Small ways to stay healthy…. drinking more water

Drink more water. It’s a health tip that seems simple and obvious, but it’s easy to NOT do. Lots of people don’t drink enough water and experience a general, constant low level of dehydration with headaches, fatigue, and dry skin. It's a pretty basic health tip that can make a big difference. Why bother trying to drink more water? Water is profoundly important - it's not an overstatement to say your body needs water for all its normal functions. Drinking plenty of water prevents headaches, ensures optimal cognitive function, muscle function and building, and lubricates the joints. Water is needed for your kidneys to properly flush out toxins and metabolic waste products (and prevent urinary tract infections and kidney stones). It benefits (i.e. lubricates) your digestive system to keep things smooth and flowing. Water helps keep your skin clear, moisturized, and glowing. If you need more convincing, check out the photos of this woman. 

How much is enough? Your water requirements depend on your age, sex, and activity level, among other factors. I would suggest that rather than aiming for “8-10 glasses a day”, try increasing your daily water intake by 1 glass per day this week, and increase by one more glass each week for the next month. Notice how your body feels. 

After doing this experiment on myself, I have a number of tips to increase your water intake:

• Find a glass or bottle you really enjoy drinking out of. For example, I personally notice I drink less from a metal water bottle than a glass or mason jar. 
• Make water accessible: keep a jug on your counter or on your desk, and carry a water bottle with you everywhere you go.
• Drink a glass of water before breakfast every morning.
• Use a water filter - depending on the water processing where you live, this can make a big difference in taste.
• Start to switch out pop and other sugary drinks for water. If you are having a hard time making the switch, consider experimenting with flavoured waters as I describe below.

My favourite flavoured water recipes:

Rosemary water

1 L water
1-2 sprigs of fresh rosemary
a pinch of sea salt

This is one of my favourites. I love the rosemary flavour, and it feels brightening to drink. As a medicinal herb rosemary has been used traditionally for improving memory, which can’t hurt!

Licorice water

1 L water
a large pinch of licorice root if small pieces, or one stick

This will make a sweetly flavoured water, good for those with a sweet tooth.

Berry water

I L water
1/8 cup of frozen berries (or I also like to use 4-5 rose hips or schisandra berries)

Berry water is beautiful and also has a slightly sweet flavour. If you use rose hips the water will be slightly sour because of the high vitamin C content. Schisandra berries are also known as the five-flavour berry because it tastes simultaneously sweet, sour, salty, bitter, and umami, and definitely makes your water taste interesting. Both licorice (as in the previous recipe) and schisandra are medicinal herbs known as adaptogens that are very gently supportive for your body. 

Cucumber mint water

1L water
5 pieces of cucumber
5 sprigs of mint

This is a refreshing and crisp flavoured water, the cucumber adds a subtle flavour that I really like and is especially nice on a hot day.

Lemon-lime water

1L water
3 slices of lemon
3 slices of lime

A classic!

Disclaimer: Information can be empowering, but we all have unique health profiles and needs. Health-related information contained in this post is intended to be general in nature and should not be used as a substitute for a visit with a Naturopathic Doctor. The advice is intended to offer only a general basis for individuals to discuss their medical condition with their health care provider.  Always consult your licensed Naturopathic Physician, or visit the Boucher Naturopathic Medical Clinic for individual care.