May 14, 2025 • 47 mins
THIS IS A REPLAY OF A POPULAR EPISODE! AND WITH SUMMER RIGHT AROUND THE CORNER, IT’S A GOOD TIME TO THINK ABOUT THIRST AND THE WHYs AND HOWs TO QUENCH IT. CHEERS!
Is your body getting the hydration it needs to thrive? Do you struggle with drinking enough water throughout the day? Dr. Wendy Bazilian dives into why water is essential not only for quenching thirst but for supporting overall health, boosting energy, and enhancing mental clarity. You’ll hear science-backed insights into hydration’s role in heart health, cognitive function, metabolism, and immune function, along with practical tips to help you stay hydrated throughout the day. Plus, enjoy a mindful minute designed to help you connect with your body’s hydration needs. Small changes can make a big difference! Listen in to discover how staying hydrated can improve your waking minutes each day.
FROM THE EPISODE:
“Three quarters of our brain is water. We are one big sponge up there inside our skull. So, even the mildest dehydration can cause brain fog and make it harder to focus.”
WE DISCUSS:
Audio:
(0:55) The link between hydration and health, energy, and focus
(4:59) A personal story about hydration challenges in communities with limited access to clean water
(9:05) How much water we really need each day and what beverages and foods count
(13:27) ROIs of hydration: How it benefits the heart, brain, mood, metabolism, and immune system
(28:17) A mindful minute focused on appreciating water’s role in our body and mind
(32:07) Practical tips to make hydration a daily habit
(42:05) A question to ponder and reflect on
(42:53) Closing remarks and gratitude to my team and you for joining me on this journey
7-DAY HYDRATION CHALLENGE
If you’re up for a little adventure, try this 7-day challenge and discover what works best for you to stay hydrated. Enlist a friend to hold yourself accountable, and have more fun in the process!
• Day 1: Calculate your daily water needs. Take your weight in pounds and divide it in half. That’s how many ounces a day you should aim for. For 150 pounds, it would be 75 ounces or about nine cups a day.
• Day 2: Add more hydrating foods to your meals. Listen at (35:31) for tips.
• Day 3: Try different types of hydrating beverages—sparkling water, infused water, herbal teas, etc. Listen at (10:39) to hear what counts.
• Day 4: Check the color of your urine to assess hydration. Listen at (11:53) for an explanation!
• Day 5: Set up a tracking system that feels right—whether it’s digital or analog. Listen at (37:12) for tips.
• Day 6: Track your water intake plus any non-water beverages you drink, like coffee or juice.
• Day 7: Reflect on the experience, celebrate your progress, and keep going with the habits that felt best.
REFERENCES (see below)
CONNECT WITH WENDY
Follow me on Instagram: @1000WakingMinutes
Visit my website: wendybazilian.com
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• Comment & Join the conversation! Share your thoughts or questions by visiting my website wendybazilian.com, or connect with me on social media.
Thank you for tuning in to 1,000 Waking Minutes and being part of this journey–together. A huge thank you to our amazing collaborators including our production and marketing teams and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.
Health Disclaimer: The information shared in this podcast is for educational purposes only and should not be...
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:01):
So, as you can see,
hydration isn't just about quenching
our thirst, it's about optimizing
our performance head to toe.
We experience 1,000 waking
minutes on average every day.
How are you spending yours?
I'm Dr. Wendy Bazilian, and
you're listening to 1,000
Waking Minutes.
(00:21):
I can't wait to connect
with you here with practical
ways to eat well, move
daily, and be healthy, to
optimize every waking minute you
live for a happier, healthier
life.
Thank you for sharing some
of your waking minutes with
me today.
Let's get started.
(00:55):
Welcome back to 1,000
Waking Minutes.
I'm your host, Dr. Wendy
Bazilian, and today we're diving
in to one of the
most essential and sometimes overlooked
ways to keep ourselves our
best, and that's hydration.
Now I know you've heard
it at least a bazilian
times before (01:14):
drink more water.
But please stay with me
because today we're going to
take a fresh look at
why it fits into our
every day, why it's truly
a game changer when it
comes to how we move
into this season, which some
don't expect to be talking
about hydration, ...as we move
(01:35):
into fall and winter and
beyond.
As we head into cooler
weather with our holiday gatherings,
maybe a bit more wine
or bubbly in our mix,
our hydration needs sneak up
on us.
But not only that, typically
around the United States anyway,
the temperatures get cooler, the
(01:56):
air tends to get drier,
and we don't feel as
thirsty.
We sweat less, though our
body is still respiring and
it's still passing off fluids
during the day.
And hydration, frankly, keeps us
sharp and energized and feeling
balanced.
By some estimates, 75%
(02:19):
of adults are under hydrated
or even dehydrated.
So just imagine if you
could feel a little bit
more together, a little more
energized, a little more focused
this season with just a
few small tweaks, such as
hydration and getting more fluid,
(02:40):
namely water, which we'll talk
about, into your life.
And also to make this
a little bit trendy in
with the season, I've noticed
a lot of us carrying
around, I'll show it on
the video version of this
podcast, one of these.
It's a Stanley tumbler or
some kind of water bottle.
But if you've gotten into
the Stanley craze, this one
(03:01):
is hot pink, almost magenta
pink that a friend of
mine gifted to me.
I've got one too.
They've become a go-to
accessory.
They come in with their
seasonal colors.
You can get the hottest
color.
People wait in line
or they pay high dollars.
People put them up on
eBay.
(03:21):
They/ve become a bit of
a craze.
I'm all for anything that
makes hydration more fun.
But as a colleague of
mine pointed out that while
we carry them around, some
of us actually forget to
drink the water in them
at times.
So today we're going to
be turning those tools into
the real habits.
(03:42):
And whether it's Stanley or
I've got my brand new
Yeti from my daughter's elementary
school, it's just important that
we hydrate more.
So here's a fun fact:
Did you know that our
brains are about 73%
water?
That's nearly three quarters of
the volume mass weight that
(04:04):
is taken up by water.
It's a virtual sponge.
In terms of real ounces,
or to put that into
perspective, the average brain weighs
about three pounds.
So we've got about four
cups of water in our
brain.
So imagine squeezing that sponge,
well, maybe you don't want
to imagine that(!), ...but squeezing
(04:25):
that sponge and out comes
four eight-ounce glasses of
water.
That means that water is
in there and it is
part of the fuel that
helps us focus, helps us
remember, helps us stay in
a positive mood or a
balanced mood that's appropriate for
whatever we're going through at
(04:46):
the moment.
It's important to keep this
in mind, not only from
our brain perspective, which we'll
talk about, but our whole
body perspective.
I want to share just
a little snippet from my
past on why I like
to remind us that we're
so lucky to have clean
access to water, no matter
(05:06):
what your perspective is on
buying bottled water or carrying
around your tumbler or drinking
out of the faucet or
tap, of filtering it, having
a full filtration system.
We could talk about all
of those in more detail.
But I just wanted to
share that in public health,
I've had the opportunity to
(05:27):
work in a number of
different environments and live in
a couple of different places
as well where potable water
wasn't always readily accessible.
My first real experience was
in Central America when I
was studying abroad for a
long semester.
I was there about eight
and a half months in
Costa Rica and I was
traveling over spring break with
(05:48):
a friend.
We went to a little
island that we got to
by boat in Panama and
the water hadn't arrived, the
potable water hadn't arrived, that
was brought in all by
bottles.
For the duration of my
time there, I relied on
getting water sources from other
things like fruits and vegetables,
(06:09):
which is great, from juices,
and yes, from soda.
I had to because that
was the water source and
water is so critical.
In fact, right down to
brushing my teeth.
I brushed my teeth, get
this one, with soda.
I don't recommend it, but you
know, when you're brushing, we're
(06:29):
more about creating the scrubbing
effect and we needed a
little rinsing agent.
Quick tip there, you can't
keep your lips closed when
you've got soda and activated
with toothpaste in your mouth
because it becomes an explosion,
which I experienced the first
night right onto the bathroom
mirror.
But that's not the only
experience that I had.
(06:50):
Later, when I was doing
my Master's research, I received
a grant to study in
northeast Brazil and I worked
with a grassroots street theater
group in a very, very
poor area - a very passionate, loving
area, family centered area, but
a very, very poor area -
in northeast Brazil, very interior
(07:10):
in the state of Ceará.
And there, the community did
not have safe water all
the time.
And in fact, this grassroots
theater group, which were members
of the community, were working
to re-educate the community
about safe feeding of infants.
It was a place where
infant and maternal mortality was
very high.
(07:31):
And they were re-educating about
the value of breastfeeding and
how it can be not
only a wonderful, but safer
alternative because what was happening
is many times the non
-potable water was being used
to mix with formula or
the non-potable water was
being ingested in ways creating
(07:52):
diarrheal diseases and other serious
conditions.
So this topic, as you
can see, clearly hits home
for me, considering that we
can live for weeks without
food and food insecurity is
another big topic that I
care very, very much about.
You can only survive for
a few days without water.
(08:13):
It's that important.
It's scary to think about,
but there's great news.
We do have access and
there's so many reasons to
refocus your attention toward hydration.
So let's raise our glass
or a tumbler or even
your trusty coffee mug as
we dive into the surprising
benefits of hydration today.
We'll explore some tips.
(08:34):
We'll bust a few myths,
hopefully some positive ones here,
like the truth about coffee
and the role in hydration
and even tackle an age
old question about your glass
half empty and half full
that I'll come back to
later in the episode.
And maybe we'll just be
happy to have the glass.
So that's the spirit we're
bringing to today, appreciating the
(08:55):
simple things that can make
a big difference in our
1,000 waking minutes.
