Hydration Hacks for the Holidays

The holiday season is a time of celebration, bustling activities and indulgent treats, but it is also easy to fall out of healthy routines — especially when it comes to staying hydrated. With packed schedules, festive drinks and chilly weather that can dull thirst cues, water often takes a backseat. However, keeping proper hydration is essential for keeping energy levels up, aiding digestion after those big holiday meals and supporting overall wellbeing. Amid the eggnog and toasts, don't forget that a simple glass of water can be one of the best gifts you give your body this season.

Why Water Is So Important

Water is important for overall health because it decreases fatigue, improves organ function, helps remove waste and transports nutrients throughout your body. It is important to weight management because a dehydrated body is more focused on maintaining homeostasis — the process by which living organisms keep internal conditions stable despite external changes — over losing weight. Staying well-hydrated supports your body's natural processes and can aid in weight reduction.

It is recommended that individuals aim to consume at least 64 ounces of water per day to maintain proper hydration. While precise calculations based on factors such as weight can be helpful for some, they are not necessary for most people. Start with a baseline of 64 ounces and adjust as needed based on your activity level and individual needs.

Staying Hydrated Is Crucial

Like any routine or habit, if we fall out of the schedule of doing it regularly, it can be more challenging to get back to it. Staying on top of your water consumption throughout the holiday season can ensure this healthy habit sticks. Our bodies are made up of about 60 percent water and its role is vital for essential functions. Water helps to:

• Regulate body temperature
• Moisten tissues in the eyes, nose and mouth
• Protect the body's organs and tissues
• Carry nutrients and oxygen to cells
• Lubricate joints
• Lessen burden on kidneys and liver by flushing out waste products
• Dissolve minerals and nutrients for your body

Key Signs Your Body Needs More Water

• Thirst
• Decreased urination
• Fatigue
• Dry mouth, lips and eyes
• Headache
• Dizziness
• Lightheadedness
• Muscle cramps

To overcome common holiday roadblocks and keep your body hydrated, here are some helpful tips:

• Use timed water bottles that set gradual goals for you throughout the day.
• Carry a water bottle with you wherever you go.
• Set alarms on your phone to help remind you to drink water.
• Add a little flavor to your water with zero-sugar mixes if you need a flavor boost. Avoid flavor boosters with caffeine because it is a diuretic.
• For every non-water drink you consume, drink a glass of water, too.
• Download a water-tracking app on your mobile device.

When dehydration becomes prolonged, your body's natural thirst cues may diminish or even disappear. I often describe this as being "at the bottom of the barrel." Over time, your body adapts to functioning with less water, interpreting a "half-empty barrel" as its new normal. To regain these essential thirst signals, you'll need to retrain your body through consistent hydration. While this process requires time and dedication, your natural cues will eventually reawaken, helping you support better hydration effortlessly in the future.