How Water Helps You Sleep Better | Back To Bed
Proper Hydration Helps You Be A Happier, Healthier You!
Did you know that there is one simple thing that most American's are not getting enough of that may help you lose weight, sleep better, feel better, and be more active?
No, Dr. Oz hasn't had a special on it, but this real life miracle worker is used in almost all of our bodily functions, it can improve your metabolism, your skin complexion, your energy levels, your brain function, and may have you feeling better all day long! Of Course! It is water!
Amazingly an estimated 75% of Americans are chronically dehydrated! Simply eating water-rich foods and drinking more water could be one of the most healthy changes you make to bring about better sleep and better health in your life.
How Water Helps You Sleep Better
The single biggest change in your diet that may help you sleep better, be more active, and have more energy throughout your day is staying hydrated. In fact, the #1 source of daytime fatigue is dehydration.
Water makes up about 60% of your body, 75% in your muscles, and 85% in your brain. Water is essential for almost all of your bodily functions, especially brain function. So, it shouldn't be a surprise that being dehydrated may disrupt healthy brain function while sleeping. Dr. Joseph Cilona explains that "Dehydration can have very serious neurological effects and disrupt cognitive functioning." (1)
Your brain is actually active most of the time while you're sleeping. It is busy analyzing and sorting the day's memories. It also is working out worries and stress. Staying hydrated allows your brains to work best, leaving you feeling rejuvenated after a good night's sleep.
How Water Helps You Feel Better
That's not all! Staying hydrated has been associated with a bunch of positive affects related to nearly all of the processes of your body from brain activity, to sugar regulation, to digestion. Healthy hydration helps these processes work better.
Some Benefits of Staying Hydrated:
1. More Energy, Not as Fatigued – The #1 source of daytime fatigue is dehydration, while staying hydrated may help you have more energy. Also, since your brain is mostly water, staying hydrated helps your think, focus, and be more alert.
2. Promotes Weight Loss – Drinking water removes by-products of fat, reduces eating intake (by filling up your tummy if consumed prior to meals), reduces hunger (your body says your hungry because it needs water from food sometimes), increases your metabolism, and it has zero calories!
3. Flushes Out Toxins – Drinking water gets rid of waste through sweat and urination which improves your health and reduces your risk of certain illnesses.
4. Improves Skin Complexion – Drinking water keeps your skin moisturized, keeping it fresh, soft, glowing and smooth. Stay hydrated also gets rid of wrinkles.
5. Boosts Immune System – Someone that is hydrated most of the time has a healthier immune system. So, they are less likely to get both short term and long term illnesses!
6. Naturally Remedies Headaches – Drinking water helps relieve and prevent headaches (migraines & back pains too!) which are commonly caused by dehydration.
7. Puts You in a Good Mood – When your mind and body is functioning at its best, you will feel better and will be happier!
How To Tell If You Need To Hydrate More
It is estimated that 75% of American's are chronically dehydrated. So, checking up on your hydration is a healthy thing to do.
“We have a tendency in the U.S. to drink a lot of beverages that are mildly dehydrating,” said Mary Grace Webb, Assistant Director for Clinical Nutrition at New York Hospital. (2) (Beverages like coffee and soda)
Also, Webb said one indicator of dehydration may be constant hunger.
“Because the human body is so unique that it will say ‘I want water’ in food, in any way, shape or form,” Webb said. “People just think that when they start to get a little weak or they have a headache, they need to eat something, but most often they need to drink.” (2)
“If your urine becomes darkly colored, you’re dehydrated. The urine should be light, straw colored,” Webb explained. (2)
So, some of these may be indicators that you are dehydrated:
1.) Darker colored urine
2.) Feeling of thirst, chapped lips
3.) Feeling of hunger, despite eating relatively recently
4.) Fatigued or tired, but
5.) Headaches, loss of focus, and grumpiness
Recommended Water Consumption
Sipping water throughout the day is the best way to stay hydrated. A general recommendation is 8-10 8oz glasses of water each day, but everyone is different and your body may wanter more or less water! Here is a nifty hydration calculator to determine about how much water is healthy for you.
Also, about 20% of your water intake is through the food you eat. If you can add more water-rich foods, that is best because they also have nutrients and electrolytes that your body needs. Foods like melons, grapefruit, and other fresh fruits have as much as 90% water content and also provide needed nutrients and electrolytes. Try getting at least the recommended intake for fresh fruit every day. USDA recommended Daily Fruit Intake
Finally, a great diet idea is to try to replace some or all soda, coffee, and other high sugar beverages with water. This can be a huge step towards weight less, more energy, and better health. If you need to drink caffeine in the morning, try caffeinated teas because they will actually hydrate you and may provide your body anti-oxidants other goodies.
And remember, drink water throughout the day. Your body hydrates slowly, so drinking a lot of water all at once won't help as much as eating water-rich foods and drinking water throughout the day. Also, drinking a whole bunch of water right before bedtime can lead to a nighttime trip to the bathroom!
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(1)"Help Your Brain By Staying Hydrated." The Oz Blog. Dr. Joseph Cilona. 08/15/2013. http://blog.doctoroz.com/oz-experts/help-your-brain-by-staying-hydrated
(2)"Chronic Dehydration More Common Than You Think." CBS Miami. Summer Knowles. 07/02/2013. http://miami.cbslocal.com/2013/07/02/chronic-dehydration-more-common-than-you-think/