It’s no secret nowadays that water plays a big role in the human body. From controlling our body temp to flushing out toxins and lubricating joints - it’s involved in these processes and then some. This explains why our bodies comprise up to 60% water.
Despite knowing these functions, only a few of us are keen to drink water regularly. I’ll be the first one to admit that I don’t drink as much water as I should. And it’s not necessarily by choice. But I bet the reasons (okay, excuses...) I have are the same ones you struggle with - a jam-packed schedule, preference for other beverages and more.
In light of this, I’ll share five ingenious hacks that have helped me to stay hydrated and do so effortlessly! Read on to learn more..
Understanding Your Water Requirements
Before we look at how to do it, we must understand how much water we need. Don’t worry; this is not the part where I ask you to take eight cups of water every day. In fact, recent research shows that this idea doesn’t hold water. Depending on location, activity level and type of diet, it can be a bit excessive for some.
The truth is that there’s no one-size-fits-all solution for water intake. Water requirements will always differ from one individual to another based on factors such as:
Location - If you're in a hot, humid, or dry climate, you're likely to sweat more to keep cool, meaning you'll need to up your water intake to stay hydrated. High altitudes, like mountain hikes or ski trips cause your body to lose water through respiration and increased urination, even if you're not feeling thirstier. Physical activity, especially in new or challenging locations like exploring cities or trekking hills, further increases your water needs. And don't forget seasonal temperature changes; even a hot day in a typically cooler area can boost your body's demand for water.
Diet - if you drink loads of caffeinated beverages, you likely lose more water through urination. It means you need to drink more water to replace the lost fluids. Similarly, individuals whose diets contain a lot of spices, salt or sugar require more water to stay hydrated.
Season - As the seasons change, so do our hydration needs. Spring's warmer weather and increased outdoor activity call for more water. Summer ups the ante with its heat and humidity, leading to significant water loss through sweat. In fall, cooler temperatures can deceive us into drinking less, but our bodies still need consistent hydration. Winter's cold, dry air, coupled with indoor heating, can quietly lead to dehydration, even if we're not feeling as thirsty.
How then do you determine the amount of water to take on a daily basis? Well, the trick to meeting your water requirements is finding the right balance. Simply put, you should drink enough water to replace the amount lost through physiological processes like urination, sweating, etc. So, if you engage in activities that make you sweat more, then you should be taking more fluids.
Speaking of physiological processes, did you know that you also lose water through breathing? That’s right. Our bodies use water to humidify the dry air we inhale and then exhale it as water vapor. This shows how vital it is to drink adequate amounts of water.
5 Hacks to Drink More Water
If you find it a bit challenging to stay hydrated throughout the day, you're not alone. Well, here are some tips for you to soak up:
Add Some Flavor:
If you’re lucky, you might have access to water with a unique flavor profile due to the minerals present in it. But even then, this is not the kind of drink that bursts with flavor, or is it? If you’re reluctant to drink water because you find it boring, consider making it more flavorful!
Here's a few of my favorite ideas for you to try:
Fruit Infusions:
How: Add slices of fruits like lemon, lime, berries, or watermelon to your water. You can do this per glass or put a large pitcher in the fridge to really soak up those flavors.
Benefits: Besides the delightful flavor, fruit infusions add a natural sweetness without sugar. They also provide a dose of vitamins and antioxidants.
Herb Twists:
How: Incorporate fresh herbs like mint, basil, or rosemary. The same way you would add fruit, you can do with herbs! Some people prefer to use an "infuser" (see the one I have) so that you don't get any loose herbs while you're drinking :)
Benefits: Herbs can offer a refreshing and unique taste. They also contain essential oils and antioxidants, which can aid digestion and offer a calming effect.
Cucumber Coolness:
How: Slice up some cucumber and let it soak in your water.
Benefits: Cucumber water is incredibly hydrating and gives a spa-like, refreshing taste. It's also great for your skin, thanks to the silica and antioxidants present in cucumbers.
Spice It Up:
How: Add spices like cinnamon sticks or star anise.
Benefits: Spices can offer a warm, subtle flavor and possess anti-inflammatory properties. Cinnamon, for instance, is known for its blood sugar regulating abilities.
Tea Infusions:
How: Cold brew herbal teas or green tea in your water. Try to choose organic whenever possible!
Benefits: This adds a variety of flavors and the health benefits of tea, like antioxidants. Herbal teas can also provide relaxation or invigoration, depending on the blend.
Sparkling Surprise:
How: Use sparkling water instead of still water for a fizzy twist. PS: if you enjoy a nice "adult" beverage, these Waterloo Sparkling waters make a great mixer!
Benefits: The bubbly texture can be a fun change, helping those who prefer soda to switch to a healthier alternative. It can also aid in digestion and give a feeling of fullness.
Eat Your Water
I don’t mean this literally. Eating your water simply means eating foods with a high H2O content. Here’s the deal: not all of your daily water intake has to come from fluids. You can meet part of these requirements by eating hydrating foods, too. Experts suggest that at least 20% of your daily water intake comes from food.
Some hydrating foods - like watermelons- are a no-brainer as they drip all over your hands and face. Others, however, are a little less obvious and they include:
Cucumber: Super refreshing and perfect for salads or as a crunchy snack.
