Welcome to our new monthly blog series: Take Charge of Your Health and Wellness! This blog expands on our A Guide to Caring for Yourself by sharing various topics covering the full circle of physical, mental, and emotional well-being. On the 10th of each month, we'll share a new topic, why it's important, and provide you with tips for taking action. No matter where you are on your journey, with those beside you, we’re here to uplift and support you.
Stay Hydrated: A Simple Way to Support Your Health and Wellness
As we move through the month of June, we encourage everyone to focus on a simple but powerful wellness habit: staying hydrated. Hydration plays an important role in overall health, but it becomes even more critical during breast cancer treatment. Proper fluid intake helps your body function at its best and can make a meaningful difference in how you feel throughout treatment and recovery.
Why Hydration Matters
Water is essential for nearly every function in the body. It helps regulate body temperature, transport nutrients, support digestion and detoxification, and maintain healthy energy levels.
For individuals undergoing breast cancer treatment, hydration is especially important because it supports liver and kidney function, helping the body flush out waste products and chemotherapy byproducts. Proper hydration may also help manage treatment-related side effects, such as severe fatigue, dry mouth, taste bud changes, and nausea/vomiting/diarrhea.
Even mild dehydration can leave you feeling tired, sluggish, and unwell, making it more difficult to navigate daily activities and treatment-related challenges.
How Much Water Do You Need?
One of the most common questions about hydration is, "How much water should I drink each day?" The answer varies from person to person based on factors such as body size, activity level, climate, and overall health. A common recommendation is to aim for 8 cups (64 ounces) of fluid per day. Some experts suggest a more personalized approach of drinking approximately half your body weight in ounces. For example, a person weighing 150 pounds would aim for about 75 ounces of fluids daily.
You may need even more fluids if you:
- Exercise regularly
- Spend time outdoors in hot weather
- Sweat heavily
- Experience treatment-related fluid losses
Your body often provides clues when it needs more hydration. A common way to tell if you are properly hydrated is to check your urine: a clear, light lemonade color is optimal. But keep in mind that medications and treatment may affect this.
Signs You May Be Dehydrated
Don't wait until you're extremely thirsty to drink. Thirst is often a sign that dehydration has already started. Other signs of dehydration may include:
- Dry or sticky mouth
- Dark yellow urine
- Urinating less frequently
- Dry or cool skin
- Muscle cramps
- Headaches
- Fatigue
- Increased feelings of hunger
In fact, what feels like hunger can sometimes be dehydration. Before reaching for a snack, try drinking a glass of water or a cup of herbal tea and see how you feel.
Simple Tips to Increase Hydration
If drinking enough water feels challenging, a few small changes can make a big difference.
Spread It Out: Rather than drinking large amounts at once, sip fluids consistently throughout the day. Keeping a water bottle nearby can serve as a helpful reminder.
Find the Right Temperature: Some people find cold water refreshing, while others tolerate room-temperature or warm water better, especially during treatment. Experiment to discover what feels best for you.
Consider Electrolytes: If you're drinking plenty of fluids but still feel dehydrated, you may need additional electrolytes (i.e., the minerals potassium, magnesium, and sodium) to help your body absorb and use water effectively.
If sodium intake is not an issue with your current health needs (i.e., blood pressure concerns), you can try adding a small pinch of salt to your water or juice. As with any changes, always check with your healthcare provider
What If You Don't Like Water?
The good news is that hydration doesn't have to come from plain water alone. Consider some of the many options below.
Enjoy Hydrating Fruits and Vegetables. Many foods contain high amounts of water and can contribute to your daily fluid intake, including:
- Watermelon
- Cantaloupe
- Citrus (Oranges, Lemons, Limes, Grapefruit)
- Kiwi
- Berries
- Cucumbers
- Celery
- Lettuce
- Cabbage
Consider Other Non-Caffeinated Beverages:
- Sparkling water (plain or naturally flavored)
- Milk/Non-dairy options
- Herbal teas
- Naturally flavored waters infused with fruits, vegetables, or herbs. Try combinations such as strawberry and mint, lemon and cucumber, orange and blueberry, lime and basil. Experimenting with different flavors can make hydration much more enjoyable.
- **Fruit/vegetable juices, in moderation (limit added sugars and those with higher sugar content)
- **Regular and diet sodas, in moderation (limit added sugars and those with higher sugar content)
Try Hydrating Foods if nothing else can be tolerated during treatment:
- Broth-based soups
- Popsicles
- Gelatin desserts
- Yogurt
What About Coffee and Tea?
Coffee and black or green tea can contribute to your daily fluid intake. However, because they contain caffeine they also act as diuretics, so it's wise to enjoy them in moderation. A helpful guideline is to count caffeinated beverages as approximately half of their volume toward your hydration goal and balance them with additional water or caffeine-free beverages. The same goes for caffeinated regular and diet sodas.
Start Small and Build Consistency
If you're currently drinking very little water, don't feel pressured to dramatically increase your intake overnight. Small, sustainable changes are often the most successful. Try adding one extra glass of water each day this week. Once that becomes a habit, add another. Over time, those small steps can lead to significant improvements in hydration, energy, and overall well-being.
Your Hydration Challenge
This month, challenge yourself to be more mindful of your fluid intake. Keep a water bottle nearby, explore new hydrating foods and beverages, and celebrate each small win along the way. Whether it's herbal tea, infused water, sparkling water, or something else, we'd love to hear what helps you stay hydrated!