So before we dive into
the amazing benefits, the ROIs
on hydration, let's answer the
question:
So how much water do
we really need each day?
The old eight ounce cups
a day is definitely a
bit outdated.
I'm sure you've heard that.
(09:15):
It was a good rule
of thumb at one time,
but now we have even
more evidence and more research
to support not only the
roles of hydration, but how
much we really need.
The National Academies of Science,
much over a decade ago
now, have put out recommendations
suggesting that most women need
about 11 cups a day
on average, and men 13
(09:36):
cups a day on average.
This can be impacted, of
course, by climate and altitude
and other life stages and
other things as well.
But since we're all unique
individuals, and that's a little
bit still a generic suggestion
and may sound like a
lot to you, I do
have a good rule of
thumb.
If you take your weight
(09:57):
in pounds and you divide
it in half, that's about
how many ounces a day
you should aim for.
So at 150 pounds, that
would be about 75 ounces
or about nine cups a
day.
If your scale weight is
200 pounds, that would be
(10:19):
about 100 ounces a day
or around 12 cups of
water a day.
And yes, I know it
seems like a lot, but
given the role that water
plays in the body, maybe
I'll convince you to do
a little bit more than
you did yesterday.
And to put it into
perspective, there's a lot of
good news around this because
(10:40):
the way you can meet
your water needs is not
only through plain water.
So your water and the
water recommendations allows for other
things to fit.
So the next question is:
Does it count?
I'd like to tackle that.
The 'does it count' debate?
Yes.
Yes.
(11:00):
Your morning coffee, your tea,
even your greens drinks, your
smoothies, they all count toward
hydration.
Coffee, despite being a mild
diuretic, you would have to
drink very large volumes for
it to negatively impact.
I'm not talking about the
caffeine, but negatively impact your
hydration status with very few
(11:22):
exceptions.
After all, what are the
ingredients in coffee?
Coffee beans brewed in water,
of course.
Yes, yes, yes.
Herbal teas, green teas, Camellia
sinensis, traditional teas and black
teas all count.
Milk counts.
Milk is 90 percent water.
Even your foods rich in
water, your fruits and your
(11:44):
vegetable, every food in the
plant kingdom is a rich
water source, most of them
having well over 50 percent.
Even when we're talking about
things like grains that are
cooked in beans, but certainly
our fruits and vegetables, which
are replete with water.
And how do you know
if you're getting enough each
day?
We could dive into this
(12:05):
even further, but I'm going
to give you the real
simple tool.
This is not the sophisticated
scientific measure of, 'am I
getting enough?'
But I do like to
use the urine gauge because
after all, we all go
to the bathroom and we
all can take a quick
peek into the bathroom [toilet] to
see the color of our
urine.
(12:25):
So if your urine is
running a straw-like color,
so it's lightly yellow, but
more like straw, it is
an indicator that you might
be well hydrated or pretty
well hydrated.
We could all stand to
have a little bit more.
The darker the yellow, the
more goldenrod that it becomes,
the more deep orangey yellow
(12:45):
it becomes.
It's more indicative that you
might be dehydrated.
And usually this shows up
after you've been a little
bit under hydrated for a
period of time.
So it's a good gauge.
First thing in the morning,
it's expected.
Usually your urine is going
to be a darker orange.
And the last thing on
that, if it's fluorescing, meaning
if it's a bright fluorescent
(13:06):
yellow, that's usually a sign
of B vitamins or that
you're taking some multivitamins that
they turn the urine that
color.
So it can confuse things,
but still look for a
little bit of a clearer,
lighter, paler color to be
general indicator of hydration.
So now we've covered how
much briefly, what counts and
(13:28):
how we can stay on
track.
Let's talk about why it
matters.
This is the key to
every episode is to give
you the evidence, dabble in
the science a little bit
and the returns.
Hydration provides so many, some
surprising benefits, and it's so
much more than quenching your
thirst.
It can elevate your health
in ways that you may
(13:48):
not expect.
So in our returns on
investment, our ROI or benefits
of hydration, there are big
ways that water can pay
off.
And let's start with our
heart.
This may surprise you, but
a study from Loma Linda
University found that staying adequately
hydrated may reduce the risk
(14:09):
of heart disease by up
to 50%.
That's a huge return on
investment for simply drinking more
water.
This recommendation is even more
important as we go into
colder months, as we go
into the holidays, when some
of the risk factors for
heart disease go up, when
our bodies are working harder
to keep warm and maintain
(14:30):
our circulation, we can become
at greater risk of dehydration
without even realizing it.
So we're protecting arguably our
most vital organ, the pumping
of our heart, this way,
and you can reduce your
risk by staying hydrated.
I'm not talking about overhydration;
I'm talking about getting hydrated
and staying there.
(14:51):
A second benefit is to
boost your metabolism and turning
up your internal engine or
thermostat.
So just like water can
help us with our circulation
and our heating of our
body, but specifically with the
viscosity of our blood, making
it a little bit less
viscous and better flow, it
(15:12):
can actually help turn up
our metabolism just by staying
hydrated.
So this is really cool:
Just drinking a boost of
17 ounces or just over
two cups of water in
one study was shown to
increase metabolism by 30%.
30% temporarily.
But staying hydrated keeps it
(15:32):
up that 30%.
It's the equivalent of burning
around 100 extra calories a
day just by staying hydrated.
This study was published in
the Journal of Clinical Endocrinology
and Metabolism, and it showed
that just getting hydrated again
can get your metabolism up.
So if you're feeling sluggish
or you're fighting some extra
(15:55):
weight and not seeing results
despite your efforts, hydration can
help kickstart it, and it's
a free and easy way
to start.
Third, we're going to talk
about mental performance, and there's
two angles on this one.
Even mild dehydration can impact
our cognitive function, our concentration,
and our mood.
(16:16):
So first, let's talk about
mental clarity and hydrating our
brain power.
As I mentioned earlier, and
I will probably mention again
because I find it so
stunning to think about and
hopefully very convincing, three quarters
of our brain is water.
We are one big sponge
up there inside our skull.
So even the mildest dehydration
(16:38):
can cause brain fog and
make it harder to focus.
One study published in Nutrients
found that hydration also can
help improve memory, alertness, and
overall brain function.
Now, I know a lot
of listeners have already written
in and said, talk to
me about the brain.
What are ways that I
can help preserve my brain
or slow the declines of
(17:00):
aging?
And hydration is one of
them.
It may not seem so
obvious.
It may not seem so
sexy.
But my goodness, if you
think of what the brain
consists of in terms of
its core volume, then you
can certainly understand.
The second brain-related benefit
is mood.
So I call it avoiding
'the grumpy zone.'
(17:21):
Even a 1% to
2% drop in hydration
can affect our mood.
We may not think of
it as our first go
-to either, which is the
thing that's incredible.
It's something that's the easiest
thing that you can pick
up and try, but you
may not think of it
as the first go-to
when you're in a grumpy
mood.
Research from the University of
Connecticut, where I hail from,
(17:42):
I didn't go to UConn,
but I grew up in
Connecticut, found that people with
mild dehydration were more likely
to feel irritable and tired.
So as the days get
darker and colder and the
holiday season ramps up, this
could be a secret weapon
to stay cheerful and calm.
Or at least help balance
our emotions and mood so
(18:03):
that they're more appropriate in
relationship to what's really going
on.
And given that this time
of year does require juggling
so many responsibilities and so
much going on, our holiday
shopping, our family gatherings, our
work, and our personal year
-end deadlines, hydration can play
a critical role in helping
you maintain that focus and
(18:24):
the energy.
So it can help you
keep your edge, your mental
edge, and your mood in
check.
And that's like a win
-win that I want to
be sure to emphasize and
hopefully be more happy and
content as you do it.
Next is another type of
performance.
We talked about the brain
performance.
Now it's physical performance.
And this may seem like
the most obvious go-to.
(18:45):
You think about athletes who
are hydrating or rehydrating after
an event, or if you
exercise, to drink your water.
But the reason that water
is so important is to
hydrate, to rehydrate, and to
help fuel our muscles and
be the vehicle of the
nutrients and fuels to pass
(19:05):
in and the byproducts to
pass out.
And hydrating can also help
with muscle cramps or maybe
avoiding them, in other words.
So if you've ever experienced
muscle cramps or fatigue during
a workout, dehydration could be
one, if not the culprit.
Proper hydration ensures that your
body maintains electrolyte balance.
(19:27):
It can help shift and
transfer in the important electrolytes
that help with the passage
and the pressure inside and
outside the cells.
It's also essential for the
preventing of cramps, especially when
we move to the colder
months.
Again, where muscles can feel
tighter.
So hopefully one take-home
is like, I always think
about hydrating in the spring
(19:47):
and summer or when I'm
sweating, but really we're bringing
it into these months on
purpose.
So we know from watching
athletes that hydration is important.
You see that.
Also, if you've ever served
in one of our branches
of the military, and thank
you if you have, or
if you know someone who
has, there is something in
the army and in the
(20:08):
military branches called water discipline.
It's a real priority.
It's a priority because we
need to keep everyone alert,
focused, and performing both physically
and mentally on the job.
And it's an important job.
Now I'm going to shift
to a serious health concern.
Hydration can significantly impact stroke
(20:30):
risk.
I mentioned heart disease risk
reduction before, but in order
to impact stroke risk, and
there's been a number of
studies, but two just came
out this last September about
watching what you drink with
some pretty stunning numbers and
results that came out of
it.
In two studies that were
just published this September in
(20:51):
the Journal of Stroke and
the International Journal of Stroke
by the same team, it
looked at a study called
InterStroke of over 27,000
individuals.
