If you’re looking for a simple, sustainable way to feel better this month, without cutting out foods, counting calories, or overhauling your routine, start with hydration.
Drinking more water is one of the easiest habits you can adopt that delivers big benefits.
As a registered dietitian, I weighed in on this topic in the Holiday Helper guided audio series in the Start TODAY app. In this episode, I shared three simple habits that you can adopt now to set you up for success through the holiday and into January.
My first tip: drink more water.
With the holidays bringing salty meals, extra cocktails, travel and cold, dry weather, staying hydrated becomes even more crucial. Plus, drinking enough water can boost your energy, decrease headaches and reduce food cravings.
Download the Start TODAY app to listen to the full episode now.
Dietitian Tip: Drink More Water to Combat Fatigue, Headaches and Cravings
The body is composed of approximately 60% water. You lose water constantly through respiration, perspiration and urination. Losing as little as 1–2% of your body weight from fluid can cause headaches, sluggishness, dry skin, brittle nails and even cravings that mimic hunger.
Fluid needs vary based on body size, gender, environment and activity level. Standard recommendations are roughly 9.5 cups per day for women and 11.5 cups for men, but athletes, heavy sweaters and people in hot climates may need more.
A simple hydration check is to look at your urine color. Pale yellow is ideal, and dark yellow or infrequent urination are signs you need more water.
Why It Matters
Water plays a role in digestion, circulation, brain function and temperature regulation. Dehydration makes even basic bodily functions more difficult, leading to fatigue, headaches and poor concentration. Many holiday habits, like eating salty and fatty meals or drinking alcohol, increase your fluid needs. As a matter of fact, a good rule of thumb is to drink one glass of water for every alcoholic beverage to combat fluid losses.
Hydration is also crucial for active people. Dehydration can make workouts feel harder and impair performance, so staying ahead of thirst (not just reacting to it) is key.
How to Get Started
Hydration doesn’t have to be complicated. Here are some tips:
Keep a water bottle with you and make a simple rule: Never let it get less than halfway full before refilling. If you don’t enjoy plain water, flavor it with fruit or herbs to add a fresh taste.If you’re hosting friends or family, make “fancy water” that looks festive. Try adding fresh mint leaves with a splash of cranberry juice or a fresh thyme sprig with some lemon juice.The foods you eat also play a role in hydration. Include hydrating foods, such as fruit, veggies or smoothies in your daily diet.
When in doubt, sip water throughout the day, refill often, and add an extra glass somewhere in your day. It’s a small, doable habit that sets you up for success well into the new year.
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.