Mind Your H.E.A.D. And Hydrate

I want to talk to you today about two things…

  1. My new favorite acronym to monitor your health- H.E.A.D.
  2. Hydration

A few weeks ago I was sitting on a group discussion call with other Functional Health Practitioners discussing the key foundational elements that we focus on with our clients to help them restore balance to the body.

As a functional health coach, I can go really deep with a client, investigating all the ins and outs of their body to find all the missing pieces so that they can fix the problem and feel good again.

But the foundations never change.

If any of the foundations are not in place, then we fix that first before moving on to any deeper work.  Once the foundations are in place, though, if their health still isn’t up to par then we investigate further.

Back to my story…someone in the group discussion mentioned this clever little acronym to outline the foundations.  I run through this checklist when I work with clients.  You can do the same for yourself and be your own Health Boss! 

H= Hydration – every cell in your body needs water to function
E= Elimination – getting rid of waste products regularly via stool and urine
A= Absorption or Assimilation – of nutrients from food to support the body
D= Detoxification – moving toxins out of the body that can cause disruption 

Hydration is the starting point.  If you’re not hydrating properly, the rest of the cells in your body can’t do their job.  You need water to eliminate, to assimilate and to detoxify too.

I have clients tell me all the time that they are “drinking plenty of water” but the reality is, they’re not.  Plus, water isn’t the only way to hydrate.

At a minimum you should be drinking half of your body weight in ounces of water per day.

In this week’s video and blog I talk more about what hydration really means, how you can hydrate better and monitor yourself using the acronym H.E.A.D.

If you weigh 200 pounds you should be drinking at least 100 ounces of water a day.  For every 30 minutes of exercise, cup of coffee, caffeinated or alcoholic drink, you should add another 8 ounces of water to that total.

When you actually begin to feel thirsty, that means it’s too late- you’ve already crossed the line into dehydration.  Dehydration starts 24 hours before you feel it.  This is why it is SO important to hydrate daily, especially during summer months.

Here’s how I hydrate daily to give you an example of how you can fit it all in:

  • I drink one glass of water with lemon first thing when I get up

  • I have a smoothie with breakfast and use water as the liquid base

  • I carry around a 27 oz water bottle and aim to refill it 3 times daily

  • Sometimes I even add in a cup of cold or hot herbal tea

Like I said earlier, though, drinking water is just one aspect of hydration.  Making sure that your electrolytes are in balance and hydrating by eating fruits and vegetables are the other two components to making sure your body is fully hydrated.

Electrolytes is just a fancy word for the group of nutrients calcium, potassium, magnesium, sodium and chloride.  You can easily get these nutrients from fruits, vegetables and in my favorite, sea salt.  Coconut water also has the perfect balance of electrolytes, it is far better for you than any sports drink such as gatorade or powerade, which contain all kinds of artificial junk.

Without electrolytes your body can’t properly use the water you put in it.  Here is how I maintain a proper balance of electrolytes and hydrate with fruits and veggies:

I have coconut water almost daily, especially after a hot yoga class or sauna session
I aim to eat 4-6 cups of fruits/veggies per day (get lots in my breakfast smoothie!)
I use sea salt to season just about everything
I occasionally do an epsom salt scrub or use mineral infused lotion

When your hydration is on point you should be eliminating regularly, meaning at least 1 bowel movement (1-3 is ideal) per day and you should urinate somewhat frequently.  This is an easy one to track yourself.

Here are some signs that would let you know if you are NOT assimilating nutrients and detoxifying toxins as you should be:

You feel tired, even after a good night’s sleep
You have have weight you can’t get rid of
You get bloated frequently after eating or for no reason
You’ve been diagnosed with or suspect a thyroid problem
You have joint aches, pains or muscle cramps

As Ice Cube would say “you better check yourself before you wreck yourself” – be mindful of your H.E.A.D.  When the foundations are out of place, the rest of the body’s systems will come toppling down. 

P.S.  Think your H.E.A.D. isn’t screwed on right?  Schedule a complimentary Ideal Health & Weight Discovery Session here so we can check your foundations.  One conversation could change your life.

2 Comments on “Mind Your H.E.A.D. And Hydrate

  1. I truly love your blogs! They are so motivating and helpful! I am a personal trainer looking for ways to help inspire my clients ! I came across your profile on FB…. and I always guide my clients to your page.

    I would love it if you could give me some tips on how you became successful, and what coaches you recommend. I’m super coachable and really looking to grow my business!

    Thank you & Im your biggest fan!

    In Good Health,

    Laurie Tanner
    Owner Fit 2 Go Mobile Training

    • Hi Laurie!

      Thank you SO much for the kind words 🙂 I started as a personal trainer too. The two most influential programs for me were FDN (https://ua175.isrefer.com/go/Cert/mytravelfit/) and Holistic MBA now known as the Health Coach Institute. Big mentors for me have also been Sean Croxton with Underground Wellness, Chris Kresser, Dr. Sara Gottfried and Dr. Josh Axe. I wish you the best of luck and feel free to reach out to me for more questions or guidance!

      In health,

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