With the New Year kicked off and many approaching the start of the third week of their goals, I thought I would jump in with a reminder: Small goals are still amazing goals to work on and come back to throughout your journey.
Setting a hydration goal is one of my favorite foundational goals. Before I became a coach, I would roll my eyes at goals like this. I thought I was going too easy on myself if this was my focus.
Hydration is a basic habit that we often brush off, and think little of, but when we step back and think about it, it’s a great way to explore how we either embrace or reject change. As a coach, this is a goal that can help build confidence in clients and see how mindset and planning may help or hinder a client.
Goals like these are so important for our growth.
For transparency, I still struggle some days to drink enough water if I don’t use a water bottle or make notes for myself throughout the day. But sometimes I don’t care and I want to use the pretty glass tumblers I have in the kitchen.
While hydration as a goal may seem basic, it’s a foundational part of health and wellness and should be part of our goals. And here’s why:
- It plays a vital role in bodily function
Our bodies are composed of up to 60% of water. It’s essential in digestion, nutrient absorption and transportation as well as temperature regulation (sweating and breathing). Without water, fiber would make us constipated. Water also works with water soluble vitamins like all eight Vitamins B and Vitamin C. It can also help with blood sugar or blood sodium concentrations – think about how your jewelry may feel tight or you get a headache when you’ve had more salt in your food.
- It’s helps with energy regulation and cognitive function
A change in blood sodium concentration can lead to dehydration and headaches, which can impact our energy and how we function overall. Proper hydration can ensure that you maintain mental clarity and function.
- Improved and maintained physical performance
Regardless if you’re an athlete or not, water will prevent muscle cramps and lubricating your joints. The amount of activity may determine how much water is necessary for an individual, but these benefits are the same regardless of your activity level.
- Weight management and hunger regulation
Water alone won’t help with weight loss, but drinking adequate amounts of water will help with hunger regulation as thirst cues can sometimes be confused for hunger and lead to overeating. For me personally, aside from weight management, it helps with bloating, especially around my period, as well as when I travel, which helps me feel more confident in my clothes.
- Naturally helps the body detoxify
You don’t need products to “detox” your body, as long as you have functioning liver and kidneys your body can detox itself. Water helps aid in that process, like with constipation, without water, we produce little urine. Again, everyone is different, but pale yellow is a sign of healthy hydration. We don’t want clear or dark yellow/orange.
- Contributes to skin health
Our skin is made up of about 64% of water, so drinking enough helps prevent drying out and better recovery time when there is a cut or injury.
- Strengthens immune support
Staying hydrated contributes to our overall health and immunity. As mentioned before, water helps with nutrient absorption and transport, as well as temperature regulation. It also helps transport oxygen to our cells to support immune cell function.
So, how much water do you drink? What is a “good” water goal to aim for?
It depends. According to the US National Academies of Science, Engineering and Medicine, adequate water intake for a healthy adult is about 2.7 liters for women and 3.7 liters for men or 92 ounces and 124 ounces respectively.
Ultimately, think about where you are starting from and make small changes from there. If you’re already consuming 64 ounces – that’s great. What would help you increase to 70?
What if I don’t like water?
Experiment with flavors and textures. Adding fruit or mint to your water and infusing it can add some flavor. Choosing carbonated water can make it fun to drink too.
Have a fun cup, glass or bottle to drink from. Sometimes the vehicle makes the difference. I love to use thick straws too – I have a lot of reusable cups and straws that also help me measure my water intake too.
You’re doing a great job. Slow and steady wins the race.
