How To Do A Hydration Check Up

It’s the first thing my acupuncturist asks me when I complain of low energy.
 
Am I dehydrated?
 
Not only can dehydration cause fatigue, it can cause stronger cortisol (stress hormone) spikes when stressed as well as dizziness, headaches, dark circles, dry skin, and/or heart palpitations. 
 
One study with young women showed that just 1.36% dehydration impacted their concentration, vigor, mood, fatigue, anger, and increase task difficulty perception and headaches.
 
Good thing everyone’s carrying around their Water Bottles these days!
 
When you’re dealing with low energy, make sure you do a HYDRATION CHECK UP to rule out dehydration.

HYDRATION CHECK UP

When?
 
Best time of day is in the morning.
 
How?
 
Check your urine color.
 
Is your urine light in color?
 
Your urine should be pale yellow or light in color (think lemonade) in the morning and pre and post workout if you’re getting enough fluids.
 
Are you drinking at least ½ your body weight in ounces of water/non-caffeinated beverages each day?
 
Making sure you’re well hydrated is second in line to sleep for helping your body feel, move, and perform at its best.
 
Not a water lover?
 
You can drink herbal tea, sparkling water, or add lemon and stevia to your water.
 
Eating a diet rich in fruit and veggies can help with hydration also. 

HOW TO AVOID DEHYDRATION

You’ll need extra fluids for exercise or when living in hot climates.
 
Rehydrate during workouts, typically 1 cup water every 15 minutes of exercise and/or as thirsty.
 
After exercise, drink 2-3 cups per pound lost during exercise. Replace electrolytes if exercise was longer than an hour or if you sweat a lot during exercise.
 
You may need more fluids if you:

• Travel especially in planes
• Go heavy on caffeinated beverages
• Intermittent Fast
• Take Creatine
• Have heavy periods
• Have night sweats

 
Post Menopausal women can be higher risk for dehydration due to hormone changes affecting fluid balance, hot flashes & night sweats, and even diminished thirst sensation as you age.
 
You can lose electrolytes through night sweats.  Electrolyte water or tablets can be helpful. Replenish sodium and minerals if you sweat a lot.
 
My dentist recommends electrolyte water for dry mouth which is also common after menopause.

I've found it helpful.

Hungry?
 
Sometimes hunger is actually a signal you're dehydrated.

Got tight muscles?
 
Healthy tissue isn’t stiff It’s elastic. Bungee cord like versus rope like.
 
Staying well hydrated is key to increasing the elasticity of your tissue and critical for nourishing all your cells.

Make sure to drink up after any Fascia Bodywork- massage, stretching, even acupuncture- to help flush toxins.
 
PACE YOURSELF
 
Too much water, too fast can be dangerous and lead to Water Toxicity or Hyponatremia. A serious condition where you have diluted sodium levels in the blood. The most severe cases can lead to seizures, coma, and death.
 
Listen to your body.
 
Drink when thirsty.
 
Sip water throughout the day.
 
Check your urine color.

Dark = you need more hydration. Clear or frequent might mean you're overdoing it.
 
If you have heart or kidney disease, follow what your specialist recommends for your water intake each day.
 
OVER TO YOU
 
Start your day with 8 ounces of water to replenish your body after a full night’s sleep.
 
Figure out your daily water goal.
 
Track your intake with an App or water bottle if you need some support or reminders.
 
Increase your hydration if you meet any of the criteria shared above.
 
Sip away each day to keep your energy, mood, & performance levels up.
 
Your brain & body will thank you!

P.S. Ready to improve your Elasticity AND Energy? Join us for Mini Massage Camp!