The Ultimate Guide to Staying Hydrated

Ever feel like your brain is fried by mid-afternoon?

That is your body’s way of saying, 'Hydrate me!'

At that point, you are already dehydrated.

Thirst is a late indicator of dehydration.

The key is minimizing the amount of times you get to this point through proper hydration.

If this is you.. You aren’t alone.

In fact, 75% of Americans walk around chronically dehydrated everyday often leading to poor concentration and overall poor quality of life.

Luckily, hydration is one of the easiest things to fix.

In this guide, we'll answer three key questions: Why, What, and How.

Let's begin.

Why Hydration Matters

Why should you care about staying hydrated? That is a great question.

Simply put, humans are 60% water and our muscles are 75% water. When dehydrated, your organs are sent into overdrive, making your heart work harder, impairing concentration, and dulling your skin’s glow.

From personal experience, staying hydrated has greatly improved my quality of life. It requires minimal effort once it becomes a habit.

If you want to improve your health, hydration is a great place to start.

What does being hydrated mean?

Now you know why it is important to be hydrated.. but what does it mean to be hydrated?

Being hydrated means that your body has enough water and electrolytes to function efficiently.

This includes:

• Normal cognitive and physical performance
• Stable energy levels
• Balanced electrolytes

Common signs of dehydration include thirst, inability to focus, dark urine, dry mouth, headaches, fatigue, and dizziness.

The best version of you doesn't have to deal with any of these.

Role of Electrolytes

I have mentioned the word “electrolytes” a few times now, but what are they?

Electrolytes are minerals in your body that carry an electric charge. Key electrolytes include sodium, potassium, calcium, magnesium, and chloride.

They keep the right amount of fluid in and out of your cells and are essential for nerve function.

Electrolytes are essential for life.

Various electrolytes can be found in fruits, vegetables, and nuts which is way for you to get those essential electrolytes without falling for the branding of overhyped “electrolyte” drinks.

The key here is to listen to your body. The human body is brilliant and will often tell you if something is off.

If you want to take this a step further, getting a blood panel done will be able to show you your electrolyte levels.

Tips for Staying Hydrated

How does one stay hydrated?

Staying hydrated doesn’t have to be difficult.

In fact, I recommend you make it easy.

To stay hydrated, follow these 5 simple tips:

• Drink water regularly.
• Listen to your body… If you are thirsty, drink (ideally before this point).
• Carry a water bottle with you.
• Use an electrolyte mix.
• Set phone reminders or alarms to build the habit.

The 8 cups a day that we often hear is not a one size fits all recommendation.

A general guideline that it more often accurate is to consume half your body weight in ounces of fluid per day.

Here’s a visual to help you understand what that looks like:

However, depending on your age, activity level, and/or climate this could be drastically different for you.

Hydration needs will also differ with athletes, children, elderly, and if you are sick.

Like anything, it is crucial to experiment with yourself and find what is optimal for you.

If you prefer to keep things as simple as possible, this can also work equally as well…

Just wake up? Drink water.

Eating a meal? Drink water.

Going for a walk? Drink water.

Working? Drink water.

Exercising? Drink water.

See the pattern? Just drink water.

Drinking adequate water will solve more problems for you than you think.

And fortunately, whenever you choose to improve an area of your life, other areas improve by default.

One of the biggest hacks to drinking more water is to make it as frictionless as possible.

One way to do this is by adding flavor to your water. The means in which you do this are completely up to you. For those of you looking for a more holistic approach, infusing your water with fruit is a great way to do this.

Another way might be to experiment with temperature.

Do you prefer ice water?

How about room temperature?

Experiment with flavors and different temperatures to find what you enjoy.

The possibilities here are endless.

Hydration Beyond Water

Did you know that tea, coconut water, fruit juices and even coffee help hydrate you?

Fruits and vegetables also contribute to your daily fluid intake.

For example, strawberries are 91% water and tomatoes are 94% water.


Putting It All Together

So, how much water should you drink a day? It depends.

Can you drink too much water? Most certainly.

Nowadays there are apps to download and even smart water bottles that will track our water intake for us making it easier than ever.

Staying hydrated is crucial, and with most people walking around chronically dehydrated, it is worth the effort to not follow the masses.

Today is a great time to start taking your hydration more seriously. Make it a game for yourself and level up to reap the endless benefits with the biggest being LIFE.

Remember to take a deep breath and drink water.

Here is to a healthier, hydrated you.


-Ethan