Water is the foundation of life, and in functional medicine, proper hydration is a cornerstone of vibrant health. Our bodies are roughly 60% water, and every system—digestion, detoxification, energy production, and even mental clarity—relies on adequate water intake to function optimally. The body as an interconnected system. Water supports cellular health, aids in nutrient absorption, and flushes toxins through the kidneys and liver. Dehydration, even mild, can disrupt these processes, leading to fatigue, brain fog, joint stiffness, and poor digestion. It can also stress the body, increasing inflammation—a root cause of many chronic conditions.
How Much Water Do You Need? The “8 glasses a day” rule is a starting point, but factors like body weight, activity level, climate, and diet influence your needs. A general guideline is to aim for half your body weight in ounces daily (e.g., a 150-pound person needs about 75 ounces). Adjust upward if you’re active, pregnant, or consuming dehydrating foods like caffeine or processed carbs.
Timing and Balance Sip water consistently throughout the day rather than chugging large amounts at once, which can overwhelm the kidneys. Start your morning with a glass of warm water with lemon to stimulate digestion and support liver function. Avoid excessive water during meals to preserve stomach acid for digestion but hydrate well between meals.
Listen to Your Body Thirst isn’t always the best indicator of hydration needs—by the time you feel thirsty, you may already be dehydrated. Check your urine color: pale yellow suggests good hydration, while dark yellow signals a need for more water. Also considers symptoms like dry skin, headaches, or low energy as potential signs of inadequate hydration.
For Those Sweaty Days
Whether it be yourself or kiddos playing sports in summer heat, hydration isn’t just about drinking water—it’s about delivering the right balance of water and electrolytes to optimize cellular function, energy, and overall wellness. Instead of the sugary/chemical overload of Gatorade and Powerade, try LMNT. You can find sample packs of powder or cans you can purchase at Back In Line (Yes, we LOVE IT). On their (LMNT's) website they even share their recipe so you can make your own batch at home for a fraction of the price!
Stay Hydrated, Friends