It was a case control
study, and it's a global
or many regions study, which
makes it interesting.
And what this study, what
InterStroke overall looks at is
(21:14):
the healthy lifestyle choices, diet
and physical activity, other things
that can impact stroke risk,
because we know that hypertension
is the most important risk
factor for stroke.
This really looks at the
lifestyle factors that can impact
stroke.
And InterStroke is one of
the largest international studies on
this topic.
So the researchers first found
(21:36):
good news, protective role for
water, tea and for coffee
when drinking in moderation for
coffee in particular.
However, the less good news
is they found increased stroke
risk with fizzy drinks, including
sodas, but not just sodas,
and also with fruit juice.
And I'm going to talk
about fruit juice in just
a moment because not all
(21:58):
fruit juice is the same.
So first, water.
There's a protective role that
the researchers have seen in
other studies as well.
A higher water intake of
at least seven cups per
day showed a protective effect,
reducing the risk of ischemic
stroke.
That's the kind that causes
tissue death from lack of
(22:20):
oxygen getting to the area.
And it underscored the importance
of consistent hydration throughout the
day.
And then they looked at,
that's seven cups a day,
by the way.
Seven cups or more.
So toward your 11 or
13 cups, or if you
use that rule of thumb
I mentioned before.
When they looked at tea,
tea reduced stroke 18 to
(22:42):
29 percent.
So that's really good news.
And black tea had the
highest percentage risk reduction, interestingly,
like English or Earl Grey
tea.
But green tea as well,
drinking three to four cups
of green tea a day
was linked with a 27
percent lower chance of stroke.
So really between effectively 18
(23:03):
and 29 percent risk reduction
from drinking tea, which is
very good news.
They did comment and see
that when people added milk,
however, to their tea, that
it actually took away the
risk reduction when it comes
to stroke.
So I'm not saying that
adding milk inherently to tea
is all bad, but it
(23:23):
has been shown that adding
milk to tea will sort
of decrease or block some
of the antioxidants.
And when it comes to
stroke risk, risk reduction was
not seen for that from
adding the milk.
And they did look at
that.
Now with coffee, it was
good news with a little
bit of caution.
The research found that drinking
(23:43):
more than four cups of
coffee a day increased risk
of stroke by upwards of
37 percent.
That's a lot.
However, less than four cups
a day, there was no
impact on stroke.
So other studies, as you've
probably heard, have looked at
coffee and health benefits, and
there's usually sort of an
(24:05):
incremental climb.
It's not just caffeine related.
There are phytochemicals and other
great attributes of coffee.
This one sort of put
a cautionary note on the
dose, on not more than
four cups if you're looking
at stroke risk.
And now the not so
good news.
Regular consumption of carbonated beverages
like fizzy drinks, whether they
(24:26):
had sugar or were artificially
sweetened with non-caloric sweeteners
and fruit juices were associated
with higher risk of stroke.
Fizzy drinks in particular, both
again the sugar sweetened and
the artificially sweetened, such as
a diet or zero sugar
versions, were linked with a
22 percent increased chance of
(24:48):
stroke.
And the risk sharply increased
with two or more of
these fizzy drinks today.
It showed an increased risk
of intracranial hemorrhaging.
That's the type of stroke
that causes bleeding.
And the risk was higher
in women, especially who consume
fruit drinks, which I'm going
to get to next.
(25:09):
So fruit juice was the
other one that showed increased
risk of stroke.
Not all studies on fruit
juice have shown the same,
and the researchers did mention
two other quality studies, big
studies.
In this case, drinking fruit
juice increased the risk of
this bleeding stroke by 37
percent.
(25:30):
That's a high number.
The researchers noted that, you
know, there was a lot
of products marketed as fruit
juice also, and they all
sort of fall into the
same camp in regard to
this, the way that they
measured the diet and asked
the participants in food recall
about fruit juice.
Some fruit juices are made
from concentrate.
Many contain added sugars and
(25:52):
preservatives, some of which they
said may offset some of
the benefits that have been
seen in other studies.
So they indicated it was
probably best to stick with
the 100 percent fruit juice
to do fresh fruit made
into juice.
Of course, the fiber is
lost in the majority of
(26:14):
fruit juices.
But sticking with 100 percent
fruit juice, and we know
that there's other studies and
research that have looked at
the benefits of 100 percent
fruit juice.
This particular one, though, showed
increased risk of stroke from
high consumptions, regular consumption of
fruit juice.
And the final benefit, and
this one's highly relevant to
(26:35):
right now, this time of
year, is hydration can help
support our immune system, especially
during cold and flu season.
If you've already been hit
a little bit, hopefully not,
or you're trying to keep
it at bay.
Hydration impacts our immunity and
helps keep it strong.
And it does that in
at least two ways.
(26:56):
First, staying hydrated supports our
immune function by keeping our
mucous membranes moist and helps
the body fend off infections.
So think of water as
being like a vehicle to
help move things through, to
help process them, to bring
them back to the organs
that can excrete them, to
help be the vehicle where
our fighter cells can come
(27:18):
in and get rid of
all of this.
Dehydration weakens our defenses and
actually makes us more susceptible
to illness.
And the other is, once
you get it, can we
decrease its severity, how hard
it hits you, or its
duration?
And hydration can help there
as well.
So sometimes you might want
to add an electrolyte support
(27:39):
to that.
So there's fizzy, there's powders
that either fizz or they
can just dissolve in water.
They can help you replenish
some of the minerals and
electrolytes lost and help be
a little tastier if you've
sort of lost your sense
of thirst when you're dehydrated
and not feeling so well.
So that can be one
to help you recover faster
(28:00):
and replenish the fluids and
some of the lost minerals.
And we all know when
we're hit by a cold
or flu, sometimes we lose
a lot of moisture and
water through a lot of
ways, through our body channels.
And also when you cough,
you may not think about
it, but you're losing a
lot of moisture every time
you cough.
If you have a cold,
cough or through blowing your
nose a lot, you're losing
(28:21):
a lot of that hydration.
You really got to focus
there.
So as you can see,
hydration isn't just about quenching
our thirst.
It is about optimizing our
performance head to toe.
It's keeping our immune system
robust.
And the best part is
it's something that we have
access to.
We have simple choices every
day in our 1,000 waking
(28:41):
minutes for good water and
hydration in our life.
So now it's time for
our Mindful Minute together.
Every episode, this is our
moment to pause, reflect, and
reset.
Today's mindful minute will focus
on hydration naturally and how
it nourishes us both physically
and mentally.
If you can, grab your
(29:02):
glass of water to sip
during this time.
Maybe hit pause even and
then run on back to
join.
I've got mine in hand.
I just took a little
sip to get started.
So first, check in with
your posture.
Let's get us set up
for our Mindful Minute.
And then I will let
you know when we officially
(29:22):
begin.
Sit comfortably, your shoulders relaxed.
Take a deep breath in,
slowly out.
If it feels right to
close your eyes, please do
so.
If you're driving or multitasking
as you listen, no worries.
(29:42):
Just follow along mentally if
you can.
Or maybe just take that
minute off if you're multitasking.
Maybe you can't join, but
if you can't close your
eyes, that's not a problem.
This is really a minute
about us slowing down together
for a moment and sharing
a mindful, getting our mind
involved, minute.
Okay, now let's begin.
As you take a sip
(30:07):
of water and you take
in the water, think about
it like breath, bringing your
attention to how it feels.
Cool, smooth, refreshing.
Imagine how water travels down
your throat and spreads throughout
your body, nourishing every cell.
(30:28):
And with every breath, picture
the hydration reaching your skin,
your brain, your muscles.
Notice how your body is
responding to this moment.
Are your shoulders softening?
(30:49):
Is your breath slowing down?
Picture that brain filled with
73% water.
It's that sponge that's soaking
in everything you need to
stay sharp and clear.
Take one final breath in.
(31:13):
There we go.
We've shifted our attention now
to thinking like sipping water,
sort of like breathing is
a necessity.
As we inhale through our
day, think about the flow
of air, sort of like
the flow of water through
(31:35):
your body and all the
things it does for immune
system, for easing tensions, helping
your mood stay balanced.
And this brief pause even
to take a sip of
water throughout your day, and
like we did together, it
helps us remember that small
(31:55):
intentional actions can restore us.
So with each sip today,
I hope you think back
to imagining that energy flowing
through you and that you're
investing in yourself, not just
quenching your thirst.
Thank you for sharing that
mindful minute with me.
Let your drinks of water
(32:15):
and your awareness around it
today serve as a little
reminder to pause, reset, and
nourish yourself.
Let it flow just like
your breath.
We're associating it with our
water intake.
These tiny moments add up
in our 1,000 waking minutes
and they can make a
real difference to your health.
All right, now we're going
(32:36):
to focus on practical tips,
some simple doable strategies to
help you stay hydrated.
Whether you're starting fresh on
this as a goal or
you're already underway with your
current habits and you just
want to bump it up
a notch, take one or
two of these, try them
on, let them snowball even
and see how this can
(32:56):
be even fun and certainly
personal.
Number one (33:00):
start your day
with a hydration ritual.
I can't underscore this one
enough.
Start your day, place a
glass or carafe by your
bedside or wherever you go
first and take a drink.
Think of it as your
body's wake-up call, giving
yourself a splash of attention.
(33:21):
It helps you immediately replenish
some of the fluids lost
for the night and it
gets your metabolism started.
Another is jazzing up your
water and make it more
enjoyable.
Now, hopefully I'm doing this
all throughout these tips, but
with this one I mean
sort of making infusions or
making it more interesting, sort
(33:41):
of DIY spa-oriented.
