Healthy Habits for a Happier You Newsletter #11
Your Habit For The Next Two Weeks
Stay Hydrated, beyond just water.
Or, add in your own habit!
(Re-download the habit tracker here)
Why Do We Need to Hydrate in the First Place?
Your body is made up of 50–70% fluids, not just water. These fluids are divided into two main categories:
• Intracellular Fluids (ICF): These account for 60–65% of total body fluid and are found inside your cells, playing a crucial role in cell function.
• Extracellular Fluids (ECF): These make up 35–40% of total body fluid and include blood plasma and interstitial fluid, found outside your cells.
Why Fluids Matter
These fluids are responsible for:
• Transporting nutrients and oxygen
• Regulating body temperature
• Lubricating joints
• Aiding digestion and waste removal
Your brain (~73% water) heavily relies on fluids to function. Dehydration disrupts this system, slowing communication between brain cells.
The result?
• Slower reaction times
• Poor judgment
• An inability to think critically at a high level
Essentially, all the things entrepreneurs don’t have time for.
Fluids transport nutrients, minerals, and waste products throughout your body. When this system stalls, everything from energy levels to brain function takes a hit.
Fat Breakdown & Energy Utilization
Improved hydration also helps your body burn fat—here’s how:
1. Fat Mobilization:
When your body needs energy (e.g., while fasting or exercising), hormones like epinephrine or glucagon signal fat cells to release stored triglycerides. These are broken down into glycerol and free fatty acids (FFAs) by an enzyme called Hormone-Sensitive Lipase (HSL).
2. Transport:
• FFAs travel through your bloodstream, bound to albumin (a transport protein), to tissues that use them for energy.
• Glycerol heads to the liver to be converted into glucose for additional energy production.
3. Enzyme Activation:
Enzymes like lipase (which break down fat) work much better in a hydrated environment. Without water, this process slows, making fat-burning inefficient.
Think of enzymes as employees tasked with breaking fat into usable energy.
• Without water: The workers are tired and sluggish, struggling to do their job.
• With water: They’re energized, cutting up fat quickly and effectively.
Ever notice how much better your car runs after an oil change?
Proper hydration does the same for your body.
Waste Removal
Your body creates waste constantly—whether it’s breaking down fat, digesting food, or running your brain. Water helps flush this waste out, and here’s why that’s important:
1. Fat Metabolism Byproducts:
Burning fat through lipolysis produces carbon dioxide and water as waste. That heavy breathing during a workout? It’s your body expelling CO2—the “exhaust” of your system. If you don’t stay hydrated, these byproducts build up, leaving you sluggish.
2. Toxin Elimination (No, Not a Zodiac Based Tea):
Your kidneys use water to flush toxins into your urine. Without enough water, these toxins stick around, making you feel fatigued and foggy.
3. Cognitive Performance:
When waste builds up, your brain suffers first. It’s like trying to work in a cluttered office—slow, unproductive, and frustrating. Hydration keeps brain cells clean and efficient, improving focus, memory, and decision-making.
Studies show even mild dehydration can cause brain fog, slower reaction times, and poor judgment.
For entrepreneurs juggling big decisions, this can be a dealbreaker.
Effects of Dehydration on Body Systems:
Here’s what dehydration can do to your body:
1. Cardiovascular System: Thickened blood restricts flow, raising blood pressure and cholesterol.
2. Digestive System: Hard stools and constipation, along with abdominal pain and cramps.
3. Immune System: Weakened immunity, making you more prone to infections.
4. Metabolism: Slows down, potentially leading to weight gain.
5. Skin: Reduced collagen production, causing wrinkles and premature aging.
6. Brain Function: Severe dehydration can cause brain swelling, seizures, or even coma.
7. Kidneys: Chronic dehydration can lead to kidney stones and, eventually, kidney failure.
How Much to Hydrate, and When?
Daily Hydration Needs: Multiply your body weight by 0.5 to get your minimum daily water intake in ounces. If you’re active or sweating a lot, aim for 1 ounce per pound of body weight.
So,
Bodyweight x 0.5 = minimum target to aim for everyday
Bodyweight x 1 = minimum target to hit if you're working out & sweating a lot throughout the day.
(1 ounce = ~30 Millilitres)
Optimal Timing:
• Start your day with 8–16 oz of water to replenish what you lost overnight (breathing expels water!). Bonus points if you add ¼ tsp of Himalayan salt and ¼ lemon for potassium and sodium, helping your cells absorb water more effectively.
Think of your cells as dry soil—if they’re dehydrated, water skips off instead of soaking in. Starting with minerals primes your body to absorb fluids efficiently.
Workout Hydration
1. During Exercise: Drink 0.5–1 oz of water per pound of body weight per hour of activity. Adjust for sweat and heat.
2. Post-Workout Rehydration: Drink 16–24 oz of water to replace fluids. Add an electrolyte powder with magnesium, potassium, and sodium for optimal recovery (I like Redmond’s Re-Lyte).
Hydration isn’t just about quenching your thirst—it’s the backbone of how your body operates. From improving fat metabolism and brain function to keeping your energy levels steady, staying hydrated is one of the simplest yet most impactful things you can do for your health and performance.
Remember, it’s not just about drinking more water; it’s about timing, consistency, and ensuring your body gets the electrolytes it needs to function at its best. So start your day with that glass of water, keep sipping throughout the day, and pay attention to your body’s needs, especially during and after workouts.
In the worst case scenario, you’ll spend more time in the bathroom having more time to yourself.
Stay hydrated, my friends!