Nobody thinks about it all that much, but keeping hydrated is such a core foundation of self-care. Water is an essential nutrient, and one that you need in steady supply each and every day. Topping up regularly deeply nourishes your body, but it is also such a loving act for your mind and spirit too, and here's why...

If you weren't passing notes like I was, and actually paid attention in science class, you may recall that up to 75% of the human body is made up of water. This is why it is so important to stay hydrated every day. A lack of water affects not just your physical health, but your mental health as well. Concentration, memory, brain fog, headaches, and insomnia can all stem from the simple need for more water. Studies have even identified links between being dehydration and mood disturbances.

Keeping hydrated is such a simple and a loving way to show your body self-care. Water naturally flushes out toxins and dead brain cells, while keeping other vital cells active. It also helps to balance the chemical processes in the brain that regulate many bodily functions including your mood, digestion, menstrual and sleep cycles . So, if you are someone who suffers from PMS, anxiety or depression, sipping on water can go a long way in helping to regulate those runaway emotions, dark clouds and lessen anxiety.

Are You Getting Enough?

The average adult woman needs a regular daily intake of approximately 3 litres per day to function, feel, and look her best. I think for many women this is easier to remember during breastfeeding because the thirst we experience then is so pronounced. However, as life as a new mum and motherhood takes off on us, maintaining good hydration can be unintentionally overlooked (along with a lot of other things). This is why hydration is tied into your self-care, because it requires tuning in with your own personal needs, being aware of your body and its vitality. But as motherhood tends to a bit of a roller coaster, thinking about yourself can be low on your list. This is how dehydration can sneak upon you, and rather quickly.

You may be becoming dehydrated if you experience many or even just a few of the following symptoms. These are all related to the body's signal of thirst and are usually easily remedied by simply rehydrating.

• Unnaturally dry skin (test scratch your arm; if it leaves a white line)

• Few tears when you cry as as well as dry irritated eyes

• Muscle cramps in the limbs especially

• You are tired all the time and nothing seems to help perk you up

• Bags under your eyes and dark circles even when fully rested

• Headaches and migraines are often triggered by hydration levels

• Dizziness or feeling faint

• Dry, sticky mouth; the 'pasties' that don't go away even after a drink

• You are thirsty all the time (often mistaken as a peckish sensation)

Problems can arise quickly when you don't supply your body with the water it needs. Any lost liquids in your body should be replaced immediately. This means sipping water while you exercise, or any time you exert yourself physically. In hot weather, it is vital to replenish your H2O stores too. You can also experience dehydration simply from being in prolonged air conditioning or forced air heat as well.

What Causes Dehydration?

Some causes of dehydration are just plain common sense, like after intense physical activity or being in the heat and humidity. You'll sweat out a lot of the water and salts in these cases, and if you do not replace that liquid, you can quickly become super dehydrated. However, there other causes and reasons why your body may become dehydrated, and they include:

• Diabetes, which can cause symptoms of prolonged thirst

• Gastro, IBS-D or other gut health issues can quickly deplete you

• Vomiting from the flu or other illness can be very dehydrating

• Alcohol poisoning or binge drinking can purge your water stores

• Side effects of some medicines can affect your hydration levels

• Not drinking enough water in the first place

When you have gastro or IBS-D, your body does not properly absorb water from the foods you eat. This is the most common cause of dehydration. Blood pressure medications and antihistamines can also create a lack of hydration in some people. After any illness, it is so important to focus on rehydrating and rebuilding up your electrolytes stores as part of recovery.

How To Stay Properly Hydrated

You may love up your body up with lots of water each and every day, and still find yourself with several of the dehydration symptoms as mentioned above. This can sometimes be triggered by adrenal fatigue which is very common in women of child bearing years. With adrenal fatigue, even if you drink plenty of water throughout the day may be feel still thirsty, with cravings for salt and sugar. If this is the case, I highly recommend you see your GP for a checkup, or at least rule the condition out.

Boosting your water intake means steering clear of sports drinks, energy drinks and sodas; these do not count. They are actually quite damaging, heavily mixed with food colouring, additives and artificial flavours, and may dehydrate you even more. Herbal teas, freshly squeezed or cold pressed juices, mineral water and infused or vitamin water are better choices and naturally nourish your body with a drip of wholefood nutrients.

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Get In The Habit, Girl!

A goal without a plant is just a wish. If you just sit back and think about consuming those 3 litres of water, let float in the back of your mind, you may not be that successful reaping all the health benefits. Hydration equals easier weight loss, gorgeous naturally glowing skin, better nutrient absorption and gut health. You really don't want to skimp on these results, so get into the habit.

I often suggest to clients that they put a reminder in their smartphone or a few post its around the house, office and even on the steering wheel of the car! Create a specific goal for your daily water consumption and program the habit-forming part of your brain to increase your water intake. It's easier than you think!

Plan For It

As a rule, try keep a few bottles of fresh water on hand at all times. Store some in your refrigerator for a cool and refreshing zero calorie treat that also helps fight hunger pangs. Keep bottled water at your job, in your vehicle, at home and in your baby bag and when you are on the go. The more water available, the more likely you are to drink it rather than an unhealthy, sugar-filled and processed alternative. Water needs to become a priority.

There's An App For That

It seems there is an application for just about anything, and keeping up on your water is one of them. Search for easy to use apps like Daily Water, iDrated, and Waterlogged. These apps make it super easy to track your water consumption on a daily basis, and range from free to just $.99 per download.

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Invest In A Fancy Water Bottle

Don't just head to your local $1 store for this purchase. Treat yourself sweet mama, you deserve it. Get yourself a real good-looking, functional, BPA-free water bottle you love and can't wait to carry with you. If you are proud to display your new healthy habit, you are much more likely to stick to it.

Hunt around for a nice design. I love using the steel water bottles and found some gorgeous print designs here and ombre designs here. Don't be afraid they'll leave a bad metal taste in your mouth either, they won’t. Steel is naturally more durable than glass and less toxic for the environment than plastic.

I have also found these stunning crystal infused water bottles (pictured) and have been in love ever since. Rose Quartz Crystals vibrate at a natural frequency and infuse their positive energy into the water well, to vitalize, heal, and balance. Its super easy to swap out the quartz for your favourite crystals at home. This particular one comes with Amethyst, Citrine, Lapis, Himalayan Salt, and many more! I was also looking at this one with Amethyst and this one with aquamarine.

Personally, I prefer using mason jars with a fastened lid and poke-through straw. Not only are they eco-friendly and convenient, but a see-through jar looks super cool especially stuffed with ice cubes, fruit and herb infusions.

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Add Healthy Natural Flavour

To help clients stay hydrated and make water more palatable, I suggest adding fruit like blueberries, cucumbers, strawberries, limes or orange slices into your water bottle. When you are done drinking, you enjoy a healthy fruit or vegetable snack.

Infused water is such a fabulous healthy and easy way to boost your nutrient intake and hydrate instead of from sugary juices, chemical filled colas and energy drinks. You can also add your favourite herbs for a wonderful aroma while you hydrate yourself naturally.

Some of my favourites are rosemary, basil, mint, coriander, lemon balm and lavender. For more recipes, go here or browse my collection of infused and vitamin waters on my Pinterest.

For more ideas and recipes, go here on the blog, or browse my collection of infused and vitamin waters on my Pinterest.

Healthy + happiness,

Emma Lisa xx

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