If you've ever been to
a spa and had sort
of the cucumber slices or
the strawberry and mint infusions,
you know what I mean.
So try slicing lemon -
you can even find seedless
lemons today which are great -
or some fresh mint in
your water.
Try a splash of 100%
juice so it both
(34:02):
colors it and adds a
little bit of flavor if
you wish.
Lots of different, I have
lots of different concoctions because
I love doing this myself,
of ways that you can
make it water.
It's almost 100% water,
but you might infuse it
with something to make it
a little bit more special,
little twists and flavors.
(34:23):
Third, use electrolytes when you
need them.
If you've just had a
big workout or a travel
day or maybe a big
festive night out where you've
had a little bit more
to drink or a little
bit more dancing than usual,
sometimes an electrolyte drink can
be your sort of 'secret
weapon.'
Not only you could do
it before and certainly after,
(34:46):
but look for options when
it comes to that.
Some of these sort of
electrolyte options have some artificial
ingredients or they have zero
sugar, and that's fine if
you are looking simply to
add some flavor.
But if you're looking for
real rehydration, believe it or
not, a little bit of
sugar, a little bit, I
(35:07):
call it the Goldilocks amount
of sugar, can really benefit.
In fact, the World Health
Organization, the oral rehydration formula,
this is the thing that
around the world is used
in populations for rehydration when
people are in the hospital,
when people are dehydrated in
regions where dehydration is rampant.
(35:29):
A little bit of sugar
actually helps the electrolytes and
helps the water retain better
in the body.
So the small amount of
sugar, yes, I just said
it, not only might make
it taste nice, but it
actually can help rehydrate and
retain water better.
There's a number of options
out there on the market
that have sort of this
(35:50):
formula in them, but not
all.
So it is important to
sort of recognize that a
little bit of sugar can
go a long way.
The fourth tip is (35:59):
eat
your water.
So if we're trying to
aim for 11 to 13
cups or whatever you determined
your daily need is, you
have to know and recognize
that hydration isn't just about
drinking, and that's good news.
We can add water-rich
foods through our meals.
So think of soups and
salads as another way to
get water.
Our berries, our cucumbers, our
(36:19):
oranges, our watermelon, of course,
these foods give you hydration
and lots of nutrition, antioxidants
and those phytochemicals, the vitamins
and minerals, but they're a
really double effect by giving
you hydration.
A simple bowl of berries,
some vegetable soup added to
your meal, or as a
(36:39):
snack, these can be delicious
and hydrating.
Fruits and vegetables are 70%
to 97% water on
average.
Even cooked beans has more
than 65% water.
Pretty remarkable.
So it's like sneaking in
extra water without even trying.
Make your water bottle a
(37:00):
constant companion.
So you've probably seen, you
know, our latest hydration obsession,
everyone carrying their favorite tumbler.
I just got my new
one from my, I mentioned
before, from my daughter's elementary
school with the logo on
it.
There were like four or
five different options in different
ways you could carry your
beverages with the logo on
it, which is kind of
(37:21):
cool.
But everywhere you look, someone
has one of these giant
colorful cups with the perfect
handle that gets us thinking
about water and I'm all
for it, but you've got
to drink it once you
have it.
So don't let them just
sit around, use them and
find a tracking system.
So this might be a
(37:41):
part two or maybe a
separate tip altogether:
Find a tracking system that
works for you.
There are hydration apps where
you can track your water.
There are bottles that sort
of have timestamps on them.
So it says what time
to drink each amount of
water so that you get
your water over the course
of a day.
You can set alarms, you
can do post-it notes,
(38:03):
anything that you can do
to remind you to drink
it.
If you're at home or
you work from home, you
can set up
a water station maybe where
it's bringing you into it.
Maybe it's pretty.
Or you pour all the
water for a day in
a special pitcher and you
work to empty the pitcher
over the course of a
day, but some way that
(38:24):
you can track yourself to
give you a nudge to
keep sipping throughout the day
because it is important to
sip and drink throughout the
day, not just chug at
one time.
That will send you running
to the bathroom and not
be the best for your
hydration.
And the next tip is
to become a bloodhound of
sorts and sniff out where
you can get water on
(38:44):
the go.
Now that water is top
of mind and hydration, keep
your eyes peeled in airports
for those filling stations, places
where there are carafes that
you can refill from.
Find the places when you're
traveling where it's easy to
become and to stay hydrated.
You know, have your tumbler,
(39:05):
keep it cool and refreshing,
make it part of your
accessories.
Next, in line with being
aware of hydration this week,
maybe set yourself to a
seven-day challenge.
If you're up for a
little adventure, try one week.
And another tip (39:21):
maybe enlist
a friend at the same
time so you can keep
yourselves on track and honest
and have fun with this.
And I'll post in the
show notes what that might
look like, but maybe day
one is calculating your daily
water needs.
And day two is adding
more hydrating foods and making
a list of the hydrating
foods that you already enjoy
(39:41):
and how to build more
in.
Day three could be trying
some different types of waters
and day four could be
making sure you're finding a
tracking system.
So you don't have to
take this all on the
very first day.
You could do one thing
a day to increase water.
So it's not just like,
"oh, I have to drink
more.
Now let's go chug a
(40:02):
lug."
But you can take this
systematically and find your flow.
So again, I'll post a
simple seven-day challenge, the
thematics of that up in
the show notes so that
you can see what that
might look like for you.
And finally, here's a very
practical tip:
When you're next in your
kitchen where you can measure
a cup, and I mean
an eight-ounce cup in
(40:22):
a liquid measuring cup, measure
it out and I want
you to do two things.
First (40:26):
pour the eight-ounce
cup into your familiar and
favorite mugs, glasses, tumblers, wherever
you drink from, your common
vessels in your house and
see what a cup looks
like in those glasses.
You might be surprised to
see that the cup that
you call a cup holds
(40:47):
one cup or 1.5
cups or more.
You might see that it
seems easier than you thought,
that maybe you're consuming more
than you thought, or "oops,
I really got to bump
things up a notch."
But you can never achieve
the goal if you don't
know what you're already pouring
and doing.
So that's first.
And second, and I think
(41:07):
this is super helpful.
personally, I do this and
I did this again before
the episode just to make
sure I knew what my
number was.
And clients often tell me
this is really helpful.
And second, I think this
is super helpful -
personally, I just did it
again before the episode so
I know my numbers.
And my clients have told
me also that this is
helpful for them as well.
(41:29):
Pour eight ounces measured into
a cup and then count
how many gulps or sort
of regular takes, sips that
it takes to take down
the whole cup.
Not fast, not big gulps.
You're not trying to win
any races here.
But this can be a
very helpful way in counting
how many it takes to
help you keep track on
(41:50):
the go when you're monitoring
your intake.
I'm around seven to nine
drinks when I'm really drinking
down a full cup.
And everyone is different.
If you use a straw
in your tumbler, then measure
a whole cup using the
straw.
This doesn't mean that every
time you drink, you're supposed
to or that you need
(42:10):
to accomplish a cup.
But it does let you
have a gauge on when
you're drinking, how much of
a cup you're consuming.
And if you're trying to
get to your goal, it
can be very helpful.
All right, so we've covered
some simple practical ways.
I hope that you can
take one or two of
them to keep hydration at
the forefront of your day.
Whether you're jazzing up your
(42:31):
water using the trendy tumblers,
or you're eating water-rich foods,
which I hope that you're
doing both.
But there are plenty of
ways that can help you
stay hydrated and keep your
body working at its very
best.
So here's a moment for
us to pause and connect
it to our 1,000
waking minutes a day.
And I want you to
(42:52):
ask yourself a question:
What's one small change I
could make today to feel
more hydrated and energized?
Again (43:01):
what's one small change
I could make today to
feel more hydrated and energized?
It's these small everyday choices
where we create the habits
that truly serve us.
And think about one moment
in your routine where you
could add in a hydration
boost, whether it's at the
start of your day or
(43:22):
maybe while you're cooking or
during that afternoon slump that
many of us face.
And what are the techniques
that you'll do?
Squeezing in some lemon or
making some spa water?
How are you going to
track it?
It's not about perfection, but
about being intentional with even
a few of those minutes
to give your body what
it needs most when it
(43:43):
comes to hydration.
Well, we've sipped our way
through another episode and covering
the power of hydration in
ways that go far beyond
just quenching thirst.
Today, we explored how something
as simple as water can
fit into our days and
lift our energy, boost our
moods, and even support our
(44:03):
immune function.
This is perfect timing as
we enter the colder months
with the drier air, our
immune systems are working a
bit harder and we're all
upcoming on the holiday festivities
around the corner.
Hydration can be an easy
and powerful way to stay
balanced and healthy.
It's amazing to realize that
by adding just a few
(44:23):
extra sips in your day,
you can feel better, think
more clearly, even reduce the
risk of things like stroke.
And back to that glass,
half full or half empty
that we've all heard about
before and I mentioned at
the beginning of today's episode.
Well, this whole talk about
hydration reminded me of a
beautiful exchange from a favorite
(44:45):
book in our household called
The Boy, The Mole, The
Fox, and The Horse by
Charlie Mackesy.
At one point, the mole
asks the boy, "is your
glass half empty or half
full?"
The boy simply replies, "I
think I'm happy to have
a glass."
I love that because sometimes
it's not about how much
(45:06):
is in the glass, but
being grateful that we have
one at all and it's
ours to fill.
And as we go through
these waking minutes together, isn't
it wonderful to appreciate what
we do have?
Every small sip, every little
choice adds up to a
better day and a healthier
life.
Let's take a moment to
appreciate that together.
(45:27):
Raise that glass, toast with
a little extra water in
it today and throughout the
days of the season.
