The Daily Health Habit You Can Never Afford to Skip

“My energy is just SO low.” It was the number one complaint I heard when people first started working with me as a functional health doctor. It didn’t matter who they were: C-suite execs for large corporations, entrepreneurs with thriving businesses, Hollywood actors or stay at home moms – most everyone complained of low energy at some point during their day.

It’s not surprising when you consider that the average American spends about 4 hours a day feeling tired.

In the case of my clients, those with low energy were most often skipping an essential daily health habit that was contributing to their fatigue: proper hydration. Notice I didn’t just mention hydration – it must be proper hydration (because most people aren’t doing it right).

Properly hydrating your body daily is a foundational health habit. It’s one that you’ve gotta get right, because everything else becomes easier when you’ve got this locked in. A lot of people ask me about advanced longevity treatments and biohacking strategies but until you have basic health habits dialed, that needs to be the primary focus.

Not to mention, this is going to help you get more done and feel better doing it. Because if you have a killer day and crush all of your goals, but you feel like garbage by 3:00 (because you’re not taking care of yourself), it just doesn’t feel like much of a win.

So, let’s keep you highly productive and feeling great in the process. And that begins with water.

Here’s what I’m covering in this article:

Why hydration really matters
How to prevent (even mild) dehydration
What drinks dehydrate you and which hydrate you
What to do if you end up dehydrated
X tips for making this health habit easy

Why Is Water Important?

We’ve all been told water is important, but WHY?

It’s simple. Your body uses water for just about everything. From your large organs all the way down to the cellular level, your body is mostly water. Even your brain is about 85% water. So it’s not surprising that without proper hydration you can start feeling “off.”

And you may not even know how “off” you are, because daily dehydration has become your norm. That was the case for my wife, Erica, when we first met. She was a Sprite-addicted, fast food junkie who literally gagged at the taste of water (she’ll tell more of her story in future articles). When she started on her health journey, one of the first things I told her to do was to wean herself off the soda by drinking more water.

When she did this, she experienced a shift that so many of my clients felt as well: more energy, greater mental clarity, better skin and more. She didn’t realize how poorly she had been functioning because her daily normal was to feel like a 5 or 6 out of 10. If you’re not properly hydrating each day, chances are you’re also functioning at a “normal” level that is much lower than what it could be.

If you didn’t put gas in your car, it wouldn’t drive. If you don’t put enough water in your body, it’s not going to work the way it should either. Water does a lot of heavy lifting. It:

Promotes healthy digestion and the absorption of nutrients
Aids in blood and oxygen circulation
Helps the body flush toxins
Keeps your body at the proper temperature
Pumps your metabolism

And it also plays a role in the smaller aspects of your life. In fact, it’s said that when your body’s water content drops by only 2%, you can start having brain fog and trouble focusing.

If you’re tired in the afternoons… If your skin lost its glow… If you’re wondering why you’re unable to focus on that project… If you’re having unexplained irritability… you may just need more water.

So knowing how to stay hydrated all day everyday really is that important.

How To Prevent Dehydration

Prevention is key when it comes to dehydration. You’ll find my rehydration tips below, but by that point your body is already suffering from all of these symptoms.

Symptoms of not drinking enough water can include:

Dry mouth/thirst
Fatigue
Brain fog
Decreased urine
Headaches
Dry, flakey skin
Dizziness

And if the dehydration continues, symptoms can become severe:

Little to no urine output
Extreme dizziness (you probably wouldn’t be able to walk well)
Low blood pressure
Increased heart rate
Rapid breathing
Fever
Sunken eyes
Confusion
Fainting
Seizure
Shock

So let’s make sure you don’t ever get there.

MAKE IT EASY: 4 Tips for Staying Hydrated 100% of the Time

1 – Work Your Way Up to Half Your Body Weight in Ounces of Water Per Day

I hate to be so obvious, but it’s worth noting. Some people think that you can achieve proper hydration by drinking juice, tea and other “water based” but non-hydrating beverages. In fact, I’m sure you’ve heard you’re supposed to drink eight (8-ounce glasses) of water each day.

That’s a good starting point, but it may not be enough. I always recommend drinking half your bodyweight in ounces of water each day. That’s generally the starting point for most people, but I also believe in customizing wellness based on the individual.

If I’m having an intense day (like when I’m hosting a big doctor event and have to be on stage all day), I’m drinking more. If I’m very active, like having a day on the ski slopes or mountain biking, I’m also drinking more. It really depends on what’s going on, but half my bodyweight in ounces is always my baseline.

I will often add a pinch of sea salt or a packet of electrolytes to increase hydration and flush water into the cells. This also helps with having to go to the bathroom too often – a common problem for those first making the switch to drinking more water.

If you wonder if you’re getting enough water take a look in the toilet. Your bowel movements can be a good indicator of your hydration.

If your bowel movements look like pebbles, you’re straining to go #2, or you’re dealing with constipation, it could be a sign of dehydration.

If you’ve never been a water drinker, you’re probably not going to be able to start drinking half your bodyweight in water from Day 1 – and that’s okay. Work your way up to that amount by gradually trading your preferred beverage for water. The more water you drink, the easier it will get and the more your body will crave it.

