Hello Energize Tribe Members!

Have you ever had one of those days where you just feel sluggish, headachy, your eyelids feel heavy, or you just don’t feel yourself? You reach for a quick pick me up like a coffee or even an energy drink?

One of the first things I ask, as a doctor, and also as a parent, is….”have you had enough water?”

Tired, hungry, headachy, constipated, and sluggish…all can be signs of dehydration.

How do we measure this? Here’s a simple test that you can try right now.  It’s called the PINCH TEST

The "pinch test" is not specifically used to assess turgor, but it can indirectly provide information about a person's skin turgor. Skin turgor refers to the elasticity or resilience of the skin, which can be affected by factors such as hydration status.

Why not try the pinch test right now?!

Follow these steps:

1. Gently pinch a small area of skin on the back of your hand or forearm.
2. Lift the skin away from the underlying tissue.
3. Hold the pinch for a few seconds.
4. Release the pinch and observe the skin's response

If the skin quickly returns to its normal position and springs back into place it indicates good skin turgor. That means you are likely well hydrated.  Congrats!

On the other hand, if the skin maintains the pinched shape, looks like a tent…or takes longer to return to its normal position, that’s decreased skin turgor, indicating dehydration or other health conditions. If it takes longer than about 3 seconds to return to its normal state, then you likely are dehydrated.

How much water do I need to drink you ask?

Here’s a simple way to calculate how much water to drink daily.
Take your body weight in pounds and divide it by 2. For example, if you weigh 200lbs and you divide that in half, you need to drink 100 ounces of water per day.  That’s the amount that you need as a baseline. It’s necessary to have more water when you’re sweating so if you’re working out, using a sauna, walking or working in the heat, and if you’re drinking coffee (because it is a diarrheic) you need to add in even more water.

Remember the summer is such an important time to get into this health habit. Electrolytes are important because they help your body utilize your water input.

Here are a few reasons why staying hydrated is crucial:

1. Optimal Organ Function: Water is a fundamental component of our cells, tissues, and organs. It aids in the proper functioning of vital organs such as the heart, kidneys, and brain. When we're adequately hydrated, our organs can perform their functions efficiently.
2. Temperature Regulation: Water helps regulate body temperature through processes like sweating and evaporation. Proper hydration allows our bodies to cool down during physical activity or exposure to high temperatures.
3. Digestion and Nutrient Absorption: Sufficient hydration supports smooth digestion and absorption of nutrients. It helps in breaking down food, transporting nutrients, and eliminating waste products from the body.
4. Joint and Tissue Health: Water acts as a lubricant for joints, promoting their mobility and reducing the risk of discomfort or injury. It also keeps our skin elastic, reducing the chances of dryness, cracking, or premature aging.

Tips for Staying Hydrated:

1. Drink Water Regularly: Aim to drink water throughout the day, even when you're not feeling thirsty. Carry a water bottle with you as a reminder to hydrate.
2. Monitor Urine Color: The color of your urine can indicate your hydration status. Ideally, it should be a pale yellow or straw color. Dark yellow urine may suggest dehydration. Supplements can also really change the color of your urine to a bright yellow.
3. Eat Hydrating Foods: Include water-rich foods in your diet, such as fruits (watermelon, strawberries, oranges) and vegetables (cucumbers, lettuce, tomatoes). They contribute to your overall fluid intake.
4. Limit Caffeine and Alcohol: Both caffeine and alcohol can contribute to dehydration. Consume them in moderation and balance them with water intake.
5. Amp up your water with electrolytes like this one that we love:
   Click here for Electrolytes

Hydration is essential for maintaining optimal health.

Make hydration a habit and stay energized!

PS… Electrolytes are the unsung heroes of hydration, playing a crucial role in replenishing our body's essential minerals lost through sweat. These charged particles, like sodium, potassium, and magnesium, help regulate fluid balance, muscle function, and nerve impulses, ensuring optimal hydration levels and preventing fatigue during physical activity. So, the next time you're reaching for a drink to quench your thirst, consider adding a healthy electrolyte to your water.

Here's one we like:

Click here for Electrolytes

By Dr. Leah Meadows + Energize Team