Simple solutions to fit Real Life

We talk a lot about hydration these days thanks to the reinvention of the Stanley cup. That steel bullet canister your dad filled with a liter of thick black coffee before heading to the job site has somehow evolved into a pastel-colored steel barrel that perfectly fits into your soccer mom wagon cup holders. Along the way it became less about drinking water and more about making a fashion statement.

No judgement here; my own steel water drum is bespeckled in watercolor flowers and comes with an anti-slip pad on the bottom because apparently my water bottle needs better protection than my phone.

But when nutritionists talk about hydration, we get a little squirmy because we know what is coming. Someone is going to come for our coffee.

And so we stand on our little hill and proclaim “you can take my chocolate frosted donuts, you can take my Nerds gummy clusters, but keep your damn hands off my cold brew!!” After all, coffee is our harmless vice. It doesn’t kill off our brain cells one by one, it doesn’t cause us to spend down the rent money, we don’t throw off our sandals and square up with our backyard neighbor because their dog looked at our dog funny while caffeinated.

At one point, the science said coffee is bad, avoid at all cost. But then the next moment science did a complete about face and said “but the polyphenols!!” and just like that coffee was back in our good graces.

It’s dizzying. Nutrition advice often is. So let me loudly proclaim from my little hill:

You can and should enjoy that cup of coffee you 1000% rely on to get through your day!

Now, let’s dive into this hydration myth and others; and at the end you just might feel like you’re actually nailing this wellness thing.

Myth #1: Coffee and caffeine causes dehydration.

Let’s start with my favorite word: moderation. Too much of anything—even kale—isn’t usually a great idea. “Too much of a good thing” is a saying for a reason.

The good news? Moderate amounts of coffee contain enough water to offset any diuretic effect (diuretics reduce the amount of fluid in the body); so yes, your morning coffee actually contributes to your daily fluid intake.

Even better, the coffee bean itself is packed with polyphenols—an antioxidant compound that reduces inflammation—so you do get an added benefit beyond hydration.

The catch? It’s what you put in the coffee.

Your Dunkin’ refresher made as it appears on the menu has enough sugar and chemical additives and flavorings that it starts to undo the health benefits you’re hoping to get.

Am I telling you to break up with your refresher, or your Starbies venti chiller? Absolutely not. I’m just suggesting you will be better off going for one pump of flavor instead of four.

Myth #2: Eight glasses a day.

This rule, like speed limit signs, is a suggestion.

How can one recommendation possibly account for your body size, type, level of fitness, climate, health status or whether you just ran six miles because that sounded like a good time?

The point isn’t to obsess over eight glasses. It’s to remember to drink something.

Our bodies are made up of 55-60% water, babies and kids even more, and so we need to maintain that level of hydration to move our muscles, and aid in our digestion and concentration. Even just 2-3% of hydration loss can impact our physical and mental function.

So don’t panic if you only drank seven glasses today. But maybe ask yourself, “when was my last sip?” If you can’t remember…maybe it’s time to order that cold brew!

Myth #3: Clear urine is the goal.

Shocking? I’m there with you.

Completely clear urine doesn’t mean you’ve achieved hydration greatness; it can actually mean you’re drinking more water than your body needs. Overhydration can lead to diluted sodium levels and swelling of your cells, which affects muscle and nerve function, and potentially much worse.

Instead of aiming for crystal clear, shoot for a light lemonade. Your toilet bowl has never been so informative.

Myth #4: Only water hydrates.

If you’re eating a juicy wedge of watermelon, congratulations—you’re hydrating!

Watermelon and cantaloupes contain 90% water and are my favorite snack on a hot day or after a long run. They don’t just replace fluids, they also provide replenishing vitamins and antioxidants.

The real hydration superstars? Cucumbers are 97% water!

Other top hydrators include all of your favorite fruits and vegetables—they contribute more to hydration than most people realize. Eating two servings of fruits and three servings of vegetables can add two cups of water to your daily tally!

Hydration can be delicious.

Myth #5: Thirst is a late indicator.

Your science lesson for the day: hydration is controlled by receptors in the hypothalamus which detect minor changes in hydration levels. Once a 1-2% drop is felt, signals are sent to the kidneys to start conserving water. This is when your body starts to do what bodies are designed to do, it lets you know you are at a level of dehydration that can start to affect mood and physical performance. It is not an indicator that it’s too late to catch up, it’s a “hey, heads up…” from your brain.*

So when your body says it’s thirsty, listen. Pop some of that juicy watermelon and carry on with your day.

*pun absolutely intended.

It all comes back to fiber…

I feel like I can link everything back to my favorite topic: fiber. And proper hydration is no exception.

Fiber can’t do it’s job without enough fluid moving everything through your digestive system. And because we all need to focus on building a healthy gut microbiome, hydration isn’t optional.

It all comes back to the gut and I will forever stand on my hill and proclaim:

1) don’t come for my cold brew

2) fiber makes the world (and your body!) go ’round.

If you’re struggling with hydration, fiber, nutrition, or simply finding the motivation to get moving, sign up for a FREE wellness conversation with me! Let’s take the first step together.