12 Months to a Healthier You Series: May-Water Intake

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Water Intake

12 Months to a Healthier You Series: May-Water Intake

12 Months to a Healthier You Series: May-Drink Water Every Morning

Hello health enthusiast,

By now I hope you are seeing improvements in your health with the changes you’ve been making since January. There’s still time to jump on the bandwagon if you are just now discovering the 12 Month Healthier You Series.  If you’ve fallen off course a bit, don’t beat yourself up about it.  Get right back up and start over!  Health isn’t a destination it’s a journey.  Every day is a new day to do better, get it right, and start over.  The more you practice good health, the better you’ll be. If you’ve missed January through April’s post for the 12 Months to a Healthier You Series, be sure to check those out as well.

The topic for the month of May is water intake. Such a simple topic, but so very important! Many do not realize just how crucial it is that their bodies get adequate water. Did you know that most people are permanently dehydrated and don’t know it? You should drink a glass of room temperature water as soon as you wake up.  Not after your shower, not after you’ve been up a while, but as soon as you awake and get out of bed.


Benefits of drinking fresh water first thing in the morning

-balances your lymph system: These glands help you perform your daily functions, balance your body fluids, and fight infection

-glowing skin: Water helps to purge toxins from the blood which helps in keeping your skin youthful and clear

-helps with weigh loss: Drinking just 16 oz. of water first thing in the morning helps boost your metabolism

-increases the production of new blood and muscle cells

-drinking water on an empty stomach purifies the colon helping it to easily absorb nutrients


 Signs of dehydration

Some signs of dehydration include fatigue, constipation, muscle cramps, hunger, increased heart rate, and dark urine, increased thirst, dry mouth and throat, bad breath, dry skin, headache, fever

Do not wait until you feel thirsty to drink water. By then you are already dehydrated. Thirst can send confusing signals to the body and brain. A good example of this is when you think you’re hungry when really you’re just thirsty.


Ways to get more water

eat hydrating veggies and fruit

keep a water bottle handy

jazz up plain water to help with boredom

try different teas


High Water Content Fruits

Eating fruit and vegetables with high water content is a great way to assists in getting your water intake in each day. Watermelon and strawberries contain about 90 percent water per volume. Other fruits with high water content include grapefruit, cantaloupe, and peaches, pineapple, cranberries, orange, raspberries, blueberries, plums, apricots, apples, pears, cherries, grapes, and bananas.


High Water Content Vegetables

Vegetables with high water content include cucumber, lettuce, zucchini, radish, celery, tomatoes, spinach, red cabbage, broccoli, carrots, and peppers.


Causes of Dehydration

What Causes Dehydration?

There are various reasons for dehydration like intense physical activity, which makes you lose so much water. So proper hydration is necessary.

Other causes of dehydration:

Diarrhea: It prevents your intestinal tract from absorbing water from the foods that you eat.



Diabetes. Aside from having high blood sugar levels, some medications for diabetes like diuretics may cause diabetics to frequently urinate.

Frequent urination. It can be cause by alcohol and certain drugs like antihistamines, blood pressure medications, and antipsychotics.


What To Do

I advise to not drink tap water ever. It contains fluoride, heavy metals, and disinfection byproducts that may have ill effects on your health. Install a water filter in your home if you can. You have to think holistically when it comes to your health. Think about it. You want to remove toxins from all the water in your house, not just your drinking water. That means when you take a shower, wash your hair, use water for cooking, etc. you want to utilize non-toxic water as well.  Ideally, a good home water filter for everything is best. However if you can’t afford one, or you prefer taking baby steps on your health journey, most definitely start with a good water filter for your drinking water.  Please keep in mind that not all water filters are created equal.

I use this water filter for my water faucet.

Here’s one I use for my shower and I love it so much! I’ve also noticed a difference in my hair and skin since using it.


The Best Water

The best water to drink is water from a spring. However, most of us aren’t fortunate enough to live close to a spring and fill up their bottles with water all the time. Therefore shoot for drinking spring water if you buy it at the store. It’s not a good ideal to drink distilled water every day.

Another good ideal is to buy water in glass jugs or purchase glass jugs to fill up with water. Plastic bottles contain bisphenol A, bisphenol B, and phthalates, which are harmful to your health. There are some companies that sell water in BPA free plastic containers. If you aren’t able to do glass containers, go that route.

Coconut water also serves as a great replacement for commercially sold sports drinks. It provides optimal health benefits due to its anti-inflammatory, amino acids, and antioxidants. Some coconut water also contains high amounts of sugar, so you should drink it in moderation. Drink it preferably after a cardio workout, when you need to replace minerals and fluids.

How much water should you be drinking you ask? Half your body weight is an appropriate amount.  For instance if you weigh 200 pounds, your goal should be to drink 100 ounces of water each day.


TIP: squeeze lemon juice (real lemon) in your water

Lemon water is great to have in the morning. It naturally cleanses you and hydrates upon waking and is energizing as well.  It’s also rich in vitamin C and B-complex and minerals such as iron, calcium, magnesium, silicon, copper, and potassium. It’s wonderful tonic to detoxify your entire system.

If you’re anything like me though you can get a bit lazy when it comes to cutting and squeezing lemon juice in your water. I solved that problem by buying this great little water bottle that infuses fruit into your water.  You just place whatever fruit you want in a component at the bottom of the water bottle, and it does all the work for you!  It has really saved me time and helps me to get my lemon water intake in regularly. The bottle is also BPA free!  Winning!

Check it out here:

Now that I’ve given you some information, tips and tools to increase your water intake, what are you waiting on? Get up and go get you a glass of water! Your body will thank you.


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