Thank you so much for
spending some of your waking
minutes with me today.
If you found this episode
helpful, I'd love for you
to subscribe, share it with
a friend and tune in
next time for more ways
to make the most of
our 1,000 Waking Minutes.
I'm Wendy Bazilian.
(45:49):
This is 1,000 Waking Minutes.
And until next time, drink
well and be well.
Thank you for tuning into
1,000 Waking Minutes.
A huge thank you to
our amazing collaborators, including our
production and marketing teams and
Gabriella Escalante in particular.
(46:10):
To the ultra talented Beza
for my theme music, my
lifelong friend and artist, Pearl
Preis Photography and Design.
To Daniel Ballantyne, Jen Nguyen,
Joanna Powell, and of course
my family and everyone working
tirelessly behind the scenes.
And to you, our valued
listeners, I so appreciate your
support.
If you enjoyed today's episode,
(46:31):
please consider leaving a comment,
writing a review and giving
1,000 Waking Minutes, that's us,
a five-star rating.
And please hit subscribe on
Apple Podcasts, Spotify, or wherever
you enjoy your podcasts.
Please follow and stay connected
at wendybazilian.com.
And don't forget to share
with your friends.
Your support helps us grow
(46:53):
and bring you more great
content.
Until next time, find some
simple opportunities to optimize those
1,000 Waking Minutes each day.
I'm saying yes to better
days, yes.
I'm on my way, yes,
(47:14):
it's gonna be okay, yeah.
I'm saying yes to better
days, yes.
I'm on my way, yes,
it's gonna be okay, yeah.
So, as you can see,
hydration isn't just about quenching
our thirst, it's about optimizing
our performance head to toe.
We experience 1,000 waking
minutes on average every day.
How are you spending yours?
I'm Dr. Wendy Bazilian, and
you're listening to 1,000
Waking Minutes.
(00:21):
I can't wait to connect
with you here with practical
ways to eat well, move
daily, and be healthy, to
optimize every waking minute you
live for a happier, healthier
life.
Thank you for sharing some
of your waking minutes with
me today.
Let's get started.
(00:55):
Welcome back to 1,000
Waking Minutes.
I'm your host, Dr. Wendy
Bazilian, and today we're diving
in to one of the
most essential and sometimes overlooked
ways to keep ourselves our
best, and that's hydration.
Now I know you've heard
it at least a bazilian
times before (01:14):
drink more water.
But please stay with me
because today we're going to
take a fresh look at
why it fits into our
every day, why it's truly
a game changer when it
comes to how we move
into this season, which some
don't expect to be talking
about hydration, ...as we move
(01:35):
into fall and winter and
beyond.
As we head into cooler
weather with our holiday gatherings,
maybe a bit more wine
or bubbly in our mix,
our hydration needs sneak up
on us.
But not only that, typically
around the United States anyway,
the temperatures get cooler, the
(01:56):
air tends to get drier,
and we don't feel as
thirsty.
We sweat less, though our
body is still respiring and
it's still passing off fluids
during the day.
And hydration, frankly, keeps us
sharp and energized and feeling
balanced.
By some estimates, 75%
(02:19):
of adults are under hydrated
or even dehydrated.
So just imagine if you
could feel a little bit
more together, a little more
energized, a little more focused
this season with just a
few small tweaks, such as
hydration and getting more fluid,
(02:40):
namely water, which we'll talk
about, into your life.
And also to make this
a little bit trendy in
with the season, I've noticed
a lot of us carrying
around, I'll show it on
the video version of this
podcast, one of these.
It's a Stanley tumbler or
some kind of water bottle.
But if you've gotten into
the Stanley craze, this one
(03:01):
is hot pink, almost magenta
pink that a friend of
mine gifted to me.
I've got one too.
They've become a go-to
accessory.
They come in with their
seasonal colors.
You can get the hottest
color.
People wait in line
or they pay high dollars.
People put them up on
eBay.
(03:21):
They/ve become a bit of
a craze.
I'm all for anything that
makes hydration more fun.
But as a colleague of
mine pointed out that while
we carry them around, some
of us actually forget to
drink the water in them
at times.
So today we're going to
be turning those tools into
the real habits.
(03:42):
And whether it's Stanley or
I've got my brand new
Yeti from my daughter's elementary
school, it's just important that
we hydrate more.
So here's a fun fact:
Did you know that our
brains are about 73%
water?
That's nearly three quarters of
the volume mass weight that
(04:04):
is taken up by water.
It's a virtual sponge.
In terms of real ounces,
or to put that into
perspective, the average brain weighs
about three pounds.
So we've got about four
cups of water in our
brain.
So imagine squeezing that sponge,
well, maybe you don't want
to imagine that(!), ...but squeezing
(04:25):
that sponge and out comes
four eight-ounce glasses of
water.
That means that water is
in there and it is
part of the fuel that
helps us focus, helps us
remember, helps us stay in
a positive mood or a
balanced mood that's appropriate for
whatever we're going through at
(04:46):
the moment.
It's important to keep this
in mind, not only from
our brain perspective, which we'll
talk about, but our whole
body perspective.
I want to share just
a little snippet from my
past on why I like
to remind us that we're
so lucky to have clean
access to water, no matter
(05:06):
what your perspective is on
buying bottled water or carrying
around your tumbler or drinking
out of the faucet or
tap, of filtering it, having
a full filtration system.
We could talk about all
of those in more detail.
But I just wanted to
share that in public health,
I've had the opportunity to
(05:27):
work in a number of
different environments and live in
a couple of different places
as well where potable water
wasn't always readily accessible.
My first real experience was
in Central America when I
was studying abroad for a
long semester.
I was there about eight
and a half months in
Costa Rica and I was
traveling over spring break with
(05:48):
a friend.
We went to a little
island that we got to
by boat in Panama and
the water hadn't arrived, the
potable water hadn't arrived, that
was brought in all by
bottles.
For the duration of my
time there, I relied on
getting water sources from other
things like fruits and vegetables,
(06:09):
which is great, from juices,
and yes, from soda.
I had to because that
was the water source and
water is so critical.
In fact, right down to
brushing my teeth.
I brushed my teeth, get
this one, with soda.
I don't recommend it, but you
know, when you're brushing, we're
(06:29):
more about creating the scrubbing
effect and we needed a
little rinsing agent.
Quick tip there, you can't
keep your lips closed when
you've got soda and activated
with toothpaste in your mouth
because it becomes an explosion,
which I experienced the first
night right onto the bathroom
mirror.
But that's not the only
experience that I had.
(06:50):
Later, when I was doing
my Master's research, I received
a grant to study in
northeast Brazil and I worked
with a grassroots street theater
group in a very, very
poor area - a very passionate, loving
area, family centered area, but
a very, very poor area -
in northeast Brazil, very interior
(07:10):
in the state of Ceará.
And there, the community did
not have safe water all
the time.
And in fact, this grassroots
theater group, which were members
of the community, were working
to re-educate the community
about safe feeding of infants.
It was a place where
infant and maternal mortality was
very high.
(07:31):
And they were re-educating about
the value of breastfeeding and
how it can be not
only a wonderful, but safer
alternative because what was happening
is many times the non
-potable water was being used
to mix with formula or
the non-potable water was
being ingested in ways creating
(07:52):
diarrheal diseases and other serious
conditions.
So this topic, as you
can see, clearly hits home
for me, considering that we
can live for weeks without
food and food insecurity is
another big topic that I
care very, very much about.
You can only survive for
a few days without water.
(08:13):
It's that important.
It's scary to think about,
but there's great news.
We do have access and
there's so many reasons to
refocus your attention toward hydration.
So let's raise our glass
or a tumbler or even
your trusty coffee mug as
we dive into the surprising
benefits of hydration today.
We'll explore some tips.
(08:34):
We'll bust a few myths,
hopefully some positive ones here,
like the truth about coffee
and the role in hydration
and even tackle an age
old question about your glass
half empty and half full
that I'll come back to
later in the episode.
And maybe we'll just be
happy to have the glass.
So that's the spirit we're
bringing to today, appreciating the
(08:55):
simple things that can make
a big difference in our
1,000 waking minutes.
So before we dive into
the amazing benefits, the ROIs
on hydration, let's answer the
question:
So how much water do
we really need each day?
The old eight ounce cups
a day is definitely a
bit outdated.
I'm sure you've heard that.
(09:15):
It was a good rule
of thumb at one time,
but now we have even
more evidence and more research
to support not only the
roles of hydration, but how
much we really need.
The National Academies of Science,
much over a decade ago
now, have put out recommendations
suggesting that most women need
about 11 cups a day
on average, and men 13
(09:36):
cups a day on average.
This can be impacted, of
course, by climate and altitude
and other life stages and
other things as well.
But since we're all unique
individuals, and that's a little
bit still a generic suggestion
and may sound like a
lot to you, I do
have a good rule of
thumb.
If you take your weight
(09:57):
in pounds and you divide
it in half, that's about
how many ounces a day
you should aim for.
So at 150 pounds, that
would be about 75 ounces
or about nine cups a
day.
If your scale weight is
200 pounds, that would be
(10:19):
about 100 ounces a day
or around 12 cups of
water a day.
And yes, I know it
seems like a lot, but
given the role that water
plays in the body, maybe
I'll convince you to do
a little bit more than
you did yesterday.
And to put it into
perspective, there's a lot of
good news around this because
(10:40):
the way you can meet
your water needs is not
only through plain water.
So your water and the
water recommendations allows for other
things to fit.
So the next question is:
Does it count?
I'd like to tackle that.
The 'does it count' debate?
Yes.
Yes.
