Hydration: Six Small Changes to Create Long-Term Impacts
Join me for a mindful moment for self-care….
One of the numerous things I enjoy about health and wellness coaching is celebrating how small changes can make a profound long-term impact on people’s lives. A positive domino effect of small changes inevitably occurs once a person experiments with implementing one small change and starts feeling better as a result. It’s a perfect example of how those “baby steps” towards healthy lifestyles really add up to living as our best selves.
One super small change to boost mental clarity, creativity, and overall well-being is to hydrate first thing upon waking.
Even though you are sleeping all night, your brain is working hard processing, problem solving, creating, dreaming, and cleansing.(1) Water weight is lost during your sleep through respiration and perspiration. To set yourself up for success, be sure replenish fluids first thing when you wake up as part of your morning routine.
Are you familiar with any of these mental symptoms of dehydration?
Brain fog
Fatigue
Depression
Inability to focus
Poor sleep quality
“Drinking water can help you focus, think more clearly, sleep better, and feel better overall.”
A Few Fun facts:
The body is composed of approximately 60% water and the brain itself is made up of approximately 75% - 80% water.(3)
This liquid life force gives the brain an important tool it needs to function including memory and thought function. Water is crucial for the production of hormones and neurotransmitters in the brain.
Studies show that dehydration has negative effects on short-term memory, energy level, esteem-related affect, and ability to focus.(3)
Drinking cold water can have a waking effect, help you feel more alert, and help maintain body temperature with increased physical activity.(4) like when exercising or working outdoors.
Drinking warm water when congested can help loosen and clear mucus.(3) It also helps stimulate and promote healthy digestion when ingested upon waking or during meals.
Make it easy.
Grab your favorite mug, a glass, invest in a great water bottle, fill it up, and drink. Have it by your bed side when you go to sleep and grab it first thing when you wake up. Treat yourself to a healthy start each morning with your first accomplishment of the day to celebrate and set yourself up for a happy and success-filled day.
Here are some easy action steps for healthy hydration:
Drink water first thing when you wake up.
Have a glass of water before each meal. This can even help promote weight loss.
Hydrate well before exercising.
Keep your water bottle handy on your desk, bedside, in your car or backpack instead of coffee, juice, or soda.
Remind yourself or set a timer to drink water throughout the day.
Snack on water-filled vegetables and fruits. Choose your favorites. Maybe celery, broccoli, cucumber, melons, or oranges.
Enjoy hydrating for a happy, healthy, and productive day today and every day.
Make yourself proud with your self-care!
References/Sources:
Fultz NE, Bonmassar G, et al. Coupled electrophysiological, hemodynamic, and cerebrospinal fluid oscillations in human sleep. Science. 2019; 366(6465): 628-631. DOI: 10.1126/science.aax5440.
Haghighatdoost F, et al. Drinking plain water is associated with decreased risk of depression and anxiety in adults: results from a large cross sectional study. World J Psychiatry. 2018; 8(3): 88-96. doi: 10.5498/wjp.v8.i3.88.
Zhang N, Du SM, Zhang J, Ma GS. Effects of dehydration and rehydration on cognitive performance and mood among male college students in Cangzou, China: a self-controlled trial. Int J Environ Res Public Health. 2019; 16(11): 1891. Published online 2019 May 29. doi: 10.3390/ijerph16111891.
Saketkhoo K, Januszkiewicz A, Sackner MA. Effects of drinking hot water, cold water, and chicken soup on nasal mucus velocity and nasal airflow resistance. Chest. 1978; 74(4): 408-10. doi: 10.1378/chest.74.4.408.
