Three Easy Ways to Stay Hydrated

Hydration is a very important part of a nutrition plan. While not as important as eating sufficient (not excessive) calories, macronutrients, and micronutrients, after those basics are covered I have found it to be the next most important item.

In my experience, hydration has a significant bearing on how we feel and our energy levels. Obviously our bodies are intelligent and will send a thirst signal when we are low on fluids, but our performance (exercise performance AND/OR daily life performance) will suffer long before then. Read this to see all of the science behind this phenomenon.

For everyday people, the biggest challenge is knowing how much water we drink without going to obsessive means. I have found, and most of the fitness community agrees, that we should aim for about 1mL of water for every calorie consumed. So, a 2000 calorie diet = 2 liters of water. 3500 calorie diet = 3.5 liters of water.

Now…you could be one of those interesting people at the gym carrying a gallon of water, but for most people, these tips should help you ensure you are getting the benefits of proper hydration with minimal inconvenience.

1) Know how Much Water the Cups and Bottles you drink out of Hold.

I have a BIG 1500mL bottle that I fill and drink every day at work. The bottle has clearly labeled mL lines. This way, I know that at the end of the day, if the bottle is empty, I have drunk 1.5L of my estimated 3L each day.

Later on, when I get home, I know how much water each of my cups holds. Most household cups will range from 250-750 mL.

2) Whenever you Eat, Drink Water!

The other part of staying hydrated easily will come from drinking water every time you eat. Not only will this help with your hydration, but it will temper your desire to drink (probably) unnecessary calories. When you drink water with each meal, you get the satisfaction of hydration coupled with better digestions. High water content meals and foods are the easiest on our digestive systems and allow us to digest quickly and efficiently.

3) Aim for Clear Urine.

A good rule of thumb to test your hydration level will be to look and see if your urine stream (if you’re a man) is clear. If you are a woman I would check for a light yellow to clear toilet bowl after urinating. If you are drinking 1mL per calorie, you should be A-ok. Whenever I use the restroom and my urine stream is not clear I immediately grab my water bottle (which…surprise surprise will be more full than usual) and drink 300-500 mL.

Following these three easy tips to stay hydrated should have you feeling the benefits of a properly hydrated body in no time. Until next time…

Seven Ways to Increase Self-Esteem

There is a lot of talk in personal development about building self-esteem. For our purposes, I will define self-esteem as feeling good about yourself as a person. There are many ways we can feel good about ourselves, and I think most of them fall under the umbrella of contribution.

Who’s to Blame for Low Self-Esteem?

When we are young, we are most impressionable. In fact, one may argue that the younger you are, the more impressionable you are. If you were fortunate enough to have mindful parents, they would have made every effort to assure you when you did something “bad” that you were not a bad person. Shame is a very intense tactic to use on a child, and can result in a child interpreting your disapproval with them being a bad person. I would argue that much of our self-esteem when we are pre-school age comes from our parents.

When we enter school, things begin to change. Now people are asking us to do stuff. No longer do the adults in our lives congratulate us for existing, they want us to produce. And they should! I believe that it is around this time that we learn a very important lesson: “people will like me if I do a good job”. Luckily for our little selves, there are many ways to do a good job: you can be polite, funny, interesting, good-looking, cheerful, helpful, fast, strong, and so many other things.

As a teacher, one of the more peculiar things I see happening in education is how lax we are becoming with discipline. I see the good intentions. We want every child to have the opportunity to reach their potential. But I think a lack of discipline may reinforce the anti-thesis of self esteem which I call do-whatever-i-want-itis.

do-whatever-i-want-itis (noun): thinking that you can do whatever you want and people will still not only accept you, but celebrate your questionable behavior.

I see many young people completely confused when they are faced with discipline, because the apparent message they have been sent is that everything they do is okay. There are no boundaries. If someone is hurt by what they do, it is their problem.

Recipe for Disaster

So now we have a recipe for disaster. A person who thinks they can do whatever they want and are also resistant to discipline. Trust me, these people are not pleasant to be around…you know why?…because their self -esteem is low or inappropriately high.

If their self-esteem is low, they feel bad. And they want to make other people feel bad too (of course they won’t admit this). Depending on the person’s personality, this could result in anti-social behavior. If their self-esteem is inappropriately high, they are at a high susceptibility for catching do-whatever-i-want-itis because they think their actions should have no consequences.

Seven Ways to increase Self-Esteem

I would like to make the hypothesis that self-esteem is about what we can contribute. Those ways to “be good” that I listed above make us feel good because humans are social creatures and we want most people to like us and think we are good.

Some of these suggestions may sound trite, but here are some ways we can increase our self esteem:

  1. Be easy to work with (assertive vs. aggressive)
  2. Pick up trash you see in your neighborhood (if it is sanitary to do so)
  3. Be kind to strangers
  4. Speak up if you see someone being mistreated (if it is safe to do so)
  5. Read “How to Win Friends and Influence People” and apply the skills
  6. Help those who are in need
  7. Leave places better than you found them

By developing small habits like those listed above, we will develop a respect for ourselves, and it is very likely that others will respect us too. When we make a contribution to our community, nature rewards us with dopamine, serotonin, and oxytocin. These neurotransmitters not only make us feel good, but make us attractive to those around us.

So, the next time you are feeling down, a good question to ask may be, “How am I contributing to my community?”. Finding a way to contribute may just be the answer you needed. Until next time…