By Amy Inman-Felton RDN

Health and Wellness Contributing Editor

2 Minute Read


One of the quickest energy drainers is being dehydrated. Not getting enough water can disrupt regularity leading to constipation and dreaded holiday bloating. On average our body needs 8 to 10 cups – less or more based on your body weight.

Additional water is essential if you’re eating a lot of plant-based foods and foods with fiber. Considering 70% of your body is water, this liquid calorie free wonder keeps your metabolism revved up helping the body burn fat – but you need at least 6 cups (48 ounces) a day for this process to work efficiently with research showing added benefits with higher amounts.1 Dulling skin is a sign you’re not indulging enough in addition to bright yellow urine and being thirsty.

It is easy to get behind in your needed consumption as in colder temperatures we tend not to drink as proactively. 

Add that to an increase in caffeinated beverages and alcohol during the holidays leads to higher than normal urinary losses and greater water deficits. When we become thirsty,  likely you’re at the point of not getting enough H2O.

When your energy levels begin to fade, drink a glass of water and see how you feel!

Consider these strategies for upping your intake:

  • Shoot for 1 to 1 ½ (8 to 12 ounces) of water (cold or hot) at least every two hours your awake
  • Add lemon, cucumber or fruit slices to water can up the flavor (and vitamin C) without added chemicals or sugar- enticing you to drink more
  • Add foods with high water content to your daily eating plan- mainly fresh fruits and vegetables (watermelon, strawberries, oranges, celery, cucumbers), smoothies and soups 
  • Drink a glass of water between cups of coffee, glasses of wine, and mixed drinks 
  • Working out in a hot studio or hour-long sweat sessions requires even more water – a good guideline ½ cup for every 15 to 30 minutes of intense exercise

What are some of your favorite ways to hydrate during winter months? Comment below and drink  your H2O!