Proper Hydration Tips to Drink the Right Amount of Water

Staying hydrated is key to a healthy body. I check hydration frequently with my patients, especially patients who are detoxing because the toxins that are purposely being pulled out also need to be flushed out. If toxins are not being flushed out, detox symptoms can occur, including headaches, skin rashes, constipation, diarrhea, irritability, fatigue, trouble sleeping, or feeling like you are getting a cold. The reason why detox symptoms can occur is that there is more being pulled out of the cells and tissues, running around in your bloodstream faster than it can actually be pulled into the liver, broken down, and eliminated through the kidneys or bowels.

How Your Body Uses Water

• Carrying nutrients and oxygen to your cells
• Flushing bacteria from your bladder
• Aiding digestion
• Preventing constipation
• Normalizing blood pressure
• Stabilizing the heartbeat
• Less joint stiffness
• Better memory
• Regulating body temperature
• Maintaining electrolyte (sodium) balance.

It is said to drink 8 glasses of water a day but I think everyone's optimal water intake is a very personal amount based on their age, activity level and their current health status. Over the years I have seen a trend of how much water people tend to need on a daily basis and if I was to put a number on it I would suggest for the average adult we need to drink 2 liters, which is about 8 glasses of 8 ounces of water a day.

For a lot of people, this can be difficult to do, for it does not include any caffeinated, fruit, or sugary drinks. So, it would only include water or herbal tea. Caffeinated or sugary drinks not only add to your water intake but also deplete more water than they put in, causing dehydration, so if you have a cup of caffeinated tea, you would want to do nine glasses of water to make up for it. 

The Best Types of Water to Drink

• Filtered Water: Best for daily hydration; removes impurities while retaining beneficial minerals.
• Spring Water: Naturally sourced, rich in minerals and electrolytes, making it a great choice.
• Mineral Water: Contains essential minerals that are beneficial for health and hydration.
• Electrolyte Water: Useful during intense exercise or hot weather for replenishing lost electrolytes.
• Coconut Water: Natural hydration option low in calories and high in potassium.

Types of Water to Avoid

• Tap Water: The least healthy type of water is often considered to be tap water in areas where it is contaminated or not properly treated. While many municipal water supplies meet safety standards, some may contain pollutants, heavy metals, or contaminants like chlorine, lead, or pharmaceuticals, depending on the source and local infrastructure. Additionally, bottled water can also be considered less healthy if it is derived from questionable sources or if the plastic containers leach harmful substances.

• Distilled Water: Another option that may be unhealthy is distilled water, which lacks essential minerals found in other types of water. While distilled water is clean, an extended diet of only distilled water may deprive the body of beneficial minerals.

• Flavored Water: Lastly, flavored waters can be unhealthy if they contain high levels of added sugars or artificial ingredients, negating some of the health benefits of hydration. It's essential to be mindful of the source and quality of any water consumed for optimal health.

Hydration Apps

There are several hydration apps available on both the Apple App Store and Google Play Store that can help you track your water intake and promote better hydration. Here are some of the best ones:

• MyWater: This app allows you to track your daily water intake and set personalized hydration goals. It has a user-friendly interface and provides reminders to drink water throughout the day.

• WaterMinder: Known for its sleek design, WaterMinder lets you log your water consumption easily and offers reminders. It also visualizes your hydration progress with charts and offers various customization options.

• Hydro Coach: This app not only helps you track your water intake but also calculates how much you need based on your personal data. It provides reminders, tracks your progress, and offers insights into your hydration habits.

• Plant Nanny: Combining hydration tracking with a fun element, Plant Nanny allows you to take care of a virtual plant that grows as you drink water, making hydration a more engaging experience.

• Aqualert: Aqualert helps track your daily water intake and sends reminders when it's time to hydrate. It also allows customization based on your activity level, weight, and climate.

• Drink Water Reminder: This straightforward app focuses on reminding you to drink water throughout the day while also providing logging features to track your intake.

• Water Drink Reminder: With a simple interface, this app allows you to set goals for daily water consumption and send notifications to help you stay on track.

These apps can help you maintain optimal hydration levels and make it easier to integrate healthy water-drinking habits into your daily routine.