Here are 5 benefits to leveling up your hydration: (for what kind of water - scroll down)

I nearly died from a parasite I got in India. The aftermath was that my stomach had a hard time producing enough hydrochloric acid to break down my food. I’ve learned that when I drink water is as important to me as when I eat. But along the way I’ve started to see how many other body systems are affected if I just let proper hydration slip off my radar with the busyness of the day.

Staying hydrated is about sustaining your body’s vital functions. Here’s why staying hydrated is crucial and how you can seamlessly integrate better hydration into your daily routine.

• Supports Cardiovascular Health: Adequate hydration helps maintain blood volume, ensuring that your heart doesn’t work too hard to pump blood throughout your body. Dehydration can lead to thicker blood, which forces your heart to exert more effort, potentially leading to hypertension and other cardiovascular issues[1].

• Boosts Cognitive Function: Dehydration, even mild, can impact your concentration, memory, and mood. Studies have shown that losing as little as 1-2% of body water can impair cognitive performance[2]. This can be especially critical as you juggle work, family, and other responsibilities.

• Aids in Digestion: Water is essential for the digestive process. It helps break down food so your body can absorb nutrients. Additionally, hydration helps prevent constipation by keeping your stool soft and easy to pass[3].

• Supports Joint Health: Your joints rely on synovial fluid, which is primarily water, to reduce friction and protect against wear and tear. Staying hydrated can reduce the risk of joint pain and arthritis, helping you stay active and pain-free[4].

• Promotes Skin Health: Proper hydration keeps your skin elastic and moisturized, reducing the appearance of wrinkles and promoting a youthful complexion. Dehydration can lead to dry, flaky skin and exacerbate conditions like eczema[5].

Ok so you probably know all that, but below are a few more ideas to consider as you seek to stay hydrated.

What kind of water?

Before you go without any water, you should drink the purest form of water available to stay hydrated. I think the evidence is clear that any water is better than no water.

But in our age of information overload, it can be easy to start to stress out about what kind of water.

You’ve got high PH water, distilled water, salt-infused water, hydrogen water, and then the concerns of fluoride in water, microplastics in water, and chlorine in water and the list begins to become overwhelming.

One of the first action items is - to drink water instead of other beverages that aren’t helping you and are likely burdening your system with sugar, caffeine or substances that don’t build up the body but instead tear it down.

Plastic or Glass?

There does seem to me increasing evidence that plastics do ‘shed’ into our water - so opt for glass whenever possible.

The body is made to operate in a alkaline state. So many of our foods and lifestyle choices in the West cause the body to be acidic. If you have an option, try to find fresh water or water in glass because the science is showing that as plastic bottled water is exposed to sunlight - it lowers the ph. 

Salt in Water?

Mineral-rich salt is often nowhere to be found in our food. Most food uses refined salts. But if you want to optimize your electrolytes and aid digestion and nutrients in your body - try to add a pinch of mineral salt to your water. Here is the one I use.

Wastewater?

Surprisingly many cities treat wastewater and then recirculate it back into the system. This often is in addition to adding chlorine and fluoride into the water supply for the various reasons often cited. But as those waters are often tested for purity - the sad reality is that they aren’t pure - to the point that nearly 50% has forever chemicals that are terrible for you. If you live on city water, do what you can to find a way to treat or filter your water so that you can receive the maximum amount of benefits and avoid the variety of negative consequences of drinking arguably contaminated water. Your health is worth it, invest in your health and it will give you a return on that investment.

How Much?

The typical advice out there that is easy to remember is to drink somewhere around ½ your body weight in ounces each day. Here’s some further insight from Mayo Clinic. 

A Few Objections

While the benefits of staying hydrated are clear, you might face some challenges in implementing this habit into your daily life:

• “I’m too busy to think about drinking water.”

• Solution: Incorporate hydration into your routine by setting reminders on your phone or placing water bottles in key locations around your home and workspace. This way, water is always within reach. I’ve found I literally need a reminder or it’s 9pm and I’m like “oh man I forgot”.

• “I don’t like the taste of water.”

• Solution: Enhance the flavor of your water by adding slices of fruit like lemon, lime, or cucumber. However, there are some who say anything added to your water will require a different form of digestion than if it’s just pure water.

• “I forget to drink water until I’m really thirsty.”

• Solution: Thirst is a sign that your body is already dehydrated. Develop a habit of sipping water throughout the day, not just when you’re thirsty. Consider drinking a glass of water 30 minutes before each meal as a simple reminder.

Takeaways: Integrating More Water Into Your Life

• Start Your Day with Water: Drink a glass of water first thing in the morning to kickstart your metabolism and rehydrate after hours of sleep. I started doing this as a form of habit and it really helps you start the day right.

• Carry a Water Bottle: Invest in a quality, reusable water bottle that you can take wherever you go. This makes it easier to track your water intake throughout the day.

• Monitor Your Hydration: Pay attention to the color of your urine—light yellow is typically a sign of good hydration, while darker shades suggest you need more fluids. Or even easier, if you’re not going to the bathroom a few times throughout the day - you’re likely dehydrated.

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I’d love to hear your thoughts. 👋

I’m always looking for feedback. What would you like for me to cover? Anything in the newsletter you like or want to see more or less of?

Here are a few topics I think you’ll love if you haven’t checked them out before:

How to Breathe for Better Health

How Self-Doubt Can Become Your Superpower 

How to Supercharge Your Sleep

The Power of the Sauna

Forgiveness May Be Your Missing Ingredient

-Jared

P.S. - This newsletter does not provide medical advice. The content, such as graphics, images, text, and all other materials, is provided for reference and educational purposes only. The content is not meant to be complete or exhaustive or to be applicable to any specific individual's medical condition.

[1]: Zhang, N., Du, S. M., & Zhang, J. F. (2019). Hydration, cardiovascular health, and mortality risk. Journal of Clinical Medicine, 8(11), 1871.

[2]: Benton, D., & Burgess, N. (2009). The effect of the consumption of water on the memory and attention of children. Appetite, 53(1), 143-146.

[3]: Johnstone, A. M., & Finer, N. (2008). The role of dietary energy density in the management of obesity. Proceedings of the Nutrition Society, 67(1), 29-35.

[4]: Barr, S. I. (1999). Effects of dehydration on exercise performance. Canadian Journal of Applied Physiology, 24(2), 164-172.

[5]: Wiegand, C., & Elsner, P. (2016). Skin hydration: A review on its molecular mechanisms. Journal of Molecular Medicine, 94(7), 673-682.