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02. Hydration Self-Reflection

When you are starting out on any kind of health and healing journey, ensuring that you are properly hydrated is absolutely essential. The process of improving your physical health requires that your body effectively be able to detoxify and eliminate unwanted toxins and pathogens from your system. Appropriate hydration is essential for this to occur. Otherwise, the toxins and pathogens will continue to reside in your body or just shift around to different locations wreaking havoc. 

In addition to most of us not getting enough water, modern society is also addicted to caffeine which is very dehydrating and toxic to our cells. We primarily consume caffeine to keep our energy going as it stimulates the release of adrenaline in our system. Unfortunately, all this extra adrenaline is corrosive to our cells, organs and nervous system. 

Therefore, in order to regain your health, it is a very worthwhile goal to work to eliminate caffeine. For many, this is going to be a gradual process where you systematically reduce it while increasing your hydration in other aspects. This is particularly the case if you experience withdrawal symptoms or need it to have enough energy to function.

This self-reflection exercise helps you quantify how well you are hydrating yourself. Approach this reflection with honesty, curiosity and without judgment. You are ultimately doing this to serve your health!

 

Reflect for ~5 min or more within the next 1-2 days on your hydration. *Unless otherwise directed.

  • Optionally use the Hydration Calculator below.
  • Log your Hydration Self-Reflection in your journal at the bottom of the page for later reference.
  • Make adjustments to optimize your hydration as soon as possible based on the recommendations below.
  • Perform this self-reflection again in about 2 weeks to assess your progress and to gather any new information to continue to support you and your greatest good.
  • Keep in mind this is not an exact formula but simply a way to increase your hydration self-awareness and allows you to acknowledge just how much or little you are imbibing in one day.

 

Hydration Self-Reflection
Hydration Calculator
Over the course of a day, how many fluid ounces (fl oz) of each beverage do you drink?

  • Slide the dot to indicate and your total fluid ounces for the day is calculated for you below.
  • (1 cup = 8 fl oz)
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*Remember to divide this total in half!
Although the water is great, the additive alters the water and how it hydrates you. Divide your total fl oz in half when answering to adjust for these factors. (ie. if you drink 20fl oz, indicate 10)
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1 beer=12fl oz, 1 glass of wine=5fl oz, 1 shot of liquor= 1.5fl oz
Total Fluid Ounces (fl oz)
See how your total fluid ounces intake compares to what is recommended below.

 

Hydration Recommendations
  • In general, it is recommended to drink a minimum of ~70fl oz or half your body weight in oz of water per day as your primary hydration staple, ideally as lemon/lime water, imbibed at the following frequency:
    • 16-32 fl oz immediately upon waking
    • A minimum of 40 fl oz during the day
    • 16 fl oz in the evening
  • You optimal intake of lemon/lime water will fluctuate depending on your weight and other sources of hydrating liquids such as:
  • Dehydrating beverages include the following and will require additional hydrating beverages:
    • Water with additives or preservatives
    • Soft drinks (soda, gatorade, lemonade, Snapple tea, many juices)
    • Coffee, including espresso
    • Black, green and matcha tea
    • Alcoholic beverages
  • You may use your testing technique to determine the optimal amount of fluid ounces for you to drink in a day.

 

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