Water intake and pain...believe it or not... are directly connected.
It has been proven in several research studies that dehydration is
directly linked to higher pain (Bear, 2016). A survey sponsored by the
International Bottled Water Association and the Nutrition Information
Center found that 75% of Americans are chronically dehydrated.
Generally men need 3.7 liters while women need 2.7 liters.
Breastfeeding women require 3.8 liters per day (Armstrong, 2018)!
Dehydration pulls fluid from your joints, muscles and connective
tissue which can lead to pain and achiness. When we are properly
hydrated, it allows all these structures to be lubricated, soft,
cushioned and pliable, thus decreasing pain. Makes perfect sense right?!
So now that we know WHY we need to drink more water, lets address the HOW.
It's hard to change habits and up your hydration. Start slow. The goal is to make it maintainable for a lifetime, not overdoing it and burning out in a month.
Try these tips to help increase your water intake, decrease your pain and feel your best.
Drink a full glass of water first thing in the morning. As soon as you wake up (Yes, before that cup of coffee) down some water to start your day off on the right foot. TIP: Drinking warm water with lemon also had great gut health benefits
Use a water bottle to track your water intake. Set goals for yourself to ensure you stay on track during the day. Try to drink a full bottle before each meal, before you get into the office, during/after a workout, ect.
Try to take 10 sips every time you pick up your bottle- this will ensure you take advantage of every water situation!
Add some flavor to your water so you look forward to drinking it! Below are some of my favorite combos. I love to mix these at night and then let them sit in the fridge so they are ready to go to work with me the next morning.
Refresher: Cucumber with mint
Virgin Mojito: Mint, lime and a little sweetener
Happy Gut: Ginger and Lemon
Citrus Sunshine: Orange and Grapefruit
Bring a water bottle EVERYWHERE YOU GO. Mine is basically attached to
me. 5 minute drive to the grocery store? It's in the car. Road trip? I
have one or two. Work all day? I bring a 46oz bottle that sits on my
desk to remind me to drink all day (I shoot to refill at lunch). Make hydration convenient and easy!
Water has so many benefits. Yes, it is shown to decrease pain but it
also helps to increase energy levels, improve skin, promote weight
loss and decrease your brain fog.
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