Welcome to week four of the ReNew You.

If you’ve missed any of the previous weeks, it’s not too late to start.

In week one, we talked about how 91% of people do not keep resolutions past Valentine’s Day.   

I believe knowing your “why” is key to being successful in making changes to your health.  

Go here to get clear on your “why”.

In week two, we talked about having a breakfast with 30 grams of protein, which will give you balanced blood sugar to start your day.  

You’ll have more energy, a better mood, less brain fog and cravings.

You can access the updated breakfast planner here with simple, easy ways to do this.

Week three is about getting movement into your day through walking. You can catch up here.

Walking doesn’t add stress to your body.

It supports you in burning body fat.

I always say there’s nothing a walk can’t fix - from a bad mood to feeling stressed, anxious, or overwhelmed, to feeling sluggish, to helping with digestion, to feeling unmotivated.

This is week four, and we're talking about being adequately hydrated.

I’ve partnered with Icelandic Glacial and created the 7-day hydration challenge.

Many of my clients aren’t drinking enough water, and it’s a simple change that has a big impact.

My client said, “I am more hydrated, and it makes a difference. I have more energy, and I feel less achy at times. This was an easy change.  My mood has been much better, and I can manage stress better.”

Water is the foundation of your body.

Hydration is essential because your body is about 60% water, and nearly every function depends on it.

Blood is 80% water, transporting oxygen and nutrients to your cells.

Your brain is 75% water, and staying hydrated supports focus, memory, and cardiovascular health.

Aim to drink half your body weight in ounces of water.  

Consider setting a reminder on your phone so you drink water throughout the day.

Exactly how much you need depends on your weight, age, level of activity, and the climate of your environment.

Water is your body’s most essential nutrient.

You can go for about eight weeks without food but only for days without water.

Your cells, tissues, and fluids all require water.

Water plays numerous vital roles in the body, including:

• Cushioning bones and joints
• Regulating body temperature
• Removing wastes and flushing toxins

The hidden signs of dehydration:

Dehydration is a stressor on the body that causes a blood sugar response, elevating cortisol (the stress hormone).

If the body’s water content drops by as little as 2%, it can cause: 

• Fatigue
• Anxiety
• Depression
• Cravings
• Cramps
• Headaches
• Brain fog

Caffeinated coffee and tea, soda, alcohol, and packaged fruit juices are diuretic beverages that can cause dehydration.

Most of our daily water needs come from our beverages and food.

The human body does not store water long-term.

We lose water through urine, sweating, and our lungs.

Sip throughout the day to stay hydrated.

Drink water away from meals to avoid diluting stomach acid and negatively impacting digestion.

Consuming too much water can be as problematic as not drinking enough.

Tap water quality in the US - the importance of drinking clean water

It’s important to drink filtered or bottled water.  

Most tap water is shown to be contaminated with heavy metals, pesticides, and pharmaceutical drugs.  

You can check tap water quality using your zip code here.

Be sure to visit the Icelandic Glacial Instagram page and enter for your chance to win 6 cases of water.

You can shop on their website and receive 20% off with code ELAINE20.  

I love their flavored sparkling water.

What changes and benefits have you noticed as you increase your water intake and become more hydrated?