It’s surprisingly easy to become dehydrated, especially during cold weather when you don’t feel thirsty. And you may not realize that dehydration actually damages your bones. Plus it can also make you feel tired, give you headaches, heart palpitations, and more.
To stay properly hydrated, you need to drink water before you feel thirsty.
Today’s nine tricks will help remind you to give your bones and your body the necessary hydration. You'll be surprised at how easy and super-effective they are!
Drinking Enough Water Prevents Bone Loss
All cellular functions, including bone remodeling, require water. Without adequate water, the body goes into a state of dehydration, and the worst part is that you may not even realize it. In response to the stress caused by dehydration, the endocrine system produces cortisol and other stress hormones, which accelerate bone loss.
What Kind Of Water Should You Drink?
As Savers know, fluoridated water is terrible for bones. Distilled water is not only fluoride-free; it’s the purest and cleanest water you can find.
There is a widely-held misconception that distilled water leaches minerals from the bones, but it’s not so. In fact, in addition to helping create an alkaline environment in the body (even though distilled water has a slightly acidic pH), distilled water helps transport organic minerals and vitamins into your cells where they belong. As I write in the Osteoporosis Hydration Protocol, the report on water included with your order of the Osteoporosis Reversal Program:
“When you consume excessive amounts of inorganic minerals from the water you drink, your body cannot rid itself of them fast enough, so they end up as unwelcome deposits scattered throughout your body. In fact, scientific studies have shown that minerals contained in spring water, mineral water, and in tap water are poorly absorbed and mostly rejected by cellular tissue sites. That’s because usable minerals do not pass through cell walls; they must be actively transported by the body’s metabolic processes.”
I recommend adding a few drops of fresh lemon juice to water, because “distilled water with lemon juice cleanses your body of acidic residue and because of its negative electrical charge drags out toxins via the urine.” (The Osteoporosis Reversal Program)
So it’s clear that to build healthy bones, you must have adequate water, and it must be pure, clean, and fluoride-free.
Now as you follow these easy tips, you’ll hopefully make a habit of staying well hydrated, so let’s get started!
1. Set Reminders That Work For You
Place sticky notes in strategic areas where you spend most of your time during the day. Here are more ideas:
- Set your cell phone to chime at intervals to remind you to grab a drink.
- Use your computer’s electronic sticky notes on your desktop.
- If you have an online calendar or schedule reminder, set it to provide reminders throughout the day.
2. Add A Hint Of Flavor
I love adding a little flavor variety to my water now and then. I infuse it with sliced fruits and vegetables and whole herbs. The basic idea is to put these food items into a pitcher of water, and then refrigerate it. I use a glass pitcher, but you can also do this with individual glasses of water.
Here are some delicious flavor combinations:
- Lemon, cucumber, and mint
- Strawberry and basil
- Watermelon, cantaloupe, and strawberry
- Kiwi and pineapple
- Raspberry and blueberry
- Orange, lemon, and grapefruit
You can also make ice cubes with these flavor kicks.
3. Make Your Own Bone-Healthy Sodas
There’s no doubt that sodas and soft drinks are bad for your bones. First of all, dark-colored colas are full of phosphoric acid, which literally eats your bones away. No matter what flavor or color they are, all sodas contain sugar or artificial sweeteners, both of which are very acidifying. Not to mention the artificial flavors and colors…
So why not make your own homemade sodas?
4. Drink Before Meals
Sipping water throughout the day (rather than taking in large amounts infrequently) is a good habit to get into, but so is drinking a full glass before a meal. Not only does this help you digest better and prevent overeating, it’s also a handy way to remember to drink more water – you’re simply adding a habit to something you already do regularly (eat meals).
5. Keep Water Next To Your Bed
Keeping water by your bed at night means you’ll have a ready source of water so you can hydrate if you wake up during the night.
6. Eat Lots Of Water-Rich Fruits And Vegetables
Some foods are one of the best sources of pure water. The list below shows foods that have the highest water content, and all but one of them are alkalizing Foundation Foods in the Osteoporosis Reversal Program.
- Lettuce – the Iceberg variety has the highest water content, but is lowest in nutrients; just mix some Iceberg lettuce in with your dark green varieties, such as spinach (which also contains has a lot of water).
- Bell peppers
- Star fruit (not a Foundation Food)
7. Have Plenty Of Soup
If you love soup as much as I do, you’ll be glad to have another reason to have more of it. Soup is very nourishing and hydrating, and it’s easy to make delicious soups that are alkalizing to help your bones stray strong and resilient.
8. Keep Water Nearby During Workouts…And Far Away When You’re Sitting Still
It’s important to make sure you stay hydrated during exercise. That’s why when I practice the bone-building exercises in Densercise, I keep a glass of distilled water close by. That way I can stay hydrated without interrupting my workout.
But there’s a time when I keep my water far away from me, though. When I am sitting at my computer working, I make a point of keeping my glass of water in another room. This forces me to stand up and move periodically, and I take the opportunity to stretch and do a few exercises on my way to get a drink.
If you work outside the home, you can keep a container of water in the office break room, or make periodic trips to the water cooler.
9. Make Sure You Have An Ample Supply Of Water At Home
Nothing will sabotage your water-drinking efforts like not having enough fluoride-free bone-healthy water on hand.
Staying hydrated is crucial to your bone health. And now you have many ways to help your bones get the water they need to stay strong and fracture-free.