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You can blame gluten, lack of exercise, or hormones for a number of our most common maladies, but the truth is, there’s often one big, overlooked culprit: dehydration. Humans are 65% water. So when we’re dehydrated, our body starts to slowly shut down, causing the headaches, fatigue, joint paint, weight gain, and even some autoimmune disorders that we often attribute to other causes.

Using revolutionary research from the University of Washington’s Pollack Water Lab, hydration experts Dr. Dana Cohen and Gina Bria bring you a new plan for optimal hydration–and it isn’t just about drinking enough water. In fact, starting with their 5-day jump start, Cohen and Bria introduce you to the three cardinal rules of hydration:

1. Drink for Maximum Absorption: Hydrate in the morning and before meals. Drinking just water can wash out other important nutrients and electrolytes, so incorporate salt, lemon, and green smoothies into your daily routine.
2. Get water from your food: Cohen and Bria wet your appetite with delicious meal plans, including the most hydrating foods (like berries and cucumbers).
3. Use movement to distribute hydration: Their revolutionary micro-movements can help bring much-needed water to your tissues and organs.

With bonus tips like how to stay hydrated during a flight, the hydrating power of chia seeds, and water as an aid to digestion, Quench is the ultimate guide to getting enough water and improving your health. Cohen and Bria will help you shift from H2No to H2Woah.