Can I just say how hard it is to believe that a whole year has already passed? As I glance at the calendar, I’m reminded that it has been a year since I made the brave decision to leave a toxic work environment and return to Glow full-time. There’s something empowering about stepping away from negativity and prioritizing your health and wellness; it truly reassures me that I made the right choice.
This past year has been incredibly busy and fulfilling. Not only have I dedicated myself to working with my clients and rebuilding relationships, but I’ve also focused significantly on my own health journey. As I work toward completing my Bachelor of Science in Health and Wellness, I’m filled with excitement about what lies ahead. I can’t wait to share everything I’ve learned and expand my services at Glow to better serve our community.
In addition to my studies, I’ve made some significant changes in my daily routine. This year has been about transforming my eating habits, committing to regular exercise, and recognizing the vital role that hydration plays in overall wellness. As someone who strives to maintain a healthy lifestyle, I've recently turned to a water tracker app on my phone. I usually manage to drink between 64 to 72 ounces of water daily. However, I was surprised to learn that according to the Mayo Clinic, women should actually aim for about 2.7 liters, or 97.29 ounces, of water each day. This revelation made me realize that I'm not meeting my hydration goals.
Several factors can influence how much water we need, including exercise, environmental conditions, overall health, and life stages like pregnancy or breastfeeding (Mayo Clinic, 2020). The Role of Exercise and Environment
When we engage in physical activity, we sweat, and it's essential to replenish lost fluids. Drinking water during and after exercise is crucial for staying hydrated. Additionally, hot weather increases our fluid needs, as it can lead to dehydration. This is why it's important to monitor our water intake during the warmer months.
Illness can also affect our hydration needs. If you have a fever, are vomiting, or experiencing diarrhea, your fluid requirements change. Staying hydrated during these times is vital for recovery. Furthermore, women who are pregnant or breastfeeding have increased hydration needs. The Office on Women's Health recommends that pregnant women consume about 10 cups (2.4 liters) of fluids daily, while breastfeeding women should aim for about 13 cups (3.1 liters) (Mayo Clinic, 2020). Hydration Beyond Water
Interestingly, you don't have to rely solely on drinking water to meet your hydration needs. Many foods have high water content and can contribute to your fluid intake. For example, broth soups and foods like celery, tomatoes, and melons can significantly enhance hydration (CDC, 2020). Other great options include oatmeal (which absorbs water), milk (rich in proteins and electrolytes), zucchini noodles (which have a 95% water content), and smoothies made from hydrating fruits and leafy greens (Med Express, 2020). Hard vs. Soft Water
When considering hydration, it’s also important to understand the type of water you’re consuming. Hard water contains high levels of calcium and magnesium, which can lead to dry skin and an itchy scalp due to its effect on the skin’s pH balance (Fisher, 2019). On the other hand, soft water has a higher sodium content, which may not be suitable for those with high blood pressure, and it can pick up lead from old pipes. Bottled Water Considerations
One major concern with bottled water is the potential presence of microplastics. Research shows that 93% of bottled water samples contained some signs of microplastic contamination, often at levels double that found in tap water (Butler, 2020). While many people prefer the taste of bottled water, it's worth noting that most bottled varieties are sourced from filtered tap water. Additionally, bottled water lacks fluoride, which is added to tap water to help prevent tooth decay (Butler, 2020). Conclusion
Understanding your hydration needs is crucial for maintaining health and well-being. By tracking your water intake and considering various sources of hydration, including food and the type of water you consume, you can ensure that you meet your fluid requirements. The journey to better hydration starts with awareness and informed choices! References
Mayo Clinic. (2020). Water: How much should you drink every day? Retrieved from Mayo Clinic
CDC. (2020). Water & Nutrition. Retrieved from CDC
Med Express. (2020). 7 Ways to Stay Hydrated (That Don’t Involve Water). Retrieved from Med Express
Fisher, J.K. (2019). Hard Water vs. Soft Water: Which One Is Healthier? Retrieved from Healthline
Butler, N. (2020). Which is better: bottled water or tap water? Retrieved from Medical News Today
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