H2O lets go!

Written by Johnna Kudlac, MS, RD, LD

Staying hydrated is one of the simplest health habits people often overlook. Water supports nearly every function in the body. About 60% of your body and roughly 73% of your brain are made of water, so even mild dehydration can affect how clearly you think and feel.

Water helps regulate body temperature, transport nutrients, lubricate joints, and support  digestion. Mild dehydration - a small loss of 1–2% of body water - can affect energy, focus, and mood. The thirst signal is also easy to confuse with the hunger signal, which can lead to unnecessary snacking. That mid-afternoon slump may be a signal to drink water rather than reach for caffeine.

Hydration is also critical for physical performance. Muscles are about 75% water, and fluid loss through sweat can quickly lead to fatigue and reduced endurance. Even mild dehydration may decrease performance by up to 25%, which is why consistent hydration matters during activity.

A common guideline is to drink about half your body weight in ounces daily. For example, a 175-pound person would aim for around 88 ounces (11 cups). Most intake should come from water, though other beverages can help. A quick hydration check: pale yellow urine is the

goal. Water is calorie-free, affordable, and easy to access—

making it one of the simplest ways to support your health.

Cranberry water recipe to super-hydrate:

• 28 oz water

• 4 oz pure cranberry juice (such as Knudsen’s)

= 32 oz cranberry cocktail

(Sweeten with agave nectar or Stevia if needed). Drink 1–2 cups/day.

Johnna Kudlac, MS, RD, LD has been helping people for

over 30 years as a Registered and Licensed Dietitian specializing in sports nutrition and disordered eating.

She can be contacted at jdkudlac@aol.com