Most people know that keeping our body hydrated is extremely important yet many of my clients struggle with exactly that. I’m often hearing things like: “I’m just not that thirsty.” or “I keep forgetting to drink my water.” Do you find it difficult to consume your daily water intake? Do you know how much water you should be drinking?
It’s likely that you were once taught the age-old rule that your body needs eight glasses of water per day. However, we now know that our bodies require more personalized numbers based on our physical makeup. A more accurate hydration goal to aim for is approximately half of your body weight in ounces of water per day; however, no matter your current body weight, you should not exceed 100 oz daily. For example, if you weigh 150 lbs, you would aim for 75 oz of water a day. Therefore, if you have a 24oz water bottle, you would need to fill it up a little over 3x per day to reach your goal.
The amount of water that you should drink daily doesn't seem like a lot until you actually try to tackle it. So if you're trying to keep up and it still seems impossible, don’t be discouraged. Take your time and keep working towards your personal goal. One ounce and one day at a time.
Making sure you stay hydrated throughout the day will help keep your body functioning at its peak performance level. When your body is dehydrated, it can cause fatigue, brain fog, and even slower metabolism. All of which can be remedied by healthy hydration habits. Here are a couple of tips to help keep you replenished throughout the day.
Using Reusable Water Bottles
When you realize that you need to be drinking more water, the first thing you probably do is search for a cup or bottle. Half of the fun of being hydrated is grabbing a new container or bringing an old favorite back to life. If you have a water bottle that reminds you of a certain place or person, or holds some significant value, you might be more encouraged to drink water.
For more practical reasons, I always choose something fairly large that doesn't need to be refilled constantly. I also like water bottles that boast the ability to stay cold for an extended period of time. If you want to hydrate more frequently, consider using water bottles with a straw. For some reason, these seem to make drinking water quickly an easier process. Most importantly, always carry your water with you, so it's always top of mind.
Setting Hydration Reminders
Of course, just carrying your water won’t necessarily keep you hydrated; therefore, I suggest putting reminders in your phone to drink water. To start off, try hourly hydration reminders and see if this frequency fits your schedule. Another fun way to enforce your hydration is through a water-tracking application on your phone. There are a wide variety of apps that allow you to set and achieve goals as well as participate in hydration competitions virtually with friends and family. Some of the most highly recommended tracking apps are Waterllama, My Water, Waterminder and Aqualert.
Experimenting with Natural Flavors and Electrolytes
If it's hard to get down the suggested amount of water in a day—either because it's unappealing or just doesn't taste good—experiment with adding some flavor. If I ever need to spice things up, I include fruits and veggies into the mix. Most of the time, I lean towards citrus fruit (don't add the peel, or you'll taste a bitter flavor), sweet fruit like strawberries, pineapple, and melon, or crisp veggies like cucumber.
To combat excessive and uncontrollable trips to the restroom all day and night, try adding electrolytes and minerals to your water. There are many types of electrolyte mixes, both flavored and unflavored. Make sure you look for healthier options without added sugar or excess ingredients. Some examples of healthy electrolyte mixers are Hydrant Electrolyte Power Mixers, Ultima Electrolyte Powders and Nuun Sport Hydration Tablets. To add minerals to your water, all it takes is a simple pinch of mineral-rich sea salt. This small addition keeps the body balanced, which leads to better water retention and overall better health.
Consuming Water-Rich Foods
It can be challenging to hit the hydration goal you set for yourself even when you are using all of the strategies above. The last tip I would suggest is to add water-rich foods into your diet. This one is not only easy, but extremely delicious. There are plenty of fruits and vegetables that you could easily include in your diet to amp up your water intake. Some of my favorite hydrating veggies are cucumber, broccoli, celery, lettuce, spinach, brussels sprouts, carrots, tomatoes, cauliflower, radishes and peppers. As for fruits, I enjoy peaches, cantaloupe, watermelon, grapefruit, apples, blueberries, oranges, strawberries, and pears. These fruits and vegetables have many health benefits including hydration when eaten raw, cooked, or even juiced.
It can be challenging to stay on top of the habit of staying hydrated, especially when you start to pay more attention to it. With a bit of planning and creativity, you'll soon notice that your body is genuinely thanking you for the extra care.
If this topic resonates with you but you know you will have trouble implementing
healthier habits for yourself feel free to book your free call with me here.