I’m sure as you took a look at the title of the this blog you either rolled your eyes or shook your head. And I have to admit, it’s quite a boring topic but 100% necessary as we talk about the overall scope of health and fitness. We give a lot of attention and focus on food and exercise but would you believe me if I told you that water is equally if not more important than what or how often we eat? Is it common knowledge to know that most everything we consume contains water? Of course there are a few exceptions such as pure oils and fats, nuts and seeds, and seasonings we add to food. However, outside of that; if you’re eating or drinking it; water’s included. Wouldn’t it be lovely if we could just eat and get away with not having to consciously add water to the mix? Unfortunately, that’s not our reality, thus let’s get into the weeds and dissect why this liquid is so crucial and discover how much we should have daily.
Water’s Impact on the Body
Males are made up of about 60% water and everything from our blood, organs and muscles are fundamentally impacted by how much or little we have in our system. Our temperature is regulated through sweating and blood circulation. Our kidneys and liver are detoxified as we flush out waste. Joints are lubricated by reducing stiffness and protecting cartilage. It aids in digestion by breaking down food and serving as the train to transport nutrients. It’s the green light that allows hormones, enzymes and neurotransmitters to do their thing. However, anytime our water intake is less than adequate; these functions came become compromised. What’s more alarming is it doesn’t necessarily have to be chronic: Even temporary bouts of being dehydrated can halt some of these processes. And remember, we’re not 20 anymore, thus being over 40; the body is not as forgiven when we fall into a state of dehydration.
Water Is More Important Being Over 40
There are a few biological and lifestyle shifts that take place past the age of 40 that make hydration much more important than years prior, starting with everyone’s favorite topic; testosterone. As we’re well aware, our test levels decline slowly over time and being dehydrated can negatively affect hormone balance. This naturally adds to the already skewed direction it’s headed in. Water intake positively impacts cellular sensitivity and hormone transportation. But to be fair and to give the benefit of the doubt; our thirst sensation becomes less sensitive as we age. This means we might not feel thirsty even when we’re entering the realm of being dehydrated, which unfortunately increases the likelihood of dehydration. Talk about a catch twenty-two. And let’s not forget that the metabolism also starts pumping the brakes around this age. However, ensuring you stay hydrated helps to maximize your calorie burning potential, maintain weight and optimize digestion. 40 is also the time when heart health has to take precedence due to blood being mostly water. It’s scary to think of it but dehydration leads to thicker blood and thicker blood leads to less blood going to the heart and this combination forces the heart to work harder, increases blood pressure and reduces blood circulation. I’m sure you can fill in the blank on what comes next.
Signs You’re Not Drinking Enough Water
Being dehydrated doesn’t always flash in your face like the billboards on the Vegas Strip. Oftentimes it’s gradual but you can guarantee if you pay attention, you won’t have to guess when it’s happening. Or better yet, just avoid being dehydrated period. One of the best ways for me to know if I’m starting to get dehydrated is if my lips feel dry. Being I vaseline those bad boys right before I head out the door, it naturally serves as a gauge in that if I have to reapply, it’s usually because I need to drink more water and almost always are on days I’ve worked out early morning and have been more active. Another sign is dark urine and the easiest to keep track of: If it’s dark and smelly, it’s time to turn up a glass. You know you’re good when it’s light yellow and little to no scent. Some other signs to stay super aware of are constant fatigue, brain fog and finding it difficult to concentrate, dizziness, headaches and dry skin. A bit of warning and if you let it get to far, you risk the likelihood of complications like urinary tract infections, kidney stones and strain on the cardiovascular system.
How Much Water Should I Be Drinking?
As a disclaimer, a lot of this depends on how much activity you’re engaged in, the environment and your body size and weight. Regardless though, I want to provide you with a guideline or at minimum, a starting point. It’s a simple math equation, which is half of your body weight in ounces. That’s it. It doesn’t matter if you’re gaining, losing or maintaining your current weight: Take what you weigh now, divide it by two and that’s what you shoot for (in ounces) each and everyday. So obviously, you’ll need to find a way to weigh yourself regularly. Now for those of you that are above average when it comes to activity level or if you have a job that affords you the benefit of being outside or walk around constantly; lean into the fact that you may need a bit more. Remember too that you’re naturally going for 9-11 hours without water as you prepare for and sleep overnight, thus one of the first things you need to do is ensure you getting your first 12-24 ounces in your system within minutes of awakening. This not only rehydrates tissues but also kickstarts your metabolism. The alarm clock wakes you up but water wakes up your metabolism. I also want to stress that you need to spread your water intake throughout the day: When you take in a bolus of water, it fails to get absorbed properly and causes bloating and we want to see those abs son!!! One, final word I’ll say before I drop the mic is your local grocery and retail stores have a bunch of cheat codes in the way of water infusers that you can add to make the water drinking journey a bit easier and more fun. If you’d like me to give recommendations on some that I’ve tried, feel free to let me know. Now, let’s all toast with a glass, tumbler or stainless steel jug of H20!!!
Affiliate Link (Below)
Click here to order the stainless steel tumbler I use every single day. I love it because I only have to fill it up twice to hit my goal of 1-gallon.
