People often ask this simple question: How much water should I be drinking? The answer isn’t as simple as the question because it depends.
What are the factors?
- Activity level
- Person (weight, height, gender)
- Time of year (summer vs winter)
- Amount of fresh fruits & vegetables consumed
- Amount of caffeine, pop, tea, alcohol consumed
All of these factors will invoke a different response but the short answer: until your pee is a light straw colour.
Here is an example: it’s summertime and you’re out of the house all day, running errands and drinking Starbucks, plus it’s a heat wave and you haven’t had much to eat (or just grabbed a sandwich on the go), you’ll probably need to hydrate. Even if you not thirsty!
Never get to the point that you are thirsty and needing water, even chapped lips is a sign that dehydration has already started. Oh, and that brain fog & feeling tired? Yup, dehydration.
A good rule of thumb is for every coffee/tea, pop, or glass of alcohol, have a cup of water. Best to drink cool but not iced, as this slows down digestion. If you are having a meal, take small sips as needed. My thoughts on drinking water with dinner: try to be hydrated before you eat, not so much while you eat.
Same goes for your yoga class and other activities, try to arrive well hydrated and leave the water bottle for after class (this also ensures your teacher and other students won’t trip on the bottle). Our activities shouldn’t be the only reminder to drink water, but try to incorporate more hydration throughout the day.
What about electrolytes?
Electrolytes are important to be replenished along with drinking more water. We need these charged ions to maintain a balance of alkaline/acidity and fluid distribution throughout the body. You’re already familiar with them as they are sodium, potassium, calcium, and magnesium (just to name a few). We lose them, along with trace minerals through sweat, assimilation, and elimination pathways (A.K.A: urine). Sure, you could reach for some Gatorade or Vitamin Water, but making some of your own ensures no liquid sugar, food colouring or dangerous brominated vegetable oil is added.
Recipe: Homemade Electrolyte Water
Makes 1 litre
- 3 tbsp or Juice of 1/2 Lemon or Lime
- 1 tbsp of dark Maple Syrup (often labeled “C” grade)
- 1/4 tsp of Sea Salt (Celtic or grey, not table or kosher salt)
- 1 litre of water (filtered is always better than tap)
Instructions: Combine ingredients into a large container or mason jar, shake or stir and refrigerate. Drink throughout the day.
Can add: a couple drops of ConcenTrace or 1/2 tsp of Magnesium Citrate for more ionic trace minerals or make this with coconut water instead of filtered water.
What’s your favourite way to stay hydrated? Comment below!
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