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. Signs of dehydration in the body 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, and a severe reduction in hydration from either no water intake (or diuretic usage) is known as dehydration (source). Up to 60% of the human body is water (well, the average adult human body to be exact), 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 role of water in the body is important for many key functions— metabolism, transportation of nutrients from our food (water-soluble vitamins), dissolves other substances in the body (acts as a solvent), 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. It’s a pretty big deal if you ask me!
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 aim for at least 10 cups per day personally, 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 (the type of climate), and so forth. For example, if you sweat excessively (due to a hot climate, or being highly active) you will need to increase your water intake to make up for your water loss, 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.
10 TIPS TO KEEP HYDRATED— these are tips that have personally worked for me, which is why I’m sharing them with you! Take or leave what you like from this list, and be sure to comment below and share with me what tips work for you when it comes to keeping adequately hydrated.
1. Purchase a Quality Water Bottle
There are so many high-quality fancy 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. Drink from a Clear Jar or Container
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 finish the entire jar by the end of the day.
3. Infuse it, 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
- Blackberry + mint
- Lemon + lavender
4. Plan the Night Before
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 so I can 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. Use an Eco-Friendly, Reusable Straw
Okay, