter, even if we don’t feel thirsty. But let’s face it—when the temps are freezing, drinking a glass of cold water doesn’t exactly sound appealing. Instead, cozy up with warm options like herbal teas, broths, or soups. They’ll keep you hydrated and help fight off the winter chill.
Common signs of dehydration:
Headache
Feeling tired, irritable, or confused
Dizzy, weak, or light-headed
Chapped lips
Dry mouth
Muscle cramps
Heat intolerance or chills
Constipation
Dark urine
Consider adding berries, citrus or cucumbers to your water and zucchini or peppers to your shake. (I promise you won’t taste it, but your body will thank you!)
It’s no secret that hydration is key to optimal health, longevity, and performance. Drink up your water to help your body:
Flush out toxins by supporting liver health, promote sweating and boost digestion
Improve circulation
Support skin health
Prevent kidney stones
Increase energy
For some tips for kids, check this blog post out:
Melissa Hetrick, PharmD, BCPS
https://linktr.ee/melissa_healthyhabits
Pharmacist | Lifestyle Medicine Advocate | Juice Plus + Partner
Community Builder | Animal Rescuer
Dr. Melissa Hetrick is a board-certified pharmacist dedicated to promoting disease prevention through whole food as medicine. She focuses on using plant-based solutions to help busy individuals improve their daily nutrition. By making practical lifestyle changes, Dr. Hetrick supports clients in replacing unhealthy habits with simple, sustainable routines that boost confidence and restore balance.
In partnership with The Juice Plus+ Company, a leader in whole-food, plant-based nutrition for over 30 years, Dr. Hetrick offers effective and affordable solutions to common health challenges such as low energy, mental fatigue, digestive issues, skin conditions, chronic illness, and inflammation. Her compassionate, approachable nature helps clients become their best selves.
Outside of her professional work, Dr. Hetrick is passionate about giving back to the community. She has been active in animal rescue for five years, fostering and caring for stray cats to help them lead healthier lives. Through wellness gatherings focused on fitness, nutrition, and education, she inspires and empowers individuals to make lasting, positive changes in their lives.
