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July 15, 2018: Hydration

My weekly Get Your Stuff Together Sunday email series gives you one actionable focus for the week that will make your life a little easier.

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Water is one of the key components to a healthy diet and a long-term health. It not only keeps your cells hydrated, but it fills your stomach so that you are less hungry. Since it’s summertime, this week, we’re talking about hydration.

Proper Hydration and a Warning

Plain and simple, your body needs water. Being properly hydrated will benefit you from head to toe. Water keeps your cells hydrated and flowing throughout your body. Here’s a story of warning for you...

In March, I went to a conference about 3 hours away all by myself. On the drive down, I felt stabbing pain in my lower back. Well, I work out a lot, and I’m in my 30s, so I chalked that up to normal back pain for me. As time passed, I ended up writhing in pain in my hotel room, moaning like I was being murdered. It was the worst pain I’d ever felt. Long story short - and minus some gross details - I ended up at urgent care with a kidney stone. Why did that happen? Poor hydration. I’d forgotten my own rules.

8 Glasses a Day (?)

There are lots of different guidelines for how much water to drink. Drinking eight glasses of water each day is the most popular guideline, but we each have different needs. A better indication of how hydrated you are is your urine. When you are properly hydrated, your urine is almost clear. If you like to have a number to shoot for, take your body weight, divide it by 2, and drink that much in ounces. For example, if you’re 130 lbs, drink 65 oz a day.

Beware of Dehydrators

There are beverages and activities that dehydrate your body quickly, so that your essential amount of water intake needs to be increased. Some of the drinks that deplete water from your body are sodas, coffee, tea, and alcohol. I know...the fun stuff.

That doesn’t mean you can’t drink them! In order to ensure that you stay properly hydrated, drink one glass of water for every glass of a dehydrating beverage. Also, for every half-hour of sweat-inducing exercise, you should drink at least one cup of water. If you are exercising in a particularly humid environment (Hi from DC, aka “Swamp Town”), you may have to drink more water in order to avoid headaches, illness, and overall dehydration.

So, drink your water and avoid a horrible and expensive day like I had!

Next Sunday, we’ll talk about some of the best health apps out there and how you can use them to make reaching your goals easier.

Do you have a friend who could stand to G(her)ST? Feel free to forward this!

I hope you have a wonderful week,


Kelly Morgan, Ph.D.

Tsirona -

My weekly GYSTS email give you one actionable thing to do for the week that will make you life a little easier. As "they" say, "Fail to plan; plan to fail." Get these emails (and more!) delivered right to your inbox by clicking HERE.