Ep 11: Hydration

What is the #1 thing you can start doing today to help you live a healthier life?

​Drink 1/2 your weight in ounces every single day!!

​I'm sure you have heard it so often, but this truly is one of the most important things you can do for your health.

​It will help you to:

• ​feel more energy
• eat less
• feel younger
• look younger
• flush toxins out of your body
• have less aches and pains

​If you are looking to look and feel your best this year than take a moment and drink some water. 

​There are a couple of things you can do to help you get the recommended amount of water in, in a day.

• Drink 8oz of water before you get out of bed
• ​Drink a glass before each meal you eat
• ​Always have some sort of water container with you at all times
• ​When you feel the need to snack, start with some water (it may be your thirsty rather than hungry)
• ​Try drinking with a straw
• ​Try different flavored waters
• whatever your drink of choice (say coffee or wine); you must drink a glass of water before you can enjoy your second cup or glass.  It may keep you from consuming more calories

Join us over in our Form Fit Mom Community on Facebook or follow us on IG at Raising_HealthyHumans

Try LMNT electrolytes.

Transcript

Unknown: 0:15

Episode of hydration, today I wanted to talk about hydration, because it is one of the biggest things that you can do for your health, so that you can start to live a healthier life. And it's very easy to ensure that you're doing it. It also is something that your children need to be doing to make sure that they are living a healthy life as well, and that everything in their system is working properly. So what we want to work on is drinking half of your body weight in ounces every single day. And that's not just for you, that's for your children as well. So take their weight, cut it in half. And that's how many ounces they should be drinking daily. And once you start to drink more water on a daily basis, you will notice quite a few things, you will have more energy, you will notice that you probably eat less because a lot of people don't understand that those hunger, a lot of times the hunger pains that you feel or the sensation of wanting hunger, it's your body actually wanting water needing hydration. So making sure that you're getting that hydration will sometimes keep you from eating the snacky type things. Another thing, it will allow you to feel younger, the more water you have in your system, the more hydration you will have through your joints. So it's going to help you to feel younger. And I'll get into that a little bit more in a minute. But it's going to help you feel younger. For many, as you get older, it's going to help you look younger as well. If you've ever noticed those pictures where they do like 30 days of drinking water, many people they kind of their faces look like a reason because they're not hydrated. And then if you think of a reason, if you were to plump it up with water, you know, it would go back to a grape. So think of your skin the same way, if you plump your face up with hydration of your body up with hydration, your face will maybe plump out a little bit so that you don't have quite the amount of wrinkles. It also helps to flush the toxins out of your body. And then in regards to the feeling younger, you have less aches and pains because your muscles, your joints, everything is more lubricated. Once I start talking to people about making sure that they drink a lot of water, enough water, I'll start to hear different things like oh, I just always forget, I don't like the flavor of water. So I want to provide you with some ideas and tips that will help you with that as well. So the first thing that I like to recommend people do is to ensure that you when you wake up in the morning, you are immediately getting water into your system. So every night before I go to bed, I grab a glass of water and I take it to bed with me. Now, depending on you might depend on how much you need to get 18 out or I'm sorry, eight ounces or 16 ounces. You pick the size cup that you want to take to bed with you. Maybe you want to drink throughout the night. That's up to you. I understand that some of you may not be able to do that, because it will then leave you up all night going to the bathroom. So grab a glass of water, put it on your bedside table first thing in the morning before you get out of bed. So here's a habit stacking. You stack the habit of waking up in the morning getting out of bed was the first thing you're going to do before you get out of bed. You're going to drink whatever's left in that glass of water. And you can have your kids do the exact same thing because you have fasted for hopefully Let's hope at least seven hours seven to eight hours. So you have got to get that water back into your system as soon as possible. So drink eight ounces, at least eight ounces of water before you get up and out of the bed in the morning. Alright so now that you've done that, the next thing you're going to do is I need you to go purchase a nice water bottle. My favorite. I love them are two Kalia water bottles, you can buy them online you can buy them at your local target. They are my favorite. You can buy different sizes every person in our house has a 2k a water bottle we all have our different colors. We all have our disk different sizes has been I have a 32 ounce, and then my kids have I believe it's an 18 ounce, so it's a stainless steel water bottle, and we carry ours everywhere. I'm not joking everywhere. So grab a water bottle, preferably stainless steel, not plastic, and make sure that you are bringing it with you everywhere, take it in the car with you take it to the store with you take it everywhere. Throughout the day, if you notice you get hungry and need a snack, I'm going to recommend, grab a glass of water, drink the water, that will help keep you from eating as many snacks children should be doing the same. Because like I said, it could have to do with more of a thirst your body is thirsty. So it's wanting that water. So drink a glass of water and then see and it might just limit the amount of snacks that you consume. Or you may realize that you weren't even hungry that you were actually thirsty. The next thought that I have is that people say they just don't like drinking water. So here's where you're going to need to get a little bit more creative, I would recommend making sure that you have a straw straws seem to help a lot of people get more water, they'll drink more if they're drinking out of a straw. So that's one that you can practice doing. And then also trying to change up the flavors in your water. And I want you to try doing fruit in your water rather than getting products to begin with. So let's look at adding some grapefruit or some lemon, grapefruit and time I think is a really yummy one, cucumbers. And some people do like a strawberry cucumber recipe, I have one here, where you take a glass of water to lemon slices to strawberry slice and a handful of basil. And you can mix that all up, you can even put it in a picture and have it you know, like you were at a spa, where you just have it out on your table in a picture. And then that will help and also helps with electrolytes, which I'm going to talk a little bit more about in a moment. But that's a natural way to get some more electrolytes into your system by adding fruit into your water. If you like those flavored waters, I would recommend making sure that they don't have any added sugar. The other thing that you might want to look at is what is going into