Okay, so week two of the healthy activity points journal is under our belts! How did it go? Did 25 points seem difficult or did you smash through that goal and set a higher one for yourself this week? I tied one of my healthy activities to another and bought myself some new music on iTunes to listen to during my workouts.
Last week I wrote about sleep. Wrote many, many words about sleep. I am going to write far, far fewer words on the why and how of this next healthy activity: drinking water. But it is no less important.
Ready for the 4-1-1 on water? Here we go.
Our bodies are about 60% water and every part of your body needs that fluid in order to do what it does. Water gets rid of the toxins that build up in your organs. It is the conduit for bringing nutrients to your cells, including those muscles you target during exercise. Water keeps the parts of your body that need moisture (ears, nose and throat) hydrated. It's a multi-tasking powerhouse.
As you deplete your internal fluid reservoir through activities like breathing and perspiring, you need to replenish those fluids to avoid dehydration. Dehydration is not good. Dehydration is bad times. Dehydration = tired and sick.
So how much is enough? Well, how much you need depends on many factors. The Mayo Clinic has an article about recommended fluid intake, which you can read here.
I wanted to focus more on the “how” of getting your recommended fluid intake in this post, than on the "how much." So here are my tips and tricks for happy hydrating:
- Invest in a stainless-steel water bottle like this one, or this one, designed to keep water cold for long periods of time. Cold water just tastes better to me than room temperature water. I keep a bottle at work and at home—basically I have one in sight all the time to remind me to drink but also to make it really easy to do so.
- Notice that the recommendations now are for “fluids” not “water.” This means that not just plain tap water counts. You can count tea, sparkling water, soda, coffee, juice, etc. for some of it. But be careful about how much added sugar and caffeine you’re ingesting. Oh, and you'll get some fluids from the foods you eat too.
- Add some flavor. I like plain water. I especially like it during and after a workout. But sometimes I get bored. So if you’re tired of plain water, add a slice of lemon or lime to your glass of ice water. You get the flavor of it in the water, but you also smell that fresh citrus-y smell every time you take a drink. It’s kind of a nice pampering thing to do for yourself. You’ll feel like you’re in a fancy restaurant.
- You can use an infused water bottle like this one. These are water bottles that contain little internal baskets into which you can place slices of citrus, sprigs of mint, or berries. As you refill the bottle with water throughout the day, whatever you put in the infuser will add a bit of flavor to your water.
The goal for this week is to figure out your daily fluid goal and reach it. Make a plan for success (i.e. buying some reusable water bottles to keep in the places you spend the most time, slicing up some lemons or limes, or keeping some sparkling water in the fridge to reach for when you need some variety).
Let's bump up our healthy activity points goal to 30 this week. Add a couple of new healthy activities to your list if you want some more things to choose from. Take good care of yourselves this week and I'll see you back here Thursday!
Oh, I need to add that none of the companies whose products I linked to above have paid us to promote their products. Just wanted to give you some examples to get you started.