BENEFITS OF STAYING HYDRATED

Water makes up most of our body, nearly 60%.  It helps to keep numerous body systems working properly.  For example, your joints, skin, brain, and immune system depend on you providing adequate hydration (water) to each for optimal functioning.  Staying hydrated keeps your mind sharp and your thinking clear since 85% of brain tissue is water. When well- hydrated you are creative, quick thinking, and mentally sharp.  Just the opposite occurs when you are dehydrated.  Dehydration stresses the brain resulting in fatigue, headaches, confusion, lack of mental acuity, and possible depression.  The challenges facing today’s principal require you to be “on” every minute of the day.  You must bring your “A game” in each situation.  A simple way to help you stay in top mental condition is to stay well-hydrated throughout the day.

So, just how much water do you have to drink each day to stay well-hydrated? 

Most people need at least 6- 8 glasses (8oz.) of water per day, more if you sweat, exercise, or are located in a warmer climate.  The optimal drink of choice is water but an occasional cup of coffee, tea, or other beverage is ok; however, seek to minimize the sugary beverages you consume and limit the amount of caffeinated drinks you have each day.  Pure, plain water is best.  If you don’t care for the taste of plain water try adding a slice of fresh, organic fruit to your glass. 

Now, you may be thinking “How in the world am I going to consume at least 64 oz. of water each day?  I don’t have that kind of time.  And…I can barely squeeze in a bathroom break as it is.  I will be peeing all day if I drink that much water!”  I can’t help with the peeing issue but I can help with making sure you drink enough.

Here are a few suggestions to help ensure you drink the amount of water you need each day:

• Start your day with a glass of water as soon as you wake up.
• Drink a beverage on the way to school in the car.
• Keep a bottle of water with you throughout the day. Principals attend a lot of meetings!  Be sure to carry a bottle with you.  Drink and refill it frequently.  Keep water readily available.  If it’s there and easily accessible you will drink it. 
• If you’re in the habit of drinking multiple cups of coffee every day, try to swap one bottle of water for one cup of coffee.  Decreasing the amount of caffeine you consume and increasing your water intake will prove to be beneficial.
• Drink before you feel thirsty.   If you feel thirsty you are already dehydrated.
• Drink a glass of water at lunch time even if lunch is on the run.  Often principals don’t get a formal lunch break but rather snack or eat on the run.  Be sure to keep water handy to help curve cravings, fill you up when you only have the option of snacking, and when you feel the need to grab a soda or other sugary drink.  Your brain and waistline will thank you.
• Drink water with dinner.

Do you often feel tired or lethargic around mid-day? If yes, that may be an indicator that you are dehydrated.  Drink a large glass of water to address the mid-day slump rather than another cup of caffeinated coffee or sugary soda.  You may think you need a little “pick-me-up” but what you may really need is pure, clean, healthy water not caffeine or a sugar rush.  Drinking water will provide your brain with the pick-me-up it is looking for without resulting in a crash in blood sugar or a caffeine related headache.