Staying hydrated is essential for optimum bodily functions, such as boosting metabolism, supporting digestion, maintaining cognitive function, and aiding in nutrient absorption.
Despite this understanding, many people still don’t drink enough fluids to meet their daily hydration needs. This can cause dehydration.
Luckily, developing a habit of drinking water is not as challenging as it may seem.
There are smart ways to significantly increase your H20 intake, which can also fill you up and supply essential nutrients to your body.
Discover 10 delicious ways to stay hydrated every day.
How Much Water Should You Drink in a Day?
The amount of water you should drink varies depending on various factors such as gender assigned at birth, activity level, age, overall health, weight, and climate.
The National Academies of Sciences, Engineering, and Medicine recommends 91 ounces or 2.7 liters of daily water intake for women and 125 ounces or 3.7 liters for men.
If you’re physically active or stay in a humid or hot climate, you lose water faster than usual through sweating. Thus, your water intake requirement for hydration may be higher than normal.
Similarly, a person with fever, diarrhea, or vomiting may need to increase their water intake to replace the lost water.
According to the above guidelines, 80% of your fluid intake should come from water and other beverages, while 20% should be from water-rich foods like vegetables and fruits. You should, therefore, not struggle to get 91 or 125 ounces of hydration from simple water alone.
10 Ways to Stay Hydrated: Smart Tips
Staying hydrated is crucial for overall health and well-being. Here are 10 smart tips to increase your water intake:
1. Drink a glass of water first thing in the morning
It’s common to feel groggy or experience mild dehydration symptoms such as dry mouth and thirst when you wake up. This is because your body has undergone approximately 7-8 hours without water intake. You may have also lost water through breathing and sweat.
Drinking a glass of water in the morning helps replenish the fluids lost during the night and hydrate your body. It may also help kickstart your metabolism and flush out toxins.
The benefits even double if you plan to take your meal soon after. It suppresses hunger and makes you fuller, making you eat less during mealtime, which helps in weight loss.
2. Get your hydration from food
Some foods contain high water content that can help hydrate your body. Carb-heavy foods such as zucchini noodles and cooked oatmeal sprinkled with chia seeds have roughly 94% water.
Vegetables and fruits such as cucumbers, bell peppers, celery, tomatoes, leafy greens, and fruits like strawberries and watermelon contain about 90% water.
Dairy products such as milk, yogurt, and cottage cheese are also good sources of water for hydrating your body.
3. Try flavored sparkling water
If you are a person who finds plain water monotonous, opt for flavored sparkling water as a way of keeping your body hydrated. Flavored sparkling water breaks the monotony of regular water by introducing a burst of taste, increasing water intake, and making hydration enjoyable.
There are various natural flavors you can add to sparkling water to enhance its taste. Some include citrus fruits (lemon, lime, orange), berries, cucumber, and botanical extracts.
Conversely, some commercially available flavored sparkling waters contain added sugars or artificial sweeteners with added calories and no nutritional value. Check the ingredient list on flavored sparkling water products to be aware of any additives, sweeteners, or preservatives present.
4. Try herb-infused water
Infusing your water with herbs like mint, basil, or rosemary adds flavor and increases water intake. These herbs contain no additional calories that might cause weight gain, promoting healthy hydration.
Herbs also offer other potential health benefits. For example, mint can aid digestion, enhance brain function, and improve irritable bowel syndrome.
5. Invest in a fun or fancy water bottle
A stylish or visually appealing water bottle can increase your chances of drinking fluids. You are more likely to carry and use a water bottle you find aesthetically pleasing, which can constantly remind you to hydrate throughout the day.
Moreover, current technology has enabled the creation of smart water bottles to lure you to drink more water. These water bottles can track the amount of water your body requires and adjust it based on your physical activity. When it’s time to drink, the bottle glows to remind you to take your sip.
Opt for visually appealing water bottles. It’s even better if you can afford a smart water bottle such as the HidrateSpark TAP or the HidrateSpark PRO, which cost $19.99 and $69.99, respectively.
6. Focus on your body’s signals
Pay attention to your body’s signals for dehydration, such as thirst, dry mouth, and urine color. Thirst is a natural signal that your body needs water, and the color of your urine can indicate your hydration status. For instance, clear or light yellow urine suggests proper hydration, while dark yellow urine indicates that you need more fluids.
When you experience such signals, drink fluids and eat water-rich foods. This helps maintain the balance of fluids in your body and prevents dehydration.
7. Drink a glass of water before each meal
Drinking water before each meal ensures that you stay hydrated throughout the day. This is particularly important because, during the day, you may not always be aware of your body’s hydration needs due to many responsibilities or busy schedules.
Sometimes, your body may mistake thirst for hunger, leading to overeating instead of hydration, which can cause unhealthy weight gain. Drinking water before a meal can help distinguish between your body’s need for hydration and hunger, preventing overeating and dehydration.
Incorporate the habit of drinking water before each meal to establish a routine that serves as a reminder to stay hydrated throughout the day, especially when you may be occupied with other tasks and forget to drink water.
8. Turn to fruits and veggies
In addition to carb-heavy hydrating foods, fruits and vegetables contain high water content, which provides hydration. They also offer essential vitamins, minerals, and antioxidants that improve overall hydration and well-being.
Snack on hydrating veggies such as tomatoes, lettuce, celery, broccoli, cabbage, carrots, and spinach, and fruits like strawberries, cantaloupe, kiwi, watermelon, and oranges to contribute significantly to your daily fluid intake.
9. Keep track of hydration with a smartphone app
Technology has led to the design of several smartphone apps to help you track your daily water consumption. These apps can send reminders, log your water intake, and provide insights into your hydration habits.
You can customize these apps to your preferences, making establishing and maintaining a consistent hydration routine easier.
The most well-rated popular hydration apps you can download freely on your smartphone are Water Reminder, Water Tracker Waterllama, free on the App Store, and Water Drink Reminder.
If you don’t want to download any of them, you can set a timer to remind you it’s time to take your drink.
10. Flavor it up
If plain water is unappealing, add natural flavor enhancers like lemon or cucumber slices without compromising health.
Adding a splash of 100% fruit juice or a few drops of natural extracts can also provide a burst of flavor, enhancing the taste of water and encouraging increased water intake.
FAQs
What is the best way to stay hydrated?
Water is the best natural and effective way to stay hydrated. It is free of calories, additives, and artificial ingredients, providing pure hydration.
However, do not drink much of it because it can deplete essential electrolytes such as potassium and calcium, which are crucial for heart and muscle functioning.
What is the fastest way to hydrate your body?
Drinking electrolyte solutions is the fastest way to hydrate your body. These beverages get absorbed quickly in the body and contain sodium, potassium, and other minerals that help restore electrolyte balance and replenish fluid.
Some common electrolyte drinks include coconut water, electrolyte powder mixed in water, and sports drinks like Gatorade, Powerade, and Lucozade Sport.
Is drinking water the only way to hydrate?
While drinking water is the primary and most straightforward way to hydrate, it’s not the only method. You can hydrate your body with beverages and foods containing high water content.
Some ways to stay hydrated beyond just drinking water are consuming fruits and vegetables with high water content, such as watermelon, cucumber, celery, and lettuce, and drinking milk and dairy alternatives and other beverages.
Conclusion
Staying hydrated is not just a health recommendation; it’s a journey that nurtures your body and enhances your overall well-being. Hydration is essential for numerous bodily functions, including digestion, nutrient absorption, temperature regulation, and cognitive performance.
To stay hydrated throughout the day, start your day with a glass of water, consume hydrating fruits and veggies, and experiment with herb-infused water.
