TODAY’S MINI RESOLUTIONHYDRATE • WEEK 3

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Welcome to the 3rd and final week of our mini resolution to stay hydrated! We hope you have been finding new ways to quench your thirst. As you know, we are suggesting 8 cups of water a day and we’re encouraging folks to check their urine for hydration status! Here is that chart again in case you need it!


CCP helps you stay on track!
 
Use our log to to track your progress toward our mini resolution.
 
For questions or assistance, email your Motivated Mondays Coach Michele McCambridge:
 
[email protected]



Signs of Dehydration

Know the signs of dehydration—beyond urine color—and grab some water and/or seek medical attention if you think you may be dehydrated:

• Unexplained sluggishness – if nothing else has changed in your daily routine (sleep, exercise, etc.) then maybe you need some water.

 

• Palpitations – blood volume decreases in dehydration (it has less water in it) which causes an increase in heart rate to compensate.

 

• Headaches – typical dehydration headaches feel like a dull ache or tightening all over the head (like a tension headache), but dehydration can also trigger migraines.

 

• Inability to concentrate – suffering from brain fog? It might be your hydration levels. Not only does dehydration result in reduced memory and executive function, but it can also increase anxiety and foul moods.

 

• Bad breath – dehydration results in reduced body fluid production, including saliva-which serves the very important function of bathing the teeth and       oral mucosa in enzyme rich oral fluids.

 

• Dry skin – think of the cells in your body as a sponge. When a sponge is dry it shrivels up, hard and dry. When it is wet, it is pliable, soft and voluminous. This is most evident in your skin cells. In fact, a test of serious dehydration is called a skin turgor test. This is when the skin is pinched to see if it holds a tented shape. If it does, serious dehydration has set in.

 

• Chills – if dehydrated, the body conserves blood flow to vital organs, redirecting flow from the skin causing you to feel more cold than typical.

 

• Muscle cramps – water has electrolytes (sodium and potassium), which are necessary for muscle contractions, an absence of electrolytes can force the muscle to spasm involuntarily.

 

• Sweet tooth cravings/hunger – if the liver doesn’t have enough hydration, it sends signals to the brain for food (it confuses dehydration with starvation), usually something glycogen rich like sweets.

 
DEHYDRATION DEVICES
 
Wearable devices that detect hydration levels are rapidly entering the market. Google “dehydration detection devices” to see what’s new in wearables to keep you alert to your hydration status.

 
This concludes our hydration mini resolution, but we encourage you to keep up with your progress from all your mini resolutions thus far. As always, feel free to reach us with any questions and we’ll see you next week for a new resolution.