Staying hydrated is a key to health. Since we are made up mostly of water when we don’t keep replenishing what we loose on a daily basis so that our bodies don’t get overwhelmed and stressed out. When we are dehydrated whatever liquid we do have inside gets moved around to make sure our major organs are able to function and keep us alive. But that is just a defense mechanism. When we are hydrated our bodies are able to function more flawlessly and processes (like detoxing, brain function and so on) can be facilitated to be at their peak performance.
How Much Water Should You Drink?
The first question that comes to mind with hydrated is how much water does it take for someone to be adequately hydrated? The old answer was 8 glasses a day. Today though, we have learned that every person is different. There are many factors that come into play when you are figuring out how much water you need a day. Plus, things change on a daily basis if you are exercising, in a hot climate, stressed out or intaking things that cause you to become dehydrated.
Here is a simple equation that is a great base starting point for anyone. Once you have calculated the base amount you need then it is all about making adjustments accordingly to your lifestyle.
For some this may seem like a lot of water. Especially, if you aren’t used to drinking so much it can seem overwhelming to have as much as you actually need. That’s why I have put together a list of 5 easy tips on how to increase your hydration.
5 Easy Hydration Tips
#1. Water Bottles!!
We all have busy lives and it’s hard sometimes to always remember to stop and get a glass of water in the middle of your day. Finding a water bottle that you will carry around with you can make a huge difference in the amount of water you are consuming.
Tips on Water Bottles
Smart Water Bottle. Luckily we live in the age of technology and there are smart water bottles now. These are easy to find with a quick Amazon search. They alert you when it’s time to drink and can even keep track of how much you have during the day.
Toxin Free. Be conscious of the kind of water bottle you carry around with you every day too. Make sure that it is high quality that will not leak toxins into your water over time or when exposed to heat.
#2. Eat Your Water!!
We don’t need to get our water intake solely from drinking it. There are plenty of foods you can add to your diet that are higher in water content and will help you reach your daily goal. Even adding more water to your smoothie can help.
Tips on Eating Water
Fruits and Veggies. Don’t overdo adding in too many fruits and veggies to your diet to make up the amount of water you need. This can be helpful but also cause issues with blood sugar spikes or indigestion. Keep track of how you feel and do what feels good!
#3. Add Electrolytes!!
Staying hydrated also means getting those electrolytes. What are electrolytes you ask? They are small elements that help our cells do what they need to do. These consist of sodium, potassium, calcium and bicarbonate. They are essential and without them some symptoms may occur like twitching, weakness and, if unchecked, seizures and heart rhythm disturbances. While we can get some electrolytes from our food sometimes it can help to add some to our water for that extra boost!
Tips on Adding Electrolytes
Electrolyte Powder. There are plenty of healthy options to add electrolytes to your water bottle throughout the day. Find one that works for you but be cautious of ones that have any added sugar in the ingredients.
Electrolyte Water. There are many options now to buy water that is already enhanced with electrolytes. This takes the work out of it and can be a quick and easy option if you are on the go.
Coconut Water Instead of Sports Drinks. Sports drinks may have electrolytes but they usually have tons of sugar! If you are looking for a great alternative to sports drinks try Coconut Water!!
#4. Filtered Water!!
Not all water is created equal. Unfortunately, many of us already know that our city’s water is not the best option and so we have been trained to switch to bottled water. This can get very expensive over time though. Good thing is there are tons of options now to have filtered water at home and on the go. When choosing the right option make sure to research what your filter is getting rid of because not all filters are created equal either.
Tips on Filtered Water
Water Filters and Pitchers. There are many different kinds of water filters now. The most advanced are going to be ones that need installation alongside your sink, but not everyone has the space for that. Check out more options like water pitchers you fill up or ones you can add to your kitchen tap as well.
On The Go Water Filters. If you are always on the go a great option is a filter stick that you can put in any water bottle that will help more so then drinking whatever is available. It is also a great option when you are traveling to make sure you are getting the most out of your water.
#5. Cut Out The Crap!!
There are many things you might be eating or drinking that are actually causing dehydration. This isn’t a bad thing necessarily IF you are supplementing with extra water to compensate. Sometimes it is easier to cut out the crap or switch to a healthier alternative. Changing out things like soda for sparkling water or limiting juice that can cause you to pee more can make a huge difference. This will help you stay hydrated and increase your overall health.
Tips on Cutting Out the Crap
Sparkling Water. Soda is a sometimes hard to break for people and causes a host of issues on your health. One of this issues is actually dehydrating you. An easily alternative is switching to sparkling water and adding in fresh fruit to get some flavor. Try to avoid the syrups unless you make them yourself to keep your sugar intake down also.
*This can become expensive if you are constantly buying sparkling water so another option is getting a soda machine at home to fill up bottles and make your own!
The Trick is Small Steps
If you aren’t used to drinking the amount of water you need for your body to be hydrated then the trick is to start out small. Try increasing your water intake by adding in one of these steps every week or every couple of weeks. Once you get more comfortable over time this will just become a habit and your body will thank you.
There are great things that happen when our bodies are hydrated. You might see some great side effects to your skin getting clearer, your brain function increasing as well as weight loss from curbing your appetite. If you stick with it and do your best then I promise it’s something you won’t regret!
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