(11:00):
Your morning coffee, your tea,
even your greens drinks, your
smoothies, they all count toward
hydration.
Coffee, despite being a mild
diuretic, you would have to
drink very large volumes for
it to negatively impact.
I'm not talking about the
caffeine, but negatively impact your
hydration status with very few
(11:22):
exceptions.
After all, what are the
ingredients in coffee?
Coffee beans brewed in water,
of course.
Yes, yes, yes.
Herbal teas, green teas, Camellia
sinensis, traditional teas and black
teas all count.
Milk counts.
Milk is 90 percent water.
Even your foods rich in
water, your fruits and your
(11:44):
vegetable, every food in the
plant kingdom is a rich
water source, most of them
having well over 50 percent.
Even when we're talking about
things like grains that are
cooked in beans, but certainly
our fruits and vegetables, which
are replete with water.
And how do you know
if you're getting enough each
day?
We could dive into this
(12:05):
even further, but I'm going
to give you the real
simple tool.
This is not the sophisticated
scientific measure of, 'am I
getting enough?'
But I do like to
use the urine gauge because
after all, we all go
to the bathroom and we
all can take a quick
peek into the bathroom [toilet] to
see the color of our
urine.
(12:25):
So if your urine is
running a straw-like color,
so it's lightly yellow, but
more like straw, it is
an indicator that you might
be well hydrated or pretty
well hydrated.
We could all stand to
have a little bit more.
The darker the yellow, the
more goldenrod that it becomes,
the more deep orangey yellow
(12:45):
it becomes.
It's more indicative that you
might be dehydrated.
And usually this shows up
after you've been a little
bit under hydrated for a
period of time.
So it's a good gauge.
First thing in the morning,
it's expected.
Usually your urine is going
to be a darker orange.
And the last thing on
that, if it's fluorescing, meaning
if it's a bright fluorescent
(13:06):
yellow, that's usually a sign
of B vitamins or that
you're taking some multivitamins that
they turn the urine that
color.
So it can confuse things,
but still look for a
little bit of a clearer,
lighter, paler color to be
general indicator of hydration.
So now we've covered how
much briefly, what counts and
(13:28):
how we can stay on
track.
Let's talk about why it
matters.
This is the key to
every episode is to give
you the evidence, dabble in
the science a little bit
and the returns.
Hydration provides so many, some
surprising benefits, and it's so
much more than quenching your
thirst.
It can elevate your health
in ways that you may
(13:48):
not expect.
So in our returns on
investment, our ROI or benefits
of hydration, there are big
ways that water can pay
off.
And let's start with our
heart.
This may surprise you, but
a study from Loma Linda
University found that staying adequately
hydrated may reduce the risk
(14:09):
of heart disease by up
to 50%.
That's a huge return on
investment for simply drinking more
water.
This recommendation is even more
important as we go into
colder months, as we go
into the holidays, when some
of the risk factors for
heart disease go up, when
our bodies are working harder
to keep warm and maintain
(14:30):
our circulation, we can become
at greater risk of dehydration
without even realizing it.
So we're protecting arguably our
most vital organ, the pumping
of our heart, this way,
and you can reduce your
risk by staying hydrated.
I'm not talking about overhydration;
I'm talking about getting hydrated
and staying there.
(14:51):
A second benefit is to
boost your metabolism and turning
up your internal engine or
thermostat.
So just like water can
help us with our circulation
and our heating of our
body, but specifically with the
viscosity of our blood, making
it a little bit less
viscous and better flow, it
(15:12):
can actually help turn up
our metabolism just by staying
hydrated.
So this is really cool:
Just drinking a boost of
17 ounces or just over
two cups of water in
one study was shown to
increase metabolism by 30%.
30% temporarily.
But staying hydrated keeps it
(15:32):
up that 30%.
It's the equivalent of burning
around 100 extra calories a
day just by staying hydrated.
This study was published in
the Journal of Clinical Endocrinology
and Metabolism, and it showed
that just getting hydrated again
can get your metabolism up.
So if you're feeling sluggish
or you're fighting some extra
(15:55):
weight and not seeing results
despite your efforts, hydration can
help kickstart it, and it's
a free and easy way
to start.
Third, we're going to talk
about mental performance, and there's
two angles on this one.
Even mild dehydration can impact
our cognitive function, our concentration,
and our mood.
(16:16):
So first, let's talk about
mental clarity and hydrating our
brain power.
As I mentioned earlier, and
I will probably mention again
because I find it so
stunning to think about and
hopefully very convincing, three quarters
of our brain is water.
We are one big sponge
up there inside our skull.
So even the mildest dehydration
(16:38):
can cause brain fog and
make it harder to focus.
One study published in Nutrients
found that hydration also can
help improve memory, alertness, and
overall brain function.
Now, I know a lot
of listeners have already written
in and said, talk to
me about the brain.
What are ways that I
can help preserve my brain
or slow the declines of
(17:00):
aging?
And hydration is one of
them.
It may not seem so
obvious.
It may not seem so
sexy.
But my goodness, if you
think of what the brain
consists of in terms of
its core volume, then you
can certainly understand.
The second brain-related benefit
is mood.
So I call it avoiding
'the grumpy zone.'
(17:21):
Even a 1% to
2% drop in hydration
can affect our mood.
We may not think of
it as our first go
-to either, which is the
thing that's incredible.
It's something that's the easiest
thing that you can pick
up and try, but you
may not think of it
as the first go-to
when you're in a grumpy
mood.
Research from the University of
Connecticut, where I hail from,
(17:42):
I didn't go to UConn,
but I grew up in
Connecticut, found that people with
mild dehydration were more likely
to feel irritable and tired.
So as the days get
darker and colder and the
holiday season ramps up, this
could be a secret weapon
to stay cheerful and calm.
Or at least help balance
our emotions and mood so
(18:03):
that they're more appropriate in
relationship to what's really going
on.
And given that this time
of year does require juggling
so many responsibilities and so
much going on, our holiday
shopping, our family gatherings, our
work, and our personal year
-end deadlines, hydration can play
a critical role in helping
you maintain that focus and
(18:24):
the energy.
So it can help you
keep your edge, your mental
edge, and your mood in
check.
And that's like a win
-win that I want to
be sure to emphasize and
hopefully be more happy and
content as you do it.
Next is another type of
performance.
We talked about the brain
performance.
Now it's physical performance.
And this may seem like
the most obvious go-to.
(18:45):
You think about athletes who
are hydrating or rehydrating after
an event, or if you
exercise, to drink your water.
But the reason that water
is so important is to
hydrate, to rehydrate, and to
help fuel our muscles and
be the vehicle of the
nutrients and fuels to pass
(19:05):
in and the byproducts to
pass out.
And hydrating can also help
with muscle cramps or maybe
avoiding them, in other words.
So if you've ever experienced
muscle cramps or fatigue during
a workout, dehydration could be
one, if not the culprit.
Proper hydration ensures that your
body maintains electrolyte balance.
(19:27):
It can help shift and
transfer in the important electrolytes
that help with the passage
and the pressure inside and
outside the cells.
It's also essential for the
preventing of cramps, especially when
we move to the colder
months.
Again, where muscles can feel
tighter.
So hopefully one take-home
is like, I always think
about hydrating in the spring
(19:47):
and summer or when I'm
sweating, but really we're bringing
it into these months on
purpose.
So we know from watching
athletes that hydration is important.
You see that.
Also, if you've ever served
in one of our branches
of the military, and thank
you if you have, or
if you know someone who
has, there is something in
the army and in the
(20:08):
military branches called water discipline.
It's a real priority.
It's a priority because we
need to keep everyone alert,
focused, and performing both physically
and mentally on the job.
And it's an important job.
Now I'm going to shift
to a serious health concern.
Hydration can significantly impact stroke
(20:30):
risk.
I mentioned heart disease risk
reduction before, but in order
to impact stroke risk, and
there's been a number of
studies, but two just came
out this last September about
watching what you drink with
some pretty stunning numbers and
results that came out of
it.
In two studies that were
just published this September in
(20:51):
the Journal of Stroke and
the International Journal of Stroke
by the same team, it
looked at a study called
InterStroke of over 27,000
individuals.
It was a case control
study, and it's a global
or many regions study, which
makes it interesting.
And what this study, what
InterStroke overall looks at is
(21:14):
the healthy lifestyle choices, diet
and physical activity, other things
that can impact stroke risk,
because we know that hypertension
is the most important risk
factor for stroke.
This really looks at the
lifestyle factors that can impact
stroke.
And InterStroke is one of
the largest international studies on
this topic.
So the researchers first found
(21:36):
good news, protective role for
water, tea and for coffee
when drinking in moderation for
coffee in particular.
However, the less good news
is they found increased stroke
risk with fizzy drinks, including
sodas, but not just sodas,
and also with fruit juice.
And I'm going to talk
about fruit juice in just
a moment because not all
(21:58):
fruit juice is the same.
So first, water.
There's a protective role that
the researchers have seen in
other studies as well.
A higher water intake of
at least seven cups per
day showed a protective effect,
reducing the risk of ischemic
stroke.
That's the kind that causes
tissue death from lack of
(22:20):
oxygen getting to the area.
And it underscored the importance
of consistent hydration throughout the
day.
And then they looked at,
that's seven cups a day,
by the way.
Seven cups or more.
So toward your 11 or
13 cups, or if you
use that rule of thumb
I mentioned before.
When they looked at tea,
tea reduced stroke 18 to
(22:42):
29 percent.
So that's really good news.
And black tea had the
highest percentage risk reduction, interestingly,
like English or Earl Grey
tea.
But green tea as well,
drinking three to four cups
of green tea a day
was linked with a 27
percent lower chance of stroke.
