Water, Water, Everywhere.
Water is one of the most important nutrients required by the human body, and yet so many of us take it for granted. Water has numerous roles in the human body. It acts as "a building material; as a solvent, reaction medium and reactant; as a carrier for nutrients and waste products; in thermoregulation; and as a lubricant and shock absorber" (Jequier & Constant). Well more than half of our bodies are made out of water! And yet, in the cold of winter, I find myself drinking much less water than is optimal, which is exacerbated by the drying action of my electric heat. Even in the warmer months, I find myself suggesting increased water intake to almost all of the clients I see as an herbalist. It seems that in our very busy lives, hydration can sometimes take the backseat. It can be difficult to remember to drink water when you are busy doing a hundred other things. I would like to offer here some tips and tricks that have been very helpful for me in increasing my overall water intake and awareness of my hydration level.

Some signs of mild to moderate dehydration include: dry mouth, sleepiness, thirst, decreased urine output, few tears when crying, muscle weakness, dizziness or light headedness, and headaches (Jequier & Constant). Whenever I get a headache or feel sleepy and out of sorts for seemingly no reason, the first thing I do is drink a glass of water. Often that is just what I needed. But how do you know if you are hydrating enough? Optimal intake of water varies greatly depending on the climate, season, the types of foods you eat, and your activity level and metabolism. One good way to tell is urine – how often are your urinating? What color is your urine? Scarce, infrequent and darkly colored urine are telltale signs of under-hydration. It is healthy to urinate several times throughout the day, with urine being light in color and a volume that is healthy for your body. It is suggested that a sedentary adult drink 1.5 Liters of water per day, minimum (Jequier & Constant). That is about 48 oz. per day, or 6 – 8 oz. glasses minimum. I like to try for 64 oz, which is 8 – 8 oz. glasses, 4 pints, or half a gallon.

While eight glasses of water every day may seem like a lot to some, there are ways to make it easier to remember to drink water. One strategy is to continually take sips of water throughout the day, making sure that you are always with a water glass or bottle. This is a good approach because it helps to avoid getting thirsty in the first place, which is a sign of under-hydration. In other words, by the time you feel thirsty, you are already under-hydrated. Once you get into the habit of taking frequent sips of water, it becomes part of your lifestyle and you no longer need to think about it as much.
Another approach is to drink 4 or 8 ounces of water at a time, adding up to 16 or 8 servings a day. 8 ounces is a small enough amount to be easily drinkable, but will add up throughout the day, and I have been told that the body can only process 8 ounces of water per half hour, so I find this to be a good way to get in optimal amounts of water. I have a friend who would carry around a half gallon jar of water, with the goal of finishing the whole thing by the end of the day, only to find more often than not that she had only drank about a quarter of it by 6 pm. For me, it is easy to drink 8 ounces of water – I often drink that amount in one series of gulps – but to drink a half gallon seems daunting. So, by breaking it down into smaller amounts, it is much more accessible. When I am going somewhere that has good filtered water, I will take a small 16 ounce water bottle rather than a larger one for this reason. Every time I refill my water bottle, I know I am getting closer to my goal, and I do not feel intimidated by a large 32 ounce water bottle.

Regardless of whether your serving is a 1 ounce sip, a 4 ounce gulp, or an 8 ounce drink, it will still take many of these to add up to 64 ounce per day. I like to drink these servings at transitional points in my day
for example:
- Upon waking up
- After using the bathroom
- After eating
- Before leaving home
- When returning home
- When changing tasks
- Every time you enter your kitchen (within reason)
- Every time you pass a water fountain
- Every time your cat drinks water ;)
- During breaks at school or work
- When getting out of your car
- Every hour on the hour
- Every time you check your email
Whatever works best for you is what works best!
So find out what works best for you! Once drinking water throughout the day – whether in small frequent sips or 4-8 ounce servings – becomes a habit, it may not be necessary to keep tabs on exactly how many ounces you are drinking. You can regulate by the way your body feels, if you are feeling thirsty or have a headache, and the color volume and frequency of urine.
for example:
- Upon waking up
- After using the bathroom
- After eating
- Before leaving home
- When returning home
- When changing tasks
- Every time you enter your kitchen (within reason)
- Every time you pass a water fountain
- Every time your cat drinks water ;)
- During breaks at school or work
- When getting out of your car
- Every hour on the hour
- Every time you check your email
Whatever works best for you is what works best!
So find out what works best for you! Once drinking water throughout the day – whether in small frequent sips or 4-8 ounce servings – becomes a habit, it may not be necessary to keep tabs on exactly how many ounces you are drinking. You can regulate by the way your body feels, if you are feeling thirsty or have a headache, and the color volume and frequency of urine.

I’m sure you are asking – what about tea, coffee, and juice? Do these count? I have heard that recent studies state that coffee counts just as much as water for hydration. I am very skeptical of this, as coffee is a strong diuretic. Even teas with diuretic herbs can leave me feeling more dry and thirsty, especially when they are my main source of liquid as I crave warm tea in the winter. In addition, teas and juices contain much higher concentrations of vitamins, minerals, sugars, and fiber than water. These constituents may require additional water for transportation and processing in your body. If you drink a lot of teas and juices, I would still recommend drinking at least 32 oz. of plain water per day.
Ultimately, you are the only one who knows how much water you need. I suggest paying close attention to your urine and how it changes depending on what you drink. Notice any correlations between mood, energy levels, the presence of headaches or muscle aches and your hydration levels. If you have a high level of awareness of your body, you don’t need any guidelines or tricks to drink enough water – your body will tell you.
I suggest that you find the most pure source of water available. If all that is available to you is tap water, I suggest investing in a good filter. Reverse osmosis and distilled water are fine as well, though I suggest also using re-mineralization drops. If you are lucky enough to live near a safe spring, it is well worth the haul! And if you are lucky to have good well water, then drink up!! In all cases, be grateful to the water you are drinking for all of the amazing things it does!
I hope you have found this to be helpful and inspiring. Stay warm! And hydrated! Namaste
I suggest that you find the most pure source of water available. If all that is available to you is tap water, I suggest investing in a good filter. Reverse osmosis and distilled water are fine as well, though I suggest also using re-mineralization drops. If you are lucky enough to live near a safe spring, it is well worth the haul! And if you are lucky to have good well water, then drink up!! In all cases, be grateful to the water you are drinking for all of the amazing things it does!
I hope you have found this to be helpful and inspiring. Stay warm! And hydrated! Namaste
This information is for educational purposes only. This information has not been evaluated by the FDA. This information is not intended to diagnose, treat, cure, or prevent any disease. Not intended as a substitute for advice from your physician or other health care professional.
Sources: Je’quier E. and Constant, F. How Much Water? European Journal of Clinical Nutrition (2010) 64, 115–123; doi:10.1038/ejcn.2009.111; published online 2 September 2009
Image of water glass: cleanwateraction.org