2 – Invest In a Large Water Bottle

Nothing will detract you from drinking water more than having to fill up a glass multiple times throughout the day. The general recommendation for water drinking was 8 a day. I don’t know about you, but my days are packed. I have no time to go in and out of the kitchen multiple times to refill a glass of water, and I bet you don’t either.

So, invest in a water bottle. A good one. Not plastic, because plastic comes with its own health concerns. A stainless steel or glass water bottle that is large is perfect. You want something that you won’t have to fill up half a dozen times a day.

Before we had kids, I would use the glass Voss water bottles. I still really like those, but had to give them up with a young family. The potential for the glass shattering is too risky. They are, however, a great option that is inexpensive.

3 – Refill Your Bottle the Night Before

When I wake up for the day, I hit the ground running. I’m in the zone: spiritual time, affirmations, workout, cold plunge, healthy breakfast then to the office. If my water isn’t ready first thing, I’m most likely going to fall behind on my hydration game that day. And I can’t have that happen.

So, I’ve taken a page from the ultimate planner: my wife. She fills her water bottle the night before as a reset for the next day and it’s brilliant. It makes it easy and friction free for me to get started on hydrating first thing in the morning. I’m a big believer that how you start the day matters. When I don’t take those first few sips during my morning routine, it’s a lot harder to stay in the rhythm of hydrating the rest of the day.

4 – Add Flavor to Your Water

For those that hate the taste of water, this next tip will definitely help you. Adding some flavor to your water can help liven things up if you find water to be unappealing or just boring.

Slicing veggies or fruits like cucumber, lemon, watermelon, celery, strawberries or pineapples can really help with the taste. You can also look for water bottles that are specifically made for adding these types of foods.

What Drinks Dehydrate You?

If you want to know how to stay hydrated, one of the best things you can do is avoid drinks that are dehydrating. Some dehydrating beverages are obvious – like alcohol. Anybody who has had too much knows their body is beat from dehydration the next morning. But other drinks are not as obvious.

Below, I’ll answer some common questions I’ve been asked over the years of working with clients:

Does carbonated water hydrate you?

It actually does. It’s only water and bubbles. Just make sure you aren’t drinking tonic, which still often has just as much sugar as a can of Coke.

Is Tea Hydrating?

Depends. Herbal teas are always a good way to go (though avoid any that say “detox” if your goal is hydration).

But does iced tea dehydrate you? Not really. Conventionally, people have believed that the higher the caffeine (like the black tea in iced tea), the less the hydration – but science is starting to debunk that. Caffeine is indeed a diuretic, a glass of iced tea isn’t a huge deal. The greater the concern with iced tea is the amount of sugar that people often use.

Does Milk Hydrate?

It does! In fact – some studies have shown that milk may even have a higher “hydration index” than water does. But when it comes to milk, there are definitely some drawbacks. One, a lot of people are sensitive to cow’s milk which can lead to digestive issues. Secondly, it’s an unnecessary source of sugar. One cup of cow’s milk naturally has about 13 grams of sugar. These are just a couple reasons why I don’t recommend milk as a primary hydration source. Water is the best bet.

When are sports drinks appropriate for hydration?

We often hear: “Drink a Gatorade” after we’ve just had a sweaty workout/sports game or even after a fever or stomach bug. That’s because the body greatly benefits from the electrolytes, a combo of different minerals like potassium, sodium, and chloride.

Electrolytes increase or decrease based on our water consumption. So when we sweat, we lose them. When we are dehydrated, we’ve lost them. Sports drinks like Gatorade replenish electrolytes, but they come at a cost: added coloring, high sugar or high artificial sugar, and preservatives.

Coconut water is a better option. It naturally has all of those – just make sure you choose a brand that has no added sugar (I choose organic, non-GMO brands too).

How To Rehydrate

Even though preventing dehydration is the key, knowing how to rehydrate properly is important too.

Drink Water Correctly

You may think that how to rehydrate quickly is all about chugging gallons of water. But that’s not the case at all. Drinking too much too fast – especially when you’re dehydrated – will make your stomach upset (which could lead to vomiting, something you completely want to avoid) or too much urination (also something you want to avoid).

When you’re dehydrated, start sipping immediately. And keep sipping consistently. But don’t chug.

Focus on Electrolytes

Remember: when you are dehydrated, your body is missing more than just water. It is also low in important minerals. That’s why you need an electrolyte drink. Alternate sipping on coconut water and regular water or add an electrolyte powder to your water.

Conclusion

Staying properly hydrated throughout the day is one of those essential health habits that you simply can’t afford to skip. If you want to make sure that you’re supporting your energy, mental clarity, digestion and really your entire body throughout the day make proper hydration a top priority. In fact, this is the very first habit that we suggest you build for sustainable wellness and longevity.

ARCILE SUMMARY

Proper hydration is the #1 health habit that a high performer can never afford to skip. Here’s why:

Poor hydration could be fueling your low energy, brain fog and digestive issues
Water is an essential resource for your body to function well each day
Proper hydration is most foundational health habit and the one we recommend you start with

Make this health habit easy by:

Working your way up to drinking half your bodyweight in ounces of water per day
Investing in a large water bottle to avoid refilling glasses
Setting yourself up for success by refilling your water bottle every night
Adding flavor to your water to make it more appealin

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