them if there's natural flavors. Also the company that you're using, a lot of those have water that it's just flat water, it doesn't have any minerals in it, so to speak. So Perrier is one that does have minerals in it. So if you're going to drink water, you might want to look at who you're purchasing from, and if there are minerals within that water because that can make a difference. And then if you like to consume, say coffee or wine. Another way to kind of help since these are more dehydrating, you can try to in between each cup of coffee, make sure you drink a glass of water. And you know I'm thinking just six ounces, it doesn't need to be a lot just have some water. Same thing with wine or drink at the end of the evening. Again, make sure that you have some water in between each one. And that could kind of be a thing that you say, Okay, I can't have my next cup of coffee until I drink this glass of water that will help to ensure that you're getting more water in the other thing that I come up against when it comes to a stinking water is that once you start to drink water, you're in the bathroom all the time. And I don't like to drink water because I'm don't want to go to the bathroom 15 times a day. So here is something that I want you to think about first, your body has to get reuse to just like with exercise and everything else. If you're bringing something into your body that's not normally in your body, it has to get reuse to figuring out what it needs to do with it. So in the beginning, you might be going to the bathroom a little bit more, but I promise you, that is going to change. The other thing that you're going to need to do is stop sending around. So think about it. If I were to drink, you have my body weight in ounces, and I sat all day long. What do you think it's going to do? The water is not going to guess it's going to move through my system a little bit, but it's not going to move into every area it needs to move into. It's gonna pretty much go right through me. It's gonna go right through your system which is going to leave you going to the bathroom more. Your blood helps to pump water through your system to your organs. And the best way to do this is to make sure you are moving the more you are moving them Your body is able to utilize the water throughout all of the organs and cells more effectively. And the more part you are moving, the more water distributes through the parts of your body. So the next time you drink a glass of water, get up, move around afterwards to help that water. Get to all of your organ cells and throughout your system. So test it out and see, take you know, 16 ounces of water, dance around the house, clean the house, play with the kids go for a walk. And notice how when you drink that 16 ounces, how you're you don't have to rush to go to the bathroom, like you might if you drink your 16 ounces, and you're sitting down watching Netflix all day on a Sunday. So pay attention to that because it does make a difference. Make sure you're drinking half your body weight in ounces, and you are moving to get the water into your system more effectively. Okay, so once you start drinking enough water, and moving more, the other thing I want to speak to you about is electrolytes. And this has been a game changer for me personally. And you may notice for yourself that if you are drinking a lot of water, and you just still have that thirst, or you just feel like things aren't, you know, you don't feel like you have more energy, you still feel a little sapped, you may need to look at electrolytes. Now electrolytes are not all created the same. So definitely make sure you look into what is in the electrolytes that you're purchasing. And I'm not recommending Gatorade, but they need to have sodium, potassium, and magnesium in them. And a lot of them will have sodium and potassium, but they're missing that magnesium. So look into that, try to keep the sugar content low. I will tell you that I have tried a few different ones. I have used noon, which is a decent one. I have tried liquid IV This is more popular. It's got a lot of sugar though. So if you have little ones that might be struggling with drinking, that is an option but know that there's a fair amount of sugar in those. The one that I have recently tried is called element and it's L M N t that is the one that has been a game changer for me personally. So why would we want to drink electrolytes, this is definitely one where you are going to need to look at how you consume food and how you move for your exercise. For those of you who eat a strict like paleo or keto diet, then I would highly recommend you look into electrolytes because you probably aren't getting the sodium in your diet. For those of you who are in a hot area who sweat a lot, maybe you do intense workouts like Kitt workouts, or you're in a hot and humid area or even a hot and dry area where you are sweating a lot, you're losing a lot of the electrolytes that your body needs. Now, I do recommend that you do try to get these things through food as much as possible. The problem has come where our food does not have the minerals that it used to have due to nutrient depletion within our soil. So we have to start going outside of that thought if you're one to go into a workout and you do your workout and when you leave, you are just beat down and exhausted. That is probably a sure sign that you need electrolytes. So I would recommend you give it a try and see if you don't notice any difference, then, you know, this might not be the answer. But for many of us It will it is a game changer. I'm not joking. So definitely look into electrolytes adding them into your I don't even take them daily, I just take them after. If I teach a fitness class outside, I usually we'll drink one after because it helps me to feel better. So you're gonna need to look at your individual situation and see but definitely look in to them. So my recommendation for you this week is to start drinking more water. Try to get half your body weight in ounces each and every day. Make sure that you're moving while drinking said water so that it is pushed Through to all of your joints and muscles and vessels, blood vessels, everything. And then third, if you still aren't noticing a different you have a lack of energy. And after your workouts, you know that you eat a very clean diet, being that you're on like a paleo or keto type diet. Or if you are doing intense workouts where you are either outside or losing a lot of sweat and feeling thirsty even though you're drinking a ton of water, then I would begin to look at electrolytes they could make the difference in your hydration. So that's where we are this week. definitely make sure to let me know how you feel by joining us over in our form set mom community. I'd love to know what your favorite if you use electrolytes I'd love to know what your favorite one is. Or if you are drinking hydrating you know, what is your favorite tip? What do you do to help ensure that you are drinking plenty of water? And what are you doing for your children to help ensure that your children are drinking enough water ah each and every day as well. Feel free to follow us over at raising underscore healthy humans on Instagram. Make sure to join our forum set mom community where we share exercise exercises, information on alignment posture and alignment tips and tricks to help you each month with getting more things like water into your body. And that's pretty much it. I hope you all have a wonderful, wonderful week and I'll see you on Thursday for our movement snack