When you think about self care, what comes to mind? Maybe getting a pedicure, lighting a candle, or taking a nap. While all of these self care acts are wonderful ways to relax and to show yourself some love, staying hydrated is arguably the most important self care act available to us, as we can only survive a matter of days without water.

While this isn’t earth-shattering news, you might be wondering: why is water so critically important to our bodies?

The Countless Functions of Water

Water is involved in numerous physiological functions and chemical reactions in the body, including but not limited to the following list:

Regulation of body temperature
Digestion, absorption, and transportation of nutrients
Excretion of waste
Brain function

Several systems in the body, including the kidneys and skin, work nonstop to balance the body’s input and output of water, and to maintain the body’s fragile fluid and electrolyte balance. (1)

Your Brain on Dehydration

While evidence is limited and more research is needed, some studies show that even mild dehydration, defined in these studies as 1.5% body water loss, can alter a person’s mood, energy level, and ability to think clearly. (2,3) Other studies that define mild dehydration to be in the 2-3% range of body water loss report impaired performance in short-term memory, arithmetic ability, and psychomotor skills. (4)

Teachers, let’s put this in the context of your classrooms. If you are dehydrated, it’s likely that the following could happen:

More easily triggered by students behaviors or words.
Have to work harder to act instead of react.
Can more easily trigger your flight, fight, or freeze response.
Alters your mood, making your job less enjoyable.

Your students are also at risk to these side effects of dehydration, so encourage your students to stay hydrated as well for a pleasant classroom environment!

How Much Water Do I Need?

Experts generally recommend drinking 8 eight-ounce glasses of water (2 liters) everyday, although there actually isn’t much evidence or population data to support this claim. (4) The good news? There is one easy way to determine your hydration status: the color of your urine.

Urine should be pale yellow in hydrated individuals, and will be dark yellow or tan in poorly hydrated individuals. (5) Paying attention to the color of your urine is a relatively easy way to regulate your hydration status.

Added challenge: start to notice other signals in your body when you are dehydrated. Do you get headaches? Does your mouth feel dry? Do you feel fatigued? Mindfully noticing how your body reacts to dehydration is an intuitive way to connect with your body’s signals and will help you stay hydrated throughout the day.

Not a big water drinker? Try including water-rich foods like fruits, vegetables, low-fat milk, and cottage cheese in your meals to maintain hydration. (4)

Bottom line: You’re not you when you’re dehydrated.

Self Care: Stay hydrated for yourself and for your students. Get a bathroom buddy to take care of yourself!
Tune In: Pay attention to the color of your urine and other signs to track your hydration status.
Switch it Up: Include water-rich foods, sparkling water, fruit-infused water, and tea in your diet to stay hydrated.

Sources:

Nelms, M. (2016). Nutrition Therapy and Pathophysiology. S.l.: Cengage Learning.
Ganio, M., & Armstrong, L. (2011). Mild dehydration impairs cognitive performance and mood of men. British Journal of Nutrition,106(10), 1535-1543.
Armstrong, L., & Ganio, M. (2012). Mild Dehydration Affects Mood in Healthy Young Women. The Journal of Nutrition,142(2), 382-388.
Popkin, B., & D'Anci, K. (2010). Water, Hydration, and Health. Nutrition Reviews,68(8), 439-458.
Poitras, C. (2012, February 24). Even Mild Dehydration Can Alter Mood. Retrieved from https://today.uconn.edu/2012/02/even-mild-dehydration-can-alter-mood/#

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Stay Well. Live Well: Why Hydration is an Act of Self Care

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