8 Simple Ways to Keep Hydrated Throughout the Day
Most people don't drink enough water. Sure, they take in enough liquids to survive, but they don't get the benefits that are available when water is the drink of choice and when they're able to stay adequately hydrated. Read below to learn more about why you need to be hydrated throughout the day, how it can help you, and ways to start boosting your water intake each day.
Why Do You Need to Keep Hydrated?
The amount of water you drink can make a difference in how you feel and how healthy you are. Drinking sufficient water each day does help cleanse your body, flushing out toxins and waste. It can also have an effect on your energy by boosting your brain's ability to function.1 Hydration can help prevent and treat headaches, as well as help support the health of your bones and joints. As a bonus, those who are trying to lose weight will find they will do so easily when they drink more water. When you're not hydrated enough, you may feel like you're hungry. However, water can make you feel full and give the body what it needs without you needing to eat more.
Get a Reusable Water Bottle
If you're just getting started trying to increase your water intake, start by buying a new reusable water bottle. If you keep it with you throughout the day, it'll serve as a reminder that you need to be drinking more water. Since it's always on hand, it's easier to drink water whenever you're thirsty, and you will be reminded that you need to be drinking more water.
Schedule Times to Drink More
Scheduling specific times to drink more water can help you drink more throughout the day. Before each meal, go ahead and drink one glass of water. That adds three cups of water, plus it can help you feel less hungry before you eat if you're trying to lose weight, so you eat fewer calories. Plan to also drink one glass of water as soon as you get up and another one before you go to bed. All of this adds up to five glasses of water per day, and you can sip throughout the day to drink more water.
Set Reminders and Track Intake
Set reminders to help you drink more water. If you're trying to remember to drink water before each meal, set reminders for about a half an hour or an hour before you would typically eat. If you need help remembering to sip water regularly, try setting alarms for every half an hour or so throughout the day to remind you to drink a little more. As you drink, use an app or paper and pencil to jot down how many times you finished a glass or a bottle of water, so you know how much you're drinking during the day.
Drink Water Instead of Something Else
If you tend to drink soda, sports drinks, beer, and other drinks throughout the day, start replacing them with water. Sodas and beer do not help keep you hydrated because of the sugar and caffeine in them. They can cause you to be more dehydrated. Instead of reaching for a soda or a beer, grab a glass of water to drink. Keeping a water bottle by you throughout the day can help with this, as you'll be more likely to grab the water next to you instead of going to get a cold soda or beer.
Add Flavor to the Water
Some people just don't like the flavor of water or want something that tastes a little bit better. If you fall into this group, try flavoring the water to make it taste better. Infuser water bottles are excellent for this, as you can add fruits to your water to make the water taste better. Try to avoid water enhancers that contain extra sugar or other additives. Fresh fruit adds nutrients your body needs and can make the water taste a lot better.
Try Healthy Water Alternatives
Sometimes, you may just want something to drink that's not water. If you prefer fizzy drinks like soda, try sparkling water. It's the same experience as soda but doesn't have the extra caffeine or sugar. Other options include lemon water or coconut water, both of which taste different from water and add nutrients that you may need. You can also try infusing the water with flavored ice cubes, using frozen fruits and herbs that add flavor and nutrients.
Pick Out Foods High in Water Content
A sneaky way to get more of the hydration benefits you want is to eat foods that are high in water content.2 Lettuce, celery, zucchini, and cabbage all have higher water contents, as do fruits like watermelon, cantaloupe, and honeydew melon. All of these foods are at least 90% water and also include vitamins, minerals, and other nutrients that can help you be healthier. If you're looking for something to snack on during the day or you'd like to make sure you're eating nutritious meals, add these to your grocery list.
Create a Habit
The most important thing to do if you're trying to increase your water intake is to make it a habit. It doesn't help to increase your water for a day or two and then go back to your old habits. Studies suggest that doing something for around 21 days makes it a habit - so keep drinking water every day. Once you've done this for a while, it'll become a habit. After drinking water becomes a habit, you may not need to track it as much because you'll know you're drinking enough water during the day.
Drinking more water is something almost everyone should do, but it can be hard to get started and make this a habit. If you're trying to increase your water intake to take advantage of the benefits of proper hydration, start using the tips here. By getting a water bottle and keeping it with you, tracking how much water you drink, and changing your drinking habits, you'll be able to drink more water throughout the day, stay hydrated, and be healthier.
1 7 Science-Based Health Benefits of Drinking Enough Water, https://www.healthline.com/nutrition/7-health-benefits-of-water
2 6 benefits of staying hydrated, https://www.onemedical.com/blog/live-well/6-benefits-of-staying-hydrated/
Jay Todtenbier is an original founder of SupplementRelief.com in 2010 and has operated the business ever since. He is also a tennis instructor and gospel musician. Formerly he spent 25 years in business development, technology and marketing with startups and major corporations having gone through the tech boom in Silicon Valley in the 90s. He became passionate about, and began studying and practicing Wellness as a Lifestyle, after experiencing chronic, personal health challenges, including auto-immune diseases, and being overweight, that impacted his ability to live a healthy, vibrant life. Since then, he has been an advocate for healthier living encouraging others to live better through making small, gradual changes to lifestyle behaviors relating to whole-foods nutrition, stress management, reasonable exercise, proper sleep, and the use of targeted, high-quality supplements.
Learn more about Jay Todtenbier.
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