Water is essential for life and cellular homeostasis. When you don’t consume enough water, your body will become dehydrated and develop symptoms to let you know. Some signs of dehydration in the body can include headaches, lack of energy, feelings of hunger that are actually thirst cues, constipation, chapped lips, dry skin, mood swings, etc.
Hydration is a measurement of reserves of water on the human body. A severe reduction in hydration is known as dehydration. Up to 60% of the average adult human body is water, therefore, drinking adequate amounts of water is extremely beneficial for promoting overall health and balance. That said, drinking water can be a difficult habit for a lot of us to get into, which is why I’m here today to share some tips on ways you can remember to drink your water and make it a long-term habit.
The amount of water you should drink daily is said to be between 8-10 cups per day, however, we are all unique and some of us may require more than others. I would personally aim for at least 10 cups per day, and you can always adjust by drinking more or a little bit less dependant on your personal level of activity, your digestion, where you live [climate], etc. For example, if you sweat excessively from being in a hot climate or being highly active, you will need to increase your water intake to make up for your water loss. Furthermore, if you eat a high-fiber diet and you are not consuming enough foods that contain water, you would also need to increase the amount of water you drink.
KEY FUNCTIONS OF WATER IN THE HUMAN BODY: Aids metabolism, transports nutrients from our food [water-soluble vitamins], acts as a solvent [dissolves substances], cellular rejuvenation, reproduction, and survival, thermoregulation [sweating], eases digestion, breaks food down and carries waste products, cellular membrane function, lubrication of joints, acts as a shock absorber, enhances the function of nerve cells, and moistens mucosal membranes which line many tracts and structures human body.
Let’s get to my 10 tips to keep hydrated…
1. REUSABLE WATER BOTTLE: There are so many high-quality, fancy, reusable water bottles out there, and I’m all for it. I personally love sipping from a water bottle that feels good quality and looks cute— it makes me excited and motivates me to drink my water. I’m a sucker for a water bottle that can look cute in photos too [if we’re being completely honest]. Whatever relates to you and your lifestyle, find yourself a good quality reusable water bottle that will help encourage you to bring it around and sip out of it more. I’m currently loving my Jade Bottle that comes with a reusable straw! I find it so much easier to drink more water when the bottle has a reusable straw. Jade bottles are reusable water bottles made to make you feel amazing from within by keeping hydrated with a fashion forward design to fit your personal style— I’m all about personalizing my life.
2. SIP FROM A CLEAR JAR: Use a simple clear jar, like a mason jar, or any clear container that physically shows you how much water you have [or haven’t] drank. Having a visual is a great motivator. I have a 1.5L jar at home that I always fill when I know I’ll be home all day doing work. I fill it up and keep it beside me so I can see how much water I’m drinking throughout the day. I like to make sure I at least finish the entire jar by the end of the day.
3. INFUSE + ADD COLOUR: If you are the type of person who genuinely does not enjoy drinking water, try infusing it with refreshing flavours to give it some taste to make it a more enjoyable habit. Adding something vibrant and colourful like a slice of lemon, mint, cucumber, or even strawberries can help you be more drawn to your water. Here are a few combos I personally enjoy: lemon + cucumber, strawberry + mint, or lemon + lavender.
4. PLAN AHEAD: Something I find helpful when trying to drink more water is filling up my bottle before bed then placing it in the fridge or by my bedside. Doing this helps me begin my day with instant hydration since it’s in my face and ready to drink. When you fill your water bottle and have it ready to go and placed somewhere in view, it can make it easier to get in the habit of drinking it. I like placing mine on my nightstand or in the fridge because those are two places I look first thing in the morning— the perfect hydration reminder spots.
5. REUSABLE STRAW: Okay, I don’t know about you guys, but having a straw makes sipping water so much easier for me. If you don’t already have a water bottle with a reusable straw, get one and test it out for yourself! I bet you’ll find it much easier to get your water intake in. There’s just something so easy about it! You can find reusable water bottles that come with reusable straws attached or unattached, depending on your preference.
6. SET ALARMS: If you’re really trying, but still failing to up your water intake, try setting alarms in your phone as a reminder that says DRINK YOUR WATER across your screen when it goes off. I use alarms on my phone for so many different reminders. My phone is always nearby so it’s quite effective for me to have reminder alarms set if I don’t think I’ll remember something important. Some of us need an extra reminder, especially when we are on the go-go. Setting an alarm can be a good start to help form the habit of drinking more water.
7. KEEP WATER BOTTLES IN REGULAR SPOTS: Keep a water bottle with you in frequent locations, whether it be your office, in the car, in your purse/backpack/gym bag, etc. Keeping a water bottle in usual spots can help save you if you happen to forget to take one with you for the day. I always keep a reusable water bottle in my backpack, then once I’m at school I’ll fill it up with fresh water to make sure I get adequate hydration while I’m on the go. I also have one in my gym bag and we like to keep one in the car as well. There’s nothing worse to me than forgetting my water bottle! It’s comparable to forgetting my phone.
8. USE WATER AS YOUR SMOOTHIE BASE: Swap out your nut milk, or whichever milk you use, for water in your smoothie base. It’s an easy way to up your water intake. Using water as a smoothie base often makes the smoothie less creamy, which is why I would suggest adding some avocado into your blend to keep your smoothie nice and creamy when using water as your base. Other ingredients that help make smoothies more creamy and thick are frozen banana and nut butters.
9. HYDRATING FOODS: Eat more hydrating foods. Incorporate them into your meals, or enjoy them as a snack. It’s such an easy way to get more water in. Some of my favourite foods that contain rich water content are watermelon, grapefruit, pineapple, strawberries, zucchini, cabbage, cucumber, celery, lettuce, bell peppers, and spinach.
10. SIP BEFORE YOU EAT: Try getting in the habit of drinking a glass of water before your meal. Not only is this a way you can add more water to your day, but it can also help aide in digestion. In addition, sometimes our thirst cues can be mistaken for hunger cues, therefore a glass of water before you eat might actually feel satiating!
I hope you enjoy today’s hydration tips, and most of all I hope you have an amazing day! Thank you for popping by the blog. For more healthy lifestyle inspirations follow me over on Instagram @jennalavassani, and be sure to check out @jadebottles too for all the sipping in style inspo!