We all need water to survive and stay healthy and strong, so you would think we’re always hydrated, but we don’t. Oftentimes, we stay so busy that we forget to drink enough water which can be very dangerous, especially in the summer when temperatures skyrocket. Just drinking a glass of water every few hours can help keep you hydrated, but that’s often easier said than done, so here are few tips that will keep your glass full throughout the day.
Do your research
Every single human is different and we all require different amounts of water to get us through the day. For instance, athletes need more water due to increased sweating while breastfeeding mothers also require better hydration due to their loss of fluids in the form of milk. What we’re trying to say is that there’s no one-size-fits-all when it comes to hydration, so make sure to study your needs and tailor your fluid intake.
Set an alarm
If you don’t trust your thirst, make sure to set an alarm every few hours in order to grab a glass, fill it with water and take a big swig. This is also a perfect time to stand up, walk a little, stretch and have a tiny break from work, exercise or chores. There are also great apps that will remind you to meet your daily hydration goals.
Drink before a meal
If you can’t really take regular breaks to grab water, make sure to create a habit of drinking a glass before every meal. This has more than one benefit: it will keep you hydrated, boost your metabolism and fill your stomach so you feel less hungry and reduce your calorie intake.
Grab a big bottle
If you’re used to keeping a small 0.33l bottle of water at your desk or in your bag, it’s not a bad habit, but how many times did you drink it all and never got around to topping it off? Probably every day! So, make sure to check out some bigger drink bottles that can basically keep you hydrated all through your workout, workday or leisure activities. Think something in lines of 0.75L, 1.2L or even 1.9L—these are much more practical than your tiny water bottles!
Log your progress
This one is especially important if you’re trying to lose weight. Just like you tend to log your foods and workouts, you can start logging your fluid intake as well. Apps like MyFitnessPal allow you to keep track of everything concerning fitness and health and they give you a good overview of your progress.
Don’t be a purist
Many people think that only water provides hydration, but that’s not true. While water is indeed the best choice, all fluids can help you replenish your fluid supplies, even coffee! So, if you’re not a huge fan of plain flavors, you can choose vitamin waters, teas, fruit juice and other fluids to stay hydrated. Smoothies are a great way to boost your fluid intake and get a healthy snack in the process. They are a mixture of different liquids, veggies and fruits and they create a great drink loaded with water, hydrating components, vitamins, minerals and fiber.
You can also fill your fridge with all sorts of watery fruit and snack between meals. Fruits like strawberries and watermelons are more than 90% water, so they can significantly contribute to your water intake per day.
Grab a salad
Similarly, many veggies are also high in water content, so they can keep you well hydrated when eaten with your meals. Spinach, kale, cucumber and broccoli are very rich in water and they can be easily combined into different salads and meals.
Spark your thirst
If you’re almost never thirsty, consider giving your body something that will spark your thirst. Every once in a while, add some chili to your salad, meal or snack and you’ll be reaching for that glass of water in no time!
Don’t wait until you’re thirsty
When it comes to drinking, you need to be proactive. When you feel thirsty, it means you’re already dehydrated and at risk of headaches, muscle pain and even heat strokes.
With all these tips, it’s really easy to stay hydrated, so take action today and you’ll feel strong and healthy and look glowy and fresh. Always keep your water bottle near and you’ll have a faithful ally on your way to hydration.