Most of the human body is made up of water, ranging from 50-70%. Staying hydrated is a crucial aspect of maintaining health. Here’s why:

  • Drinking water helps maintain the balance of body fluids which are necessary for digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.
  • Water-rich foods such as fruits, vegetables, broth-based soups, oatmeal, and beans tend to look more substantial, require more chewing, and it is absorbed more slowly by the body, which helps you feel full.
  • Drinking enough fluids when exercising is vital for reducing muscle fatigue.
  • Finally, water plays an essential role in removing toxins from your body via the kidneys and regulating bowel movements.

Dehydration can lead to a number of health problems. Here are some signs that you might be dehydrated:

  • Dark Urine
  • Headaches (especially at night or first thing in the morning)
  • Dizziness
  • Difficulty Concentrating
  • Cracked Lips/Dry Skin
  • Dry Mouth
  • Night Waking
  • Stomach upset (even diarrhea in severe cases)

How much water is enough?

The formula for daily water intake is body weight divided in half equals the number of ounces of water needed daily. For kiddos under eight years old, generally 4-6 glasses a day is sufficient, and older kids should have 6-8 glasses. This amount varies depending on influences like weather and activity level. Also consider any medications your child may be on such as antihistamines which can dry the body out.

I’m a big fan of infusing water to give it some taste and add additional nutrients to support overall health. Here are some benefits of infusing your water with the following fruits, veggies, and herbs: 

Lemon water benefits:

  • Promotes hydration.
  • Good source of Vitamin C.
  • Supports weight loss.
  • Improves your skin quality.
  • Aids digestion.
  • Freshens breath.
  • Helps prevent kidney stones

Cucumber Water Benefits

  • It keeps you hydrated.
  • It helps with weight loss.
  • It delivers antioxidants.
  • It may help prevent cancer.
  • It lowers your blood pressure.
  • It supports healthy skin.
  • It boosts bone health.

Basil water benefits:

  • Adds powerful Antioxidants
  • Helps fight inflammation
  • Basil has anti-cancer properties
  • Contains natural antibacterial properties
  • Acts as a natural adaptogen

Strawberry water benefits:

  • Strawberries are an excellent source of vitamin C and manganese 
  • Contain  folate (vitamin B9) and potassium
  • Strawberries are very rich in antioxidants and plant compounds, which may have benefits for heart health and blood sugar control

Celery water benefits:

  • lowering inflammation
  • reducing blood pressure
  • reducing the risk of cancer
  • reducing inflammation
  • lowering high blood pressure
  • preventing colds and flu

Mint benefits:

  • Rich in nutrients
  • Helps digestion
  • May help relieve indigestion
  • Could improve brian function
  • Can help improve cold symptoms


Following these simple habits daily can have a big impact on your total health.