So really between effectively 18
(23:03):
and 29 percent risk reduction
from drinking tea, which is
very good news.
They did comment and see
that when people added milk,
however, to their tea, that
it actually took away the
risk reduction when it comes
to stroke.
So I'm not saying that
adding milk inherently to tea
is all bad, but it
(23:23):
has been shown that adding
milk to tea will sort
of decrease or block some
of the antioxidants.
And when it comes to
stroke risk, risk reduction was
not seen for that from
adding the milk.
And they did look at
that.
Now with coffee, it was
good news with a little
bit of caution.
The research found that drinking
(23:43):
more than four cups of
coffee a day increased risk
of stroke by upwards of
37 percent.
That's a lot.
However, less than four cups
a day, there was no
impact on stroke.
So other studies, as you've
probably heard, have looked at
coffee and health benefits, and
there's usually sort of an
(24:05):
incremental climb.
It's not just caffeine related.
There are phytochemicals and other
great attributes of coffee.
This one sort of put
a cautionary note on the
dose, on not more than
four cups if you're looking
at stroke risk.
And now the not so
good news.
Regular consumption of carbonated beverages
like fizzy drinks, whether they
(24:26):
had sugar or were artificially
sweetened with non-caloric sweeteners
and fruit juices were associated
with higher risk of stroke.
Fizzy drinks in particular, both
again the sugar sweetened and
the artificially sweetened, such as
a diet or zero sugar
versions, were linked with a
22 percent increased chance of
(24:48):
stroke.
And the risk sharply increased
with two or more of
these fizzy drinks today.
It showed an increased risk
of intracranial hemorrhaging.
That's the type of stroke
that causes bleeding.
And the risk was higher
in women, especially who consume
fruit drinks, which I'm going
to get to next.
(25:09):
So fruit juice was the
other one that showed increased
risk of stroke.
Not all studies on fruit
juice have shown the same,
and the researchers did mention
two other quality studies, big
studies.
In this case, drinking fruit
juice increased the risk of
this bleeding stroke by 37
percent.
(25:30):
That's a high number.
The researchers noted that, you
know, there was a lot
of products marketed as fruit
juice also, and they all
sort of fall into the
same camp in regard to
this, the way that they
measured the diet and asked
the participants in food recall
about fruit juice.
Some fruit juices are made
from concentrate.
Many contain added sugars and
(25:52):
preservatives, some of which they
said may offset some of
the benefits that have been
seen in other studies.
So they indicated it was
probably best to stick with
the 100 percent fruit juice
to do fresh fruit made
into juice.
Of course, the fiber is
lost in the majority of
(26:14):
fruit juices.
But sticking with 100 percent
fruit juice, and we know
that there's other studies and
research that have looked at
the benefits of 100 percent
fruit juice.
This particular one, though, showed
increased risk of stroke from
high consumptions, regular consumption of
fruit juice.
And the final benefit, and
this one's highly relevant to
(26:35):
right now, this time of
year, is hydration can help
support our immune system, especially
during cold and flu season.
If you've already been hit
a little bit, hopefully not,
or you're trying to keep
it at bay.
Hydration impacts our immunity and
helps keep it strong.
And it does that in
at least two ways.
(26:56):
First, staying hydrated supports our
immune function by keeping our
mucous membranes moist and helps
the body fend off infections.
So think of water as
being like a vehicle to
help move things through, to
help process them, to bring
them back to the organs
that can excrete them, to
help be the vehicle where
our fighter cells can come
(27:18):
in and get rid of
all of this.
Dehydration weakens our defenses and
actually makes us more susceptible
to illness.
And the other is, once
you get it, can we
decrease its severity, how hard
it hits you, or its
duration?
And hydration can help there
as well.
So sometimes you might want
to add an electrolyte support
(27:39):
to that.
So there's fizzy, there's powders
that either fizz or they
can just dissolve in water.
They can help you replenish
some of the minerals and
electrolytes lost and help be
a little tastier if you've
sort of lost your sense
of thirst when you're dehydrated
and not feeling so well.
So that can be one
to help you recover faster
(28:00):
and replenish the fluids and
some of the lost minerals.
And we all know when
we're hit by a cold
or flu, sometimes we lose
a lot of moisture and
water through a lot of
ways, through our body channels.
And also when you cough,
you may not think about
it, but you're losing a
lot of moisture every time
you cough.
If you have a cold,
cough or through blowing your
nose a lot, you're losing
(28:21):
a lot of that hydration.
You really got to focus
there.
So as you can see,
hydration isn't just about quenching
our thirst.
It is about optimizing our
performance head to toe.
It's keeping our immune system
robust.
And the best part is
it's something that we have
access to.
We have simple choices every
day in our 1,000 waking
(28:41):
minutes for good water and
hydration in our life.
So now it's time for
our Mindful Minute together.
Every episode, this is our
moment to pause, reflect, and
reset.
Today's mindful minute will focus
on hydration naturally and how
it nourishes us both physically
and mentally.
If you can, grab your
(29:02):
glass of water to sip
during this time.
Maybe hit pause even and
then run on back to
join.
I've got mine in hand.
I just took a little
sip to get started.
So first, check in with
your posture.
Let's get us set up
for our Mindful Minute.
And then I will let
you know when we officially
(29:22):
begin.
Sit comfortably, your shoulders relaxed.
Take a deep breath in,
slowly out.
If it feels right to
close your eyes, please do
so.
If you're driving or multitasking
as you listen, no worries.
(29:42):
Just follow along mentally if
you can.
Or maybe just take that
minute off if you're multitasking.
Maybe you can't join, but
if you can't close your
eyes, that's not a problem.
This is really a minute
about us slowing down together
for a moment and sharing
a mindful, getting our mind
involved, minute.
Okay, now let's begin.
As you take a sip
(30:07):
of water and you take
in the water, think about
it like breath, bringing your
attention to how it feels.
Cool, smooth, refreshing.
Imagine how water travels down
your throat and spreads throughout
your body, nourishing every cell.
(30:28):
And with every breath, picture
the hydration reaching your skin,
your brain, your muscles.
Notice how your body is
responding to this moment.
Are your shoulders softening?
(30:49):
Is your breath slowing down?
Picture that brain filled with
73% water.
It's that sponge that's soaking
in everything you need to
stay sharp and clear.
Take one final breath in.
(31:13):
There we go.
We've shifted our attention now
to thinking like sipping water,
sort of like breathing is
a necessity.
As we inhale through our
day, think about the flow
of air, sort of like
the flow of water through
(31:35):
your body and all the
things it does for immune
system, for easing tensions, helping
your mood stay balanced.
And this brief pause even
to take a sip of
water throughout your day, and
like we did together, it
helps us remember that small
(31:55):
intentional actions can restore us.
So with each sip today,
I hope you think back
to imagining that energy flowing
through you and that you're
investing in yourself, not just
quenching your thirst.
Thank you for sharing that
mindful minute with me.
Let your drinks of water
(32:15):
and your awareness around it
today serve as a little
reminder to pause, reset, and
nourish yourself.
Let it flow just like
your breath.
We're associating it with our
water intake.
These tiny moments add up
in our 1,000 waking minutes
and they can make a
real difference to your health.
All right, now we're going
(32:36):
to focus on practical tips,
some simple doable strategies to
help you stay hydrated.
Whether you're starting fresh on
this as a goal or
you're already underway with your
current habits and you just
want to bump it up
a notch, take one or
two of these, try them
on, let them snowball even
and see how this can
(32:56):
be even fun and certainly
personal.
Number one (33:00):
start your day
with a hydration ritual.
I can't underscore this one
enough.
Start your day, place a
glass or carafe by your
bedside or wherever you go
first and take a drink.
Think of it as your
body's wake-up call, giving
yourself a splash of attention.
(33:21):
It helps you immediately replenish
some of the fluids lost
for the night and it
gets your metabolism started.
Another is jazzing up your
water and make it more
enjoyable.
Now, hopefully I'm doing this
all throughout these tips, but
with this one I mean
sort of making infusions or
making it more interesting, sort
(33:41):
of DIY spa-oriented.
If you've ever been to
a spa and had sort
of the cucumber slices or
the strawberry and mint infusions,
you know what I mean.
So try slicing lemon -
you can even find seedless
lemons today which are great -
or some fresh mint in
your water.
Try a splash of 100%
juice so it both
(34:02):
colors it and adds a
little bit of flavor if
you wish.
Lots of different, I have
lots of different concoctions because
I love doing this myself,
of ways that you can
make it water.
It's almost 100% water,
but you might infuse it
with something to make it
a little bit more special,
little twists and flavors.
(34:23):
Third, use electrolytes when you
need them.
If you've just had a
big workout or a travel
day or maybe a big
festive night out where you've
had a little bit more
to drink or a little
bit more dancing than usual,
sometimes an electrolyte drink can
be your sort of 'secret
weapon.'
Not only you could do
it before and certainly after,
(34:46):
but look for options when
it comes to that.
Some of these sort of
electrolyte options have some artificial
ingredients or they have zero
sugar, and that's fine if
you are looking simply to
add some flavor.
But if you're looking for
real rehydration, believe it or
not, a little bit of
sugar, a little bit, I
(35:07):
call it the Goldilocks amount
of sugar, can really benefit.
In fact, the World Health
Organization, the oral rehydration formula,
this is the thing that
around the world is used
in populations for rehydration when
people are in the hospital,
when people are dehydrated in
regions where dehydration is rampant.
(35:29):
A little bit of sugar
actually helps the electrolytes and
helps the water retain better
in the body.
So the small amount of
sugar, yes, I just said
it, not only might make
it taste nice, but it
actually can help rehydrate and
retain water better.
