8 WAYS TO IMPROVE HYDRATION
Water is all around us and makes up over half of our bodies and is essential in almost every process our body needs to survive and function properly [1]. Just because we are made up of mostly water doesn’t mean we are getting enough, follow along below with some tips on how to increase your water intake for adequate hydration.
READ MORE: 4 Essential Benefits Of Drinking Water And Staying Hydrated
HOW MUCH WATER SHOULD I BE DRINKING?
You are probably told to drink water but how much exactly? It is recommended that men drink about 15.5 cups of water per day and women drink 11.5 cups [2]. However, recommendations for water intake can vary depending on your activity level, climate, and other lifestyle factors. If you are highly active, consider sticking to the higher end of the range to make sure that you are adequately hydrating your body for your workouts. Try to beat the thirst cues because your body is already dehydrated by the time your body tells you that you’re thirsty.
READ MORE: Why You Should Drink One Gallon of Water Daily
WHAT ARE THE BENEFITS OF DRINKING WATER?
Water is necessary for our body to function, but being properly hydrated can reap some benefits. It helps to improve digestion and some studies indicate it may speed up your metabolism and keep you feeling full (which is important for maintaining a healthy weight) [3]. And being well hydrated optimizes physical performance! Another study showed that those who were dehydrated saw a decrease in performance, reduced endurance, increased fatigue, and increased level of perceived effort [4]. Emerging research also suggests that drinking adequate fluids may improve mood and other cognitive functions [5].
READ MORE: Maximizing Hydration For Performance
TIPS FOR IMPROVING HYDRATION
1. Set a Daily Goal
Challenges are fun, especially if you’re competitive! Set a goal of how much water you want to drink each day and challenge a friend to help you stick to it. Make sure that you are setting specific and measurable goals so that you can incorporate water intake into your daily routine. Find a water bottle that is marked with cups or ounces (or draw your own) to track progress throughout the day!
2. Add Flavoring Into Your Water
The taste of water might not be as appealing as that energy drink, but you can enhance your drink with flavors from lemon, cucumber, mint, or other fruits. These additions can improve your overall enjoyment of water and help you to reach your daily water intake goals. Put your fruit slices in your water overnight for maximum flavor.
3. Include Hydration Packs Into Your Daily Routine
Even if you think you’re drinking enough water, you may not be. Powders and packs are a great way to enhance the flavor of your water and include some essential electrolytes that keep you hydrated. These packs can be thrown into your gym bag or backpack for on-the-go hydration.
4. Set Reminder Alarms
Alarms aren’t just for making sure you wake up but can also be utilized to help you keep track of your water intake. Set an alarm for every 30-60 minutes to remind yourself to take sips of your water. Soon the alarms won’t be needed, and it will be naturally incorporated into your routine.
5. EAT Your Water
You don’t need to only drink water to stay hydrated, many foods have high water content and are also delicious! Some of our favorites include cucumbers, watermelons and strawberries – which are all made up of up to 96% water [6]. These fruits and vegetables are great on-the-go snacks to help you stay full and up your water intake.
6. Incorporate A Glass of Water Into Your Morning And Night Routine
Before you go to bed, set aside two glasses of water, one for you to drink prior to turning in for the night and the other for when you wake up. By drinking a glass of water in the morning, you can jumpstart both your metabolism and your morning routine. If you enjoy your water cold, incorporate a fun water bottle to keep your drink cold!
7. Utilize Apps
There are many apps out on the market that can track your daily intake and help you meet your goals. Most apps will send reminders to your phone or watch, encouraging you to drink your water. This can be a fun and easy way to keep you on track and watch your progression over time. Many of these apps can also connect you with your friends to form group challenges and to hold you and your friends accountable.
8. Invest In a New Water Bottle
Buying a new fun water bottle can be one simple fix to remind you to drink your water. There are many different types on the market to try including ones that track how much you drink throughout the day. Other ones include a straw which is a great way to increase your water intake.
Not being properly hydrated can affect your overall mood and wellbeing which is why it is so important! There are many fun ways to increase your fluid intake but remember to start slowly, working your way up to your daily goal. Simple changes like adding flavor or getting a new water bottle can be the change to kickstart your hydration journey! Listen to your body and when you are feeling thirsty, hydrate! You’ve got this.
References
1. https://www.usgs.gov/special-topics/water-science-school/science/water-you-water-and-human-body
2. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water
3. https://academic.oup.com/jcem/article/88/12/6015/2661518
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7662706/
6. https://www.uclahealth.org/news/15-food-that-help-you-stay-hydrated
