We all know that water contributes to wellness in many, many ways, which is why it’s so important to keep checking your water intake. Staying hydrated is sometimes easier said than done .
Here’s the good news. There are some simple ways to bump up your water intake, including:
- Carrying a reusable water bottle
- Replacing sugary drinks
- Making healthy DIY flavouring
- Drinking with meals
- Setting simple goals
Are you ready?
14 Ways to Drink More Water
Sometimes, all you need is one good idea to start working water into your busy schedule. Here’s 14 ways.
#1: Choose Reusable Water Bottles You Love
A reusable water bottle is a great way to bring water with you on the go. Make sure you choose an attractive design — one that will help you remember to keep your bottle close at all times.
#2: Give up Sugary Drinks
Replace at least one sugary drink with plain water every day. That way, you can achievE your hydration goal without saying goodbye to your favourite beverages all at once.
#3: Continue to Drink Through the Day
Remind yourself to drink throughout the day. Try keeping your reusable water bottle within reach while you work, clean the house or play with pets or kids.
#4: Keep Cool Water in the Fridge
It’s easier for your body to absorb cool water than room temperature water. Keep your reusable AlkaWaywater bottle or ajug in the fridge so you always have a yummy cold drink to look forward to.
#5: Make Your Own Healthy Flavoring
IAre you a fan of sugary drinks, but don’t want all the extra calories, there’s another way: Make your own healthy flavouring. There are plenty of fruit water infusion recipes, including watermelon, mint, pineapple and even jalapeño, so don’t be afraid to get creative. Taste test, tipple.
#6: Set Drinking Water Alarms
You probably have your phone or computer with you all the time, which means they’re the perfect tools to help you increase your water intake.Set alarms throughout the day to remind yourself to drink water — and for better results, place your phone across the room so you have to get up to turn off the alarm and grab a drink while you’re at it.
#7: Create a Routine
It’s easier to remember a task once you’ve associated it with an everyday routine. Try drinking water every time you answer an email or phone call, let the dog out or check social media.
#8: Drink With Meals
Water helps break down your food and can aid digestion, so it’s smart to grab your reusable water bottle every time you sit down to eat.
#9: Start a Hydration Challenge
Want to make proper hydration more fun? Try making it into a challenge with your family, friends or coworkers. Choose a period of time — like one day or week — where everyone keeps track of their water intake. Once the time is up, the person who drank the most water could get a prize like a new reusable water bottle.
#10: Drink When You Exercise
Your body loses fluid through sweat, so it’s important to drink plenty of water before, during and after exercise. Especially true if you’re outside in hot or humid weather. Note that regular water is a better choice than sports drinks, vitamin water or anything with added sugar.
#11: Drink Before You Get Thirsty
Because some people might not get thirsty until they’re already dehydrated, you shouldn’t wait until you’re feeling parched. Instead, find other ways to remind yourself to keep drinking water.
#12: Know Your Dehydration Risks
Different people have different hydration needs, but they also have different dehydration risks. For example, your body might need extra water to process certain medications, so keep track of your needs and contact your doctor with any questions.
#13: Set Simple Goals
Create simple goals for yourself — like drinking a set amount before your lunch break or refilling your reusable water bottle a certain number of times. This will help you get into the habit of hydration without stressing out about your progress.
#14: Find What Works
Don’t worry if some of these hydration hacks just don’t work for you. It’s important to find ideas that click with your habits and preferences; that way, you’ll actually keep up with your new goals or solutions instead of getting bored after a few weeks.
Learn More About Proper Hydration
Good information is the foundation for even better habits. Brush up on these important facts about hydration:
Why is Fluid Intake Important?
Water is so vital that it’s considered one of six essential nutrients, along with fat, carbohydrates, protein, vitamins and minerals. Here are just a few of the most crucial things water helps your body do:
- Regulate temperature
- Lubricate joints
- Boost immune strength
- Digest food
- Remove waste products from the kidneys
- Improve sleep
- Manage mood
What Should You Know About Dehydration?
If you lose more fluid than you take in, the result is dehydration. Symptoms of dehydration can include thirst, fatigue, dizziness and confusion, depending on the severity of your condition.
Anyone can get dehydrated, especially if you’ve been sick for a while or are exercising in hot weather, but the risk is higher in young children and older adults.
How Much Water Do You Need?
Different people have different daily water intake requirements. For example, you need to drink more when exercising or working outside, because activities like these will make you sweat and lose more fluid.
However, if you’re wondering how much to drink, there’s a simple guideline to follow: about 11.5 cups (91 ounces) for women and 15.5 cups (125 ounces) for men.