Are you drinking enough water?
Water consumption isn’t only important for athletes or fitness gurus. Proper hydration is key to a healthy lifestyle. Did you know that drinking water can help you feel more alert and energized? It can even improve your performance at work and at the gym! Not to mention, water regulates your body temperature, lubricates your joints, and improves cellular and systemic functions throughout your body.
There is a lot of debate over the recommended amount of water intake. According to the National Academies of Sciences, Engineering, and Medicine, men should drink an average of 3.7 liters (125 ounces) and women should drink 2.7 liters (91 ounces) daily. However, if you’re extremely active or live in/travel to a hot climate, that number should increase accordingly.
Unfortunately, drinking enough water can be a challenge- especially if you’re not used to it or if you don’t enjoy the flavor. Here are my top tips and tricks to help you become properly hydrated!
Track your water intake.
You can’t be sure that you’re properly hydrated until you know how much you’re drinking!
Once you set a daily water goal, find a method to keep track of your water intake. If you already have a planner, try using these colorful water tracking stickers to visualize your hydration levels.
Alternatively, there are many apps available that provide the same functionality. I personally use Water Llama. It doesn’t just track your water intake, it calculates the hydration percentage of any beverage you drink. You can even configure the app to send you reminders to drink throughout the day.
Get a water bottle that does the measuring for you!
If using a planner or app isn’t your style, you can always buy a water bottle that measures water as you drink it.
There are several great water bottles that are partitioned by time to ensure you’re staying hydrated all day long. Some even have cute motivational phrases to inspire you to achieve your hydration goals! Here are a few options from Amazon and Etsy:
Build hydration into your daily routine.
When building a new habit such as drinking more water, it can be beneficial to link it with other actions in your established routine.
Try drinking water when you wake up in the morning. You can also drink a few ounces before and after meals, during breaks at work, and while exercising. Before you know it, hydration will become a natural part of your daily life.
Keep water with you at all times.
Make sure water is easily accessible throughout the day.
To encourage drinking water in the morning, keep a bottle on your nightstand while you sleep.
If you have trouble remembering to drink water at work, bring a large bottle with you and keep it on your desk. You can also bring a bottle of water when you run errands or take a walk outdoors. If you spend a lot of time driving, it might even be helpful to store a few disposable bottles in your trunk.
Exercise more.
Another great way to help you to drink more water is to exercise.
During physical activity, our bodies lose fluids through sweat. This fluid loss can cause us to feel thirsty, leading us to drink more water. Try increasing your daily movement to encourage more hydration.
Try cute cups!
Tired of drinking water from boring 8oz glasses or disposable bottles? Sometimes a cute or aesthetically pleasing cup can inspire you!
If colorful bottles aren’t your style, there are plenty of other options to choose from. There are tons of water bottles available for every personality. You can choose to rep your favorite superhero, fandom, or even opt for a sleek and simple look! Here are just a few choices:
Set reminders on your phone.
Picture this: it’s a long day. You’re slammed at the office, and struggling to find time to eat a quick snack, let alone sit down for a full meal. How on earth are you supposed to remember to drink water?
Instead of adding one more thing to your mental to-do list, schedule reminders on your phone. You can set up alarms every few hours reminding you to drink a few ounces of water.
Drink sparkling water.
Not a fan of the taste of plain water? Try sparkling water!
Sparkling water is just as hydrating as plain water. Plus, the added carbonation can make it appealing to people who habitually drink soda or other carbonated beverages.
However, be careful to avoid drinking sparkling water that contains added sugars or sodium. If you’re prone to bloating or gas, it also makes sense to stay away from the beverage as it can exacerbate both conditions.
Add a little flavor.
Another way you can add some more “personality” to plain water is by adding flavor.
Try adding a slice of lemon or cucumber to your next glass to make it more refreshing. You can also purchase fruit infuser bottles from Amazon to drink infused water on the go.
If fruit slices aren’t your thing, you can try flavored water enhancers instead. Electrolyte powder is another great alternative that provides both flavor and electrolytes to protect against muscle cramping.