Water, water everywhere … but which one to drink????

We all know about the importance of healthy hydration but, seriously, do you sometimes find it a challenge to consume the recommended 64 ounces daily?  I certainly do.  And if the liquid you’re drinking is something with caffeine the benefit of the water is somewhat offset by the diuretic effect of the caffeine. 

The Mayo clinic website says “Water is the best liquid you can drink to stay hydrated.  But caffeinated drinks can help meet your daily fluid needs.”  Let’s dive deeper into the impact of caffeine on hydration in a future blog.  For now, we’ll get back to which water to drink and how much.

The “how much” part seems easy but it’s actually not.  The consistent recommendation is at least 64 ounces of water per day.  However, if the weather is particularly hot or you’ve exercised a lot or you’re running a fever or you have low body fat or have a bladder infection or you’ve spent time in a sauna, then you need to drink more liquid.  That makes sense because the more liquid we put out, the more we need to take in.  If you’re someone with a lot of lean muscle, you actually need to take in more water than the standard 64 ounces because that lean muscle has a higher water content than fat.  To me, that’s counterintuitive but I’m pretty sure the Mayo Clinic is a more informed source than I am!

Here’s an example of when to drink more water.  I’m very lucky to have access to a dry sauna.  It’s a fantastic detox experience but I’ve learned to pre- and post-hydrate.  Before the sauna, I’ll drink 1 full glass of water with electrolytes.  During the sauna I sip on water.  My favorite is to fill my giant water bottle with filtered water and then add a squeeze of lemon from my lemon tree plus a spring of basil pinched from the plant in my garden window.  It might sound like a weird mixture, but the flavor is great.  Then, after the sauna session I consume another 1 to 2 glasses of water with more electrolytes. 

So, for the amount of water to drink daily, experts say start with 64 ounces as the minimum and go up from there depending on your specific situation. 

What about what kind of water?  In the grocery store, there is a full aisle with a dizzying array of choices.  Most of them are in plastic bottles of some kind and all of them claim to be the “best”.   I have to ask, is any kind of plastic bottle “best” for the environment??  It might be convenient, but the landfills and even our oceans are full of discarded plastic water bottles.  I have a lot of trouble feeling good about drinking anything from a container that will end up in a landfill.  I don’t mean to sound critical …  just sharing my personal view. 

My solution is to do one of two things.  If I have to buy bottled water, I look for the aluminum containers.  This prevents having water that becomes contaminated by the BPA/phalates you can get in plastic bottles.  The metal is easily recyclable, does not leach like plastic bottles can and is easy to reuse if you wish. 

My preferred water container is a 32-ounce reusable bottle with a flip top, measurements and times on the side and a carrying handle.  It fits snugly into the holder in my car.  You’ve probably seen them at the gym, in the park, at the office … they’re everywhere.  It’s important to find one that is “guaranteed” to not put harmful chemicals into the liquid inside.  When my daughter bought one for me, I wasn’t sure how much I would like it, but having the times and amounts on the side so I can keep track during the day has been quite helpful.  I don’t reach my 64 ounces every day but using this bottle has been a big improvement for me.  Find one that appeals to you and have fun with it.  I tied a bright red ribbon on mine to give me a little visual lift whenever I use it.

By the way, I never, ever put hot liquid into the plastic bottle.  For that morning herbal tea, I use my double walled insulated 16-ounce thermos.  I’ve taken it with me all over Europe and Great Britain.  It has really taken a beating over the years.  I’m going to be sad when that latch that holds the lid closed finally breaks.  Hopefully, there’s a clone of that thermos I can find.

You might notice that I have not shared my opinions about which bottled water is the “best”.  The container and its environmental impact actually matters more to me than the water inside.  Consumer Reports frequently tests bottled water, and their recommendation is to use your own tap water with a good filter OR look for water created through “reverse osmosis” to avoid getting PFAs and other nasty contaminants.    If you filter your own tap water and use the suggestions on the container you will also save a ton of money.  With the money you save, why not plan a spa day!?

Now, if you’re someone who struggles with getting enough liquids in a day, try the following tips. 

1)    Start early in the day.

2)    Complete at least half of your water consumption by noon

3)    Keep your water bottle handle and take frequent sips. 

4)    Add some fun flavors to make the water less boring.

5)    Try to visualize how much your brain, kidneys, heart, lungs and blood vessels and all of those other thirsty organs in your body appreciate having enough liquid.

6)    Monitor the color of your urine as a good indicator.  With proper hydration it will be completely clear and have almost no color. 

To summarize:

1)              Start early and drink often

2)              Make it fun by adding interesting flavors

3)              64 ounces is the minimum but varies depending on your needs

4)              Be thoughtful about the environmental impact of bottles

5)              It matters less what kind of water you drink and more that you get enough!

Let’s stay hydrated on our journey to less..