April 28, 2021
Five Easy Ways to Stay Hydrated Throughout the Day
There’s nothing so essential to human health as the universal solvent. Water plays a vital role in every body’s parts and functions, affecting everything from blood circulation and digestion to immune function and mood. Studies show that even mild dehydration can result in fatigue, lower mood, and less alertness. On the other hand, increasing fluid intake can help reduce body fat and promote weight loss.
Doctors recommend that adults have at least four to six cups of water each day. If you want to go even more specific, you can also use a daily water intake calculator to give you an exact figure based on your weight and typical activity level. The problem, however, is how to hold yourself to that figure.
Remembering to hydrate can be difficult, especially for people with full schedules and busy lives. So make it easier on yourself, and check out these five easy ways to stay hydrated throughout the day.
1. Make a Schedule.
If the need to hydrate frequently slips off your mind during the day, take active steps to remind yourself to drink. Try setting the alarm on your phone every few hours to let you know it’s time for a glass of water. You can also gradually train yourself to drink water regularly by making a habit of drinking at set times, like before each meal or between switching tasks throughout your day. If you want to go even further, you can keep track of your fluid intake, as well as meals, snacks, and exercise for the day in a wellness journal.
2. Keep a Water Bottle at Hand
Shop around for a reusable water bottle that’s easy to bring with you throughout the day. Larger sizes are great for naturally encouraging higher consumption, but make sure you choose an option that’s also comfortable and convenient to carry around to help you hydrate.
3. Go for Flavored Drinks.
Flavored drinks aren’t necessarily bad for your health, depending on what kind you opt for. You can instantly make a palatable drink with minimal ingredients just by infusing water with fresh fruit, vegetables, or herbs. Add ingredients like cucumber slices, lemon, strawberries, or fresh basil or ginger to ice-cold water for a quick and easy refresher.
You can also have fun enjoying the wide world of teas. Green tea is a particularly healthy choice that benefits from soothing anxiety, improving blood flow, and boosting brain function.
4. Eat a Well-Rounded Diet
Up your fluid intake by drinking water itself and ingesting foods with high water volumes. Fill your plate with vegetables like cabbage, celery, cucumbers, lettuce, spinach, and cooked squash—snack on fruits like cantaloupe, watermelon, and strawberries. You can even find good water sources in dairy products such as cottage cheese, milk, and yogurt that can help you hydrate.
5. Cut Back on Caffeine and Alcohol.
Be aware that caffeine and alcohol can cause dehydration, so consume in moderation and make up for it by rehydrating after. If you’re in the habit of starting the morning with coffee or ending the evening with a glass of red, follow it up with a glass of water to hydrate.