Welcome to Day 2 of the Colors of Change experience! Youâre doing incredible work so far, and today weâre tackling one of the simplest but most misunderstood health habits: hydration.
Hydration is essential for digestion, energy, and overall health, but hereâs the thingânot all water-drinking habits are helpful. In fact, both guzzling water all at once and sipping too frequently throughout the day can cause problems, and both could be the reason you find yourself running to the bathroom all day long.
Why Guzzling Water Isnât the Answer
When you chug large amounts of water at once, your kidneys canât process it all efficiently. Your body tries to get rid of the excess by sending you to the bathroom frequently, meaning much of that water isnât getting properly absorbed and used. This often leaves you dehydrated again shortly after, despite your effort to drink more.
Sipping All Day Long? Thatâs Not Ideal Either
On the other hand, sipping small amounts of water constantly throughout the day might seem like a good way to stay hydrated, but it can backfire. When youâre constantly sipping, you might be putting too much pressure on your kidneys to keep up. This can also result in frequent bathroom trips because your body is in a near-constant state of processing and filtering water.
While sipping here and there is fine, the problem arises when it becomes too frequentâleading you to still not be optimally hydrated and still running to the bathroom every hour.
Water vs. Fluids: What Your Body Really Needs
Today, weâre focusing specifically on water intake, not total fluid intake. While other fluids like tea, coffee, or juice contribute to your overall hydration, itâs important to remember that these arenât replacements for the pure water your body needs daily. Fluids such as alcohol can even have a diuretic effect, making you lose water faster. Which also means you need to drink more water if you choose to drink alcohol.
If you drink other beverages, youâll want to factor those into your total fluid intake, but for today, weâre looking at how much pure water youâre consuming. The goal is to ensure you're hitting a minimum of 40-80 ounces of water per day. This is essential for digestion, energy, and cellular function, while other fluids will still support your overall hydration needs.
The Balance: Drink Water Smarter, Not More
So, whatâs the sweet spot? The goal is to spread your water intake out in a balanced way throughout the day. This helps your kidneys absorb and process the water efficiently without overwhelming them. It also keeps you hydrated without that constant urge to use the restroom. When you choose to drink water, drink your needed amount within a 10-20 minute period.
Hereâs how to do it:
- Start your morning with 8-16 ounces of water to rehydrate after sleeping.
- Drink another 8â12 ounces mid-morning to stay hydrated. Do this over a 10-20 minute period and then be done.
- Drink 8â12 ounces with meals to aid digestion and avoid dehydration.
- Have another 8-16 ounces in the afternoon, and then check in with your thirst and pee by early evening. Are you thirsty? Is your pee light yellow? Note: If your pee is white, you are over-hydrating.
- Around bedtime 8-12 ounces: Finish with a light amount before bed, avoiding overhydration that might disrupt sleep.
By following this approach, youâll stay hydrated and keep your water intake more evenly distributed throughout the day, preventing the extreme of guzzling or constant sipping.
Does Water Dilute Digestive Enzymes?
Thereâs a common myth that drinking water during meals can dilute stomach acid or digestive enzymes, making digestion less effective. However, research shows that drinking water during meals does not negatively affect digestion. In fact, it may even help digestion by aiding the breakdown of food and preventing indigestion or bloating.
The key is moderationâdrinking small amounts of water during meals is beneficial, while drinking excessively might make you feel too full, which could slow digestion temporarily. But in general, water supports digestion and doesnât interfere with digestive enzymes.
Why Proper Hydration Matters
When you hydrate the right way, you support kidney health, improve digestion, and keep your energy steady throughout the day. Youâre also making sure your body has what it needs to function optimally without the discomfort of frequent bathroom trips or dehydration.
Todayâs Care Task: Hydration Check-In
Take a moment to assess how youâre drinking water:
- Are you guzzling large amounts at once, or constantly sipping throughout the day?
- Try following the hydration schedule above and see if it reduces how often youâre running to the bathroom and regulates your thirst levels.
- Notice how your energy feels when your hydration is more balancedâdo you feel more stable and mentally alert?
By making this simple adjustment, youâre setting yourself up for better hydration habits that work with your body, not against it. This change could make all the difference in how you feel day to day.
Youâve got this! Keep taking these meaningful steps, and weâre here cheering you on.
Be well,
Heather & Jennifer
P.S. - Remember you can comment on these experiences by hitting "View in Browser" at the very top of this post or you can hit reply and let us know how it's going!
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