Hydration & Health: A CHN. Perspective on Why Water Matters.

As a CHN. One of the simplest yet most overlooked pieces of advice I give clients is: prioritize hydration!

Water plays a critical role in how your body functions, and even mild dehydration can impact your energy, digestion, focus, and long-term health. Despite its simplicity, many people still struggle to drink enough throughout the day.

Let’s break down why hydration is essential—and how to make it a habit that sticks.

Why Hydration Is Foundational to Health

Water is involved in nearly every biological process. Here's what optimal hydration supports:

Digestion – From saliva production to nutrient absorption and bowel regularity
Metabolism – Dehydration can slow metabolic processes and contribute to fatigue
Brain function – Even slight dehydration can impair focus, memory, and mood
Detoxification – Water helps flush waste through the kidneys and liver
Appetite regulation – Thirst is often mistaken for hunger, leading to unnecessary snacking

How Much Water Do You Really Need?

Hydration needs are individual and influenced by factors like age, weight, activity level, climate, and diet. A good starting point:

Aim for 30–35 mL of filtered water per kg of body weight (or ~1 oz per 2 lbs)
Monitor your urine color—it should be pale.
Increase intake in hot weather, when active, or if consuming caffeine/alcohol.

Note: Individuals with certain health conditions (e.g., kidney issues, heart conditions) may need personalized fluid recommendations—always consult a healthcare provider.

Signs of Dehydration That Often Get Missed:

Afternoon energy crashes
Headaches
Constipation
Dry skin or lips
Brain fog
Cravings (especially salty or sugary foods)

Hydration Tips I Share With My Clients:

Start your day with water – A glass of water before food or liquid intake rehydrates your system after sleep.
Eat hydrating foods – Fruits, vegetables, soups, and smoothies all contribute to fluid intake.
Pair water with habits – Link hydration to meals, brushing teeth, or screen breaks.
Flavor it naturally – Add citrus, cucumber, mint, or berries if plain water is hard to drink.
Track your intake – Journals or apps.

What About Electrolytes?

Hydration isn’t just about water it’s also about electrolyte balance. If you’re sweating heavily, exercising you may benefit from including electrolytes such as sodium, potassium, magnesium in your daily routine.

Final Thoughts From A CHN.

Hydration is often the missing link between feeling truly well. It’s easy to overlook, but consistently drinking enough water can improve your digestion, energy, skin, and mental clarity.

It’s not about perfection, it's about progress. Start small, listen to your body, and make hydration a habit that works for you.

Want personalized hydration advice?

As a CHN. I help clients build sustainable routines that support their lifestyle and health goals.

Book a 15 min discovery call to learn more.