There's a number of options
out there on the market
that have sort of this
(35:50):
formula in them, but not
all.
So it is important to
sort of recognize that a
little bit of sugar can
go a long way.
The fourth tip is (35:59):
eat
your water.
So if we're trying to
aim for 11 to 13
cups or whatever you determined
your daily need is, you
have to know and recognize
that hydration isn't just about
drinking, and that's good news.
We can add water-rich
foods through our meals.
So think of soups and
salads as another way to
get water.
Our berries, our cucumbers, our
(36:19):
oranges, our watermelon, of course,
these foods give you hydration
and lots of nutrition, antioxidants
and those phytochemicals, the vitamins
and minerals, but they're a
really double effect by giving
you hydration.
A simple bowl of berries,
some vegetable soup added to
your meal, or as a
(36:39):
snack, these can be delicious
and hydrating.
Fruits and vegetables are 70%
to 97% water on
average.
Even cooked beans has more
than 65% water.
Pretty remarkable.
So it's like sneaking in
extra water without even trying.
Make your water bottle a
(37:00):
constant companion.
So you've probably seen, you
know, our latest hydration obsession,
everyone carrying their favorite tumbler.
I just got my new
one from my, I mentioned
before, from my daughter's elementary
school with the logo on
it.
There were like four or
five different options in different
ways you could carry your
beverages with the logo on
it, which is kind of
(37:21):
cool.
But everywhere you look, someone
has one of these giant
colorful cups with the perfect
handle that gets us thinking
about water and I'm all
for it, but you've got
to drink it once you
have it.
So don't let them just
sit around, use them and
find a tracking system.
So this might be a
(37:41):
part two or maybe a
separate tip altogether:
Find a tracking system that
works for you.
There are hydration apps where
you can track your water.
There are bottles that sort
of have timestamps on them.
So it says what time
to drink each amount of
water so that you get
your water over the course
of a day.
You can set alarms, you
can do post-it notes,
(38:03):
anything that you can do
to remind you to drink
it.
If you're at home or
you work from home, you
can set up
a water station maybe where
it's bringing you into it.
Maybe it's pretty.
Or you pour all the
water for a day in
a special pitcher and you
work to empty the pitcher
over the course of a
day, but some way that
(38:24):
you can track yourself to
give you a nudge to
keep sipping throughout the day
because it is important to
sip and drink throughout the
day, not just chug at
one time.
That will send you running
to the bathroom and not
be the best for your
hydration.
And the next tip is
to become a bloodhound of
sorts and sniff out where
you can get water on
(38:44):
the go.
Now that water is top
of mind and hydration, keep
your eyes peeled in airports
for those filling stations, places
where there are carafes that
you can refill from.
Find the places when you're
traveling where it's easy to
become and to stay hydrated.
You know, have your tumbler,
(39:05):
keep it cool and refreshing,
make it part of your
accessories.
Next, in line with being
aware of hydration this week,
maybe set yourself to a
seven-day challenge.
If you're up for a
little adventure, try one week.
And another tip (39:21):
maybe enlist
a friend at the same
time so you can keep
yourselves on track and honest
and have fun with this.
And I'll post in the
show notes what that might
look like, but maybe day
one is calculating your daily
water needs.
And day two is adding
more hydrating foods and making
a list of the hydrating
foods that you already enjoy
(39:41):
and how to build more
in.
Day three could be trying
some different types of waters
and day four could be
making sure you're finding a
tracking system.
So you don't have to
take this all on the
very first day.
You could do one thing
a day to increase water.
So it's not just like,
"oh, I have to drink
more.
Now let's go chug a
(40:02):
lug."
But you can take this
systematically and find your flow.
So again, I'll post a
simple seven-day challenge, the
thematics of that up in
the show notes so that
you can see what that
might look like for you.
And finally, here's a very
practical tip:
When you're next in your
kitchen where you can measure
a cup, and I mean
an eight-ounce cup in
(40:22):
a liquid measuring cup, measure
it out and I want
you to do two things.
First (40:26):
pour the eight-ounce
cup into your familiar and
favorite mugs, glasses, tumblers, wherever
you drink from, your common
vessels in your house and
see what a cup looks
like in those glasses.
You might be surprised to
see that the cup that
you call a cup holds
(40:47):
one cup or 1.5
cups or more.
You might see that it
seems easier than you thought,
that maybe you're consuming more
than you thought, or "oops,
I really got to bump
things up a notch."
But you can never achieve
the goal if you don't
know what you're already pouring
and doing.
So that's first.
And second, and I think
(41:07):
this is super helpful.
personally, I do this and
I did this again before
the episode just to make
sure I knew what my
number was.
And clients often tell me
this is really helpful.
And second, I think this
is super helpful -
personally, I just did it
again before the episode so
I know my numbers.
And my clients have told
me also that this is
helpful for them as well.
(41:29):
Pour eight ounces measured into
a cup and then count
how many gulps or sort
of regular takes, sips that
it takes to take down
the whole cup.
Not fast, not big gulps.
You're not trying to win
any races here.
But this can be a
very helpful way in counting
how many it takes to
help you keep track on
(41:50):
the go when you're monitoring
your intake.
I'm around seven to nine
drinks when I'm really drinking
down a full cup.
And everyone is different.
If you use a straw
in your tumbler, then measure
a whole cup using the
straw.
This doesn't mean that every
time you drink, you're supposed
to or that you need
(42:10):
to accomplish a cup.
But it does let you
have a gauge on when
you're drinking, how much of
a cup you're consuming.
And if you're trying to
get to your goal, it
can be very helpful.
All right, so we've covered
some simple practical ways.
I hope that you can
take one or two of
them to keep hydration at
the forefront of your day.
Whether you're jazzing up your
(42:31):
water using the trendy tumblers,
or you're eating water-rich foods,
which I hope that you're
doing both.
But there are plenty of
ways that can help you
stay hydrated and keep your
body working at its very
best.
So here's a moment for
us to pause and connect
it to our 1,000
waking minutes a day.
And I want you to
(42:52):
ask yourself a question:
What's one small change I
could make today to feel
more hydrated and energized?
Again (43:01):
what's one small change
I could make today to
feel more hydrated and energized?
It's these small everyday choices
where we create the habits
that truly serve us.
And think about one moment
in your routine where you
could add in a hydration
boost, whether it's at the
start of your day or
(43:22):
maybe while you're cooking or
during that afternoon slump that
many of us face.
And what are the techniques
that you'll do?
Squeezing in some lemon or
making some spa water?
How are you going to
track it?
It's not about perfection, but
about being intentional with even
a few of those minutes
to give your body what
it needs most when it
(43:43):
comes to hydration.
Well, we've sipped our way
through another episode and covering
the power of hydration in
ways that go far beyond
just quenching thirst.
Today, we explored how something
as simple as water can
fit into our days and
lift our energy, boost our
moods, and even support our
(44:03):
immune function.
This is perfect timing as
we enter the colder months
with the drier air, our
immune systems are working a
bit harder and we're all
upcoming on the holiday festivities
around the corner.
Hydration can be an easy
and powerful way to stay
balanced and healthy.
It's amazing to realize that
by adding just a few
(44:23):
extra sips in your day,
you can feel better, think
more clearly, even reduce the
risk of things like stroke.
And back to that glass,
half full or half empty
that we've all heard about
before and I mentioned at
the beginning of today's episode.
Well, this whole talk about
hydration reminded me of a
beautiful exchange from a favorite
(44:45):
book in our household called
The Boy, The Mole, The
Fox, and The Horse by
Charlie Mackesy.
At one point, the mole
asks the boy, "is your
glass half empty or half
full?"
The boy simply replies, "I
think I'm happy to have
a glass."
I love that because sometimes
it's not about how much
(45:06):
is in the glass, but
being grateful that we have
one at all and it's
ours to fill.
And as we go through
these waking minutes together, isn't
it wonderful to appreciate what
we do have?
Every small sip, every little
choice adds up to a
better day and a healthier
life.
Let's take a moment to
appreciate that together.
(45:27):
Raise that glass, toast with
a little extra water in
it today and throughout the
days of the season.
Thank you so much for
spending some of your waking
minutes with me today.
If you found this episode
helpful, I'd love for you
to subscribe, share it with
a friend and tune in
next time for more ways
to make the most of
our 1,000 Waking Minutes.
I'm Wendy Bazilian.
(45:49):
This is 1,000 Waking Minutes.
And until next time, drink
well and be well.
Thank you for tuning into
1,000 Waking Minutes.
A huge thank you to
our amazing collaborators, including our
production and marketing teams and
Gabriella Escalante in particular.
(46:10):
To the ultra talented Beza
for my theme music, my
lifelong friend and artist, Pearl
Preis Photography and Design.
To Daniel Ballantyne, Jen Nguyen,
Joanna Powell, and of course
my family and everyone working
tirelessly behind the scenes.
And to you, our valued
listeners, I so appreciate your
support.
If you enjoyed today's episode,
(46:31):
please consider leaving a comment,
writing a review and giving
1,000 Waking Minutes, that's us,
a five-star rating.
And please hit subscribe on
Apple Podcasts, Spotify, or wherever
you enjoy your podcasts.
Please follow and stay connected
at wendybazilian.com.
And don't forget to share
with your friends.
Your support helps us grow
(46:53):
and bring you more great
content.
Until next time, find some
simple opportunities to optimize those
1,000 Waking Minutes each day.
I'm saying yes to better
days, yes.
I'm on my way, yes,
(47:14):
it's gonna be okay, yeah.
I'm saying yes to better
days, yes.
I'm on my way, yes,
it's gonna be okay, yeah.
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