Staying hydrated can be challenging. Drinking some water every day is a good start, but remaining properly hydrated can be impacted by your age, activity level, climate, diet, and medication use.
Then there are barriers that are just human nature, like simply forgetting, procrastinating, a preference for other less hydrating beverages, or, for some, a lack of access to clean water.
Remember, Pure Essentials’ recommendation for adequate hydration is half your body weight in ounces every day.
The standard "8 ounces, 8 times a day" rule doesn't take into account different body types, activity levels, climate, food preferences, or an individual's unique physiology. If you're 150 pounds, your target is 75 ounces. If you're 200 pounds, adjust accordingly, and so on.
That might sound like a lot (which is exactly what your body needs). Do your best! Set a goal of improvement, not perfection and drink one more glass of water today than you did yesterday.
Now you know how much water to aim for each day. What about the discipline it takes to ensure you get to or near that target? We’ve got you covered. These tips below may help you set and stick to a new routine of proper daily hydration.
Practical Hydration Tips
Start by making it a habit to drink water regularly, not just when you feel thirsty. Unfortunately, thirst is not a reliable indicator of hydration. By the time you feel thirsty, you may already be mildly dehydrated.
The better practice is to drink some water before you get thirsty - and keep that daily target in mind: half your body weight in ounces (or more if you sweat a lot or have a medical condition that requires more fluid intake).
Consider these strategies:
Use apps or reminders. Your phone is a handy tool for wellness! Some apps and wearable devices help you track water intake and remind you to drink water throughout the day. Set alarms or notifications or use a calendar or a journal to track your water intake.
Incorporate hydrating foods into your diet. Drinking water is the fastest path to hydration but you can also get water from foods that have high water content. Get plenty of fruits, vegetables, soups, and dairy products. These also provide other nutrients and antioxidants that support hydration and overall health. A few hydration rock stars include watermelon, cucumber, celery, tomatoes, lettuce, zucchini, strawberries, cantaloupe, peaches, and oranges.
Flavor your water. Have a sweet tooth? Add some natural flavor to your water with fruits, herbs, or tea. Try sparkling water, mineral water, or coconut water, as long as they are low in sugar and additives. Avoid or limit drinks that can dehydrate you, such as alcohol, caffeine, soda, and juice, as they can increase fluid loss, cause inflammation, and reduce the effectiveness of water.
Did you drink a cup of coffee and a soda today? Yep, now your body needs even more water to compensate for those. Remember, only water is water! If you crave the flavor - and many of us do - here are 10 of our favorite infused water recipes.
Use a water bottle with measurements. You might find a little more motivation to keep going by using a water bottle that clearly shows how much you’ve consumed. They can help you monitor your water intake and motivate you to drink more water.
Try an infuser water bottle. These nifty bottles come with a built-in infuser for fruits, herbs, spices, or teas. They're perfect for those who prefer an instant splash of flavor in their water. Plus, it’s a fun way to experiment with different tastes while encouraging you to drink more.Use high tech to your advantage. “Smart” water bottles do more than just hold a beverage. They connect to your phone and track your water intake, remind you when it’s time for more, and some even blink or glow to signal when it's time for your next sip. It's like having a hydration coach by your side all day.
Utilize portable water filters. For those who are always on the move and might not always have access to clean water, portable water filters can be a game-changer. They can purify water from various sources, ensuring that you can maintain your hydration routine safely wherever you are.
Hiking or camping? Try a hydration Bladder. If you're an adventurer or love to go for long hikes, a hydration bladder is a must-have. Worn as a backpack or slipped into your bag, these bladders can hold a significant volume of water, allowing you to sip through a tube without stopping your activity. It's hands-free hydration at its best.
Keeping yourself hydrated doesn't have to be a chore. It's all about making small, smart changes to your daily routine. Set those phone reminders, munch on juicy fruits and veggies, and hey, why not throw some tasty twists into your water?
It's these easy-peasy tweaks that can make a huge difference in your hydration game. Remember, it's not just about sipping water, it's about giving your body the love it deserves.