Tomatoes: Juicy and versatile, great in salads, sandwiches, or just on their own.
Apples: A sweet, hydrating fruit, ideal for a quick, on-the-go snack.
Lettuce: A salad staple that adds crunch and hydration.
Watercress: A peppery leafy green, excellent in salads or as a garnish.
Strawberries: Sweet, juicy, and perfect for desserts or as a snack.
Cantaloupe: A luscious, hydrating melon, great in fruit salads or on its own.
Peaches: Juicy and flavorful, wonderful in smoothies or as a sweet treat.
Track Your Water Intake
If there’s one thing I’ve learned about myself, it's that I achieve goals more easily when I track my progress. Monitoring your objectives lets you see how far you’ve come and what changes you should make. It’s the same thing with hydration goals. You can’t know if you’re meeting your water requirements unless you track your intake. Let's break that down:
Use Technology: It's the way of the future! Hydration Apps are designed to help you keep track of how much water you're drinking throughout the day. They often have features like reminders or alerts to encourage you to drink water at regular intervals. These apps can be customized to your personal hydration needs, taking into account factors like your weight, activity level, and climate. Smart Water Bottles make it easy to monitor how much water you're drinking each day. They often sync with an app on your smartphone and may have built-in features like LED lights or vibrations as reminders to drink water.
Old-School Tracking: Even if you’re not particularly tech-savvy, you can write down your hydration goals on paper and monitor your progress. Imagine the pride you will feel checking off those tasks from your to-do list.
Set Achievable Goals: Begin with small, manageable hydration targets to avoid feeling overwhelmed. For example:
Drink a cup of water after every bathroom break.
Have two cups of water right after waking up.
Ensure you consume at least one glass of water during your workday.
*PS: read this article on goal setting to understand why it's so important to set the RIGHT goals for YOU & your life.
Keep a Water Bottle or Gallon Jug Close By
Having a visual reminder to drink water can significantly boost your hydration habits. Here's a detailed approach to making water an ever-present part of your day:
Choose Your Container:
Opt for a water bottle or gallon jug that you find appealing and easy to use. Whether it's a stylishly designed bottle or a simple, functional jug, loving what you use can encourage you to drink more water.
Strategic Placement:
Place your water container in locations where you spend most of your time. Here are some suggestions:
At Your Desk: Keeping a bottle or jug on your desk ensures you have water at hand while working or studying.
In Your Car: A water bottle in your car’s cup holder can remind you to hydrate during commutes or road trips.
On Your Nightstand: A bottle or jug by your bed makes it easy to have a sip first thing in the morning and last thing at night.
In Your Living Area: Whether it's near your favorite chair or next to the TV, having water nearby while relaxing or watching shows can be a helpful reminder.
Size Matters: Consider the size of the container based on your lifestyle. A larger jug might be more suitable if you’re mostly in one place, like working from home. For those on the go, a portable water bottle might be more practical.
Make It a Habit: Pair drinking water with daily activities. For example, take a sip every time you check your phone, during commercial breaks, or after completing a task.
Refill Regularly: Ensure your water container is refilled as soon as it’s empty. This not only keeps water available but also serves as a small physical activity break.
Personalize Your Container: Customize your water bottle or jug with stickers, markers, or anything that makes it uniquely yours. This can make the act of drinking water more fun and engaging.
Share the Challenge
Engaging others in your quest to stay hydrated can be a fantastic way to make the process more enjoyable and successful. Here's how you can share the challenge and add a social twist to your hydration goals:
Identify Your Hydration Buddies: Consider which friends, family members, or coworkers also want to improve their water intake. They could be people who mention wanting to drink more water or those looking to adopt healthier habits.
Set Up a Hydration Challenge: Create a friendly contest or challenge with your hydration buddies. Decide on common goals, like drinking a certain amount of water each day, and see who can consistently meet them.
Track Progress Together: Use group chats, social media, or apps to share daily progress. Encourage each other and celebrate milestones, no matter how small.
Add a Competitive Edge: Turn it into a game by setting up rewards or friendly competitions. For instance, the first person to meet their weekly hydration goal could get a special treat from the others.
Celebrate Successes: Acknowledge and celebrate when someone reaches their hydration goals. This can be as simple as a congratulatory message or a small token of appreciation.
The Bottom Line
Hydrating doesn’t have to feel like an obligation. These few tips allow you to turn this practice into one of your favorite parts of the day. So what are you waiting for? Start flavoring your water, incorporating more hydrating foods into your diet and tracking your water intake. Don’t forget to keep a visual reminder and, if possible, share the challenge with someone.
The journey to better hydration is all about learning, growing, and making positive changes. It's about progress, understanding your body's needs, and treating yourself with kindness as you learn. Every step you take towards better hydration is worth celebrating. If you ever feel doubtful or curious, know that you're not alone. We're all on this path together, sharing insights, encouragement, and support as we strive for better health and wellness.
I hope our exploration of hydration tips and strategies has opened your eyes to new possibilities! What do you think? Have you discovered some helpful tips, or is there something more you'd like to know about staying hydrated? Let's keep this conversation going and continue to learn together about the importance of hydration in our daily lives.
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Resources
1. 5 Daily Wellness Habits: FREE PDF download
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