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  • Lindsey O'Neill

Stay Hydrated!

Updated: Jan 21

Do you often have to remind yourself to drink water during the day? If so, you’re not alone! Drinking more water is something so simple, yet often gets forgotten during our busy days. Staying hydrated should be at the top of our to- do list every day. Adequate hydration provides a variety of benefits, but there is a fine line between liquids that hydrate and liquids that dehydrate. Beverages commonly consumed that include added sugars, or caffeine actually dehydrate. These beverages cause an imbalance with electrolytes that work to hydrate your body, leaving you slightly more dehydrated. A general rule of thumb for those who drink caffeinated beverages such as coffee, is to consume 1 cup of water for every cup of coffee. For those who prefer sweetened beverages, it is recommended to gradually decrease your intake of these beverages by replacing them with naturally flavored water that includes fresh herbs and/or fruits. A great replacement for those who love soda is seltzer water. Seltzer water has the same carbonation and similar flavor to soda but spares the added sugar and caffeine. Whether you simply forget to drink water during the day, or choose beverages that are dehydrating, adding water has the potential to provide benefits for improved overall health and wellness!


When proper hydration is achieved you may notice:

- Improved skin complexion

- Increased energy

- Improved digestion and regularity

- Decreased muscle and joint complications

- Improved brain clarity and function

- Better sleep quality


Tips for staying hydrated:

- Fill up a water bottle and set a goal of refilling the water bottle a certain number of times per day. I use a 32 oz water bottle to decrease number of times needed to refill. Also, leave the water bottle at your desk, or somewhere that will remind you to take frequent sips (it is not recommended to chug water when you realize you forgot to sip)

- Start your day with 8-16 fluid ounces of water before anything else

- Freeze herbs and fruits in an ice cube tray for quick flavored water options (seen in picture)

- Eat a variety of fruits and vegetables- many contain high water content such as cucumber, pepper, celery, lettuce, watermelon, strawberries, oranges etc.


*Exact amount of water recommended per day varies depending on the individual*



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