Is your body getting the hydration it needs to thrive? Do you struggle with drinking enough water throughout the day? Dr. Wendy Bazilian dives into why water is essential not only for quenching thirst but for supporting overall health, boosting energy, and enhancing mental clarity. You’ll hear science-backed insights into hydration’s role in heart health, cognitive function, metabolism, and immune function, along with practical tips to help you stay hydrated throughout the day. Plus, enjoy a mindful minute designed to help you connect with your body’s hydration needs. Small changes can make a big difference! Listen in to discover how staying hydrated can improve your waking minutes each day.

FROM THE EPISODE:

“Three quarters of our brain is water. We are one big sponge up there inside our skull. So, even the mildest dehydration can cause brain fog and make it harder to focus.”

WE DISCUSS:

Audio:

(0:55) The link between hydration and health, energy, and focus

(4:59) A personal story about hydration challenges in communities with limited access to clean water

(9:05) How much water we really need each day and what beverages and foods count

(13:27) ROIs of hydration: How it benefits the heart, brain, mood, metabolism, and immune system

(28:17) A mindful minute focused on appreciating water’s role in our body and mind

(32:07) Practical tips to make hydration a daily habit

(42:05) A question to ponder and reflect on

(42:53) Closing remarks and gratitude to my team and you for joining me on this journey

7-DAY HYDRATION CHALLENGE

If you’re up for a little adventure, try this 7-day challenge and discover what works best for you to stay hydrated. Enlist a friend to hold yourself accountable, and have more fun in the process!

• Day 1: Calculate your daily water needs. Take your weight in pounds and divide it in half. That’s how many ounces a day you should aim for. For 150 pounds, it would be 75 ounces or about nine cups a day.
• Day 2: Add more hydrating foods to your meals. Listen at (35:31) for tips.
• Day 3: Try different types of hydrating beverages—sparkling water, infused water, herbal teas, etc. Listen at (10:39) to hear what counts.
• Day 4: Check the color of your urine to assess hydration. Listen at (11:53) for an explanation!
• Day 5: Set up a tracking system that feels right—whether it’s digital or analog. Listen at (37:12) for tips.
• Day 6: Track your water intake plus any non-water beverages you drink, like coffee or juice.
• Day 7: Reflect on the experience, celebrate your progress, and keep going with the habits that felt best.

REFERENCES (see below)

CONNECT WITH WENDY

Follow me on Instagram: @1000WakingMinutes

Visit my website: wendybazilian.com

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Thank you for tuning in to 1,000 Waking Minutes and being part of this journey–together. A huge thank you to our amazing collaborators including our production and marketing teams and Gabriela Escalante in particular. To the...