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SBA Blog - Julie

Water is Worthy

April 28, 2021

Sometimes the simplest things have the greatest impact. Drinking enough water each day is definitely one of those things!

However, I sure do get a lot of resistance to it! I wonder if the perception is that the payoff can’t really be all that great, or that tackling something bigger and better is more worthy.

I am here to tell you that the payoff is definitely worthy!

If I am not feeling quite right, water is the first place that I turn. It’s amazing how often it does the trick too! My kids are so used to my answer to what ails them being “go get a glass of water”, that now they preface any complaint with “Mom, I already drank some water…”.

Why is drinking enough water important?

Our body is mostly water.

Water heals.

Water regulates body temperature (as it gets hotter, you need more).

Water keeps mucous membranes moist and fluid and thin mucous helps with upper respiratory congestion.

Flushes our system of toxins. Keeps bowels moving and healthy.

Cushions our joints which helps prevent injury and pain.

Mild dehydration is a common cause of headaches and migraines, and fluids may decrease duration.

Proper hydration will improve energy levels! 80% of our population may suffer energy loss due to minor dehydration.

Water will decrease muscle aches.

Hydration impacts depression and chronic fatigue syndrome.

Many times thirst can be confused with hunger. We may snack when what we really need is water.

How much water do I need?

The simple formula that will capture the average person is this:

Body weight in pounds/2 = Ounces of water to drink per day

Example: 150 lb. person divided by two equals 75oz. of water per day

We are all different though, so pay attention to how you feel and that your urine is a pale yellow. Adjust your water accordingly!

Tips for staying on target

Carry a refillable water bottle with you everywhere, choosing a size that works well for you. Get extra water with meals, during workouts, and when waking in the morning.

You won’t be running to the bathroom every 10 minutes forever. Your bladder will calm down after a few weeks.

As you become more chronically hydrated your taste for water will also increase. You will crave it!

Take regular medications with a big glass of water.

Put a glass of water next to your bed at night and in the morning gulp it down.

Cut fresh lemons and add to your water bottle.

One recent water testimonial

A few months after presenting a nutrition workshop at my church, the pastor came to me and said that he was amazed at the difference the increase in water had made. He mentioned being a lifelong soda drinker, but since upping his water intake he lost about 95% of his desire for sodas.

I hope that reading this has made you thirsty! Now go gear up with your water bottles and start filling them. Spring is here, so we all need to up our regular water intake too!

julie.jpgJulie S. Satterfeal, MS, RDN, LD

Creator and Founder Shame Free Eating, LLC

Julie is a registered dietitian, author, speaker, podcast host, and coach. She is dedicated to building empathy as a means to break down the shame-based culture of dieting, freeing individuals up to create authentic health and a positive relationship with food. Her book, Ditch the Diet: How to Reclaim Your Health and Enjoy Food, encapsulates this passion and is a resource for those searching for peace with food. She is a professional speaker sharing these concepts in many arenas – from state associations, corporations, and universities, to specialized nutrition forums. Her practice provides nutrition coaching, seminars, and programs that promote authentic health by nurturing the body mind, and spirit – not by adhering to food rules, diets, and weight goals. Julie is a graduate of Virginia Tech and Illinois State University and lives with her husband and three children in Huntsville, Alabama.

Tune into Shame Free Eating: The Podcast to hear more from Julie or check out what she has going on at

Page last updated: September 13, 2023