Reader, what’s the first thing you drink in the morning?

If it’s coffee, this newsletter is for you!

After many hours of sleep without drinking water, our bodies need hydration - not caffeine - to start the day right. Jumping straight to coffee can actually dehydrate us further, so it’s crucial to hydrate first!

Here's a water challenge to make sure you can start your day feeling AMAZING.

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Why is Hydration Important?

Water is vital for so many functions in our body:

• Brain power: even a small (1-2%) drop in hydration can impair focus and concentration.
• Detox: water supports detoxification and waste elimination through sweat, urine, and stool
• Digestion: water is essential for proper digestion and converting food into energy
• Skin health: staying hydrated keeps skin supple and resilient, even helping reduce the appearance of fine lines!

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How much water do we need daily?

You’ve probably heard that you need to drink 8 glasses of water a day… and although that’s a good ballpark, hydration is very bioindividual.

Factors like activity level, weight, humidity, and even elevation can change our needs. I often advise that my clients shoot to drink at least half your body weight in ounces (e.g. someone who weighs 140lbs would need at least 70oz of water).

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How do I know if I’m dehydrated?

Mild dehydration is more common than you think. Here are some signs:

• Dry mouth and thirst
• Dark urine (you want your urine to be light or pale yellow)
• Fatigue and low energy
• Headache
• Dizziness or lightheadedness
• Dry skin
• Difficulty focusing
• Hunger or cravings (if you’re craving something salty or sweet, it might actually be a sign of mild dehydration!)
• Constipation
• Mood changes (irritability or feelings of anxiety or stress)

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What about electrolytes?

Our body needs electrolytes to hydrate appropriately so that fluid stays in the body - otherwise it can be just peed out in the urine.

And yup, back in the day, our ancestors’ drinking water naturally contained essential minerals (aka electrolytes). Our drinking water today (e.g tap, bottled, or filtered) is stripped of these essential minerals due to modern water treatment practices.

This is why adding electrolytes to your morning water is beneficial. It can be as simple as adding some sea salt, or you can use high-quality electrolyte powders.

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Water challenge

Challenge: Try having 32 ounces of water within the first hour of waking to set your day up for success.

Here’s how:

1. Start with 16 oz of warm water:
   • Mix 8 oz room-temperature water with 8 oz freshly boiled water
   • Add the juice of 1/2 a lemon or lime
   • Add a pinch of sea salt OR 1 tsp of sole water​
2. With your coffee, drink another 16 oz with a pinch of sea salt (if I’m feeling fancy, I’ll use our sodastream to make a fizzy water and add mineral drops. I just feel so European, ya know?)

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And that’s it! It seems so simple, but having 32oz of water with electrolytes soon after waking can be game-changing for how you feel all day long!

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In health,

-Daina

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P.S. If you struggle with constipation or diarrhea, getting your hydration up is particularly important! But, hydration is not the solution - if you feel like you drink enough water but you’re still not pooping daily or your poops aren’t normal, that’s a sign there is something out of balance in your gut. Let’s talk on a Free Discovery Call to figure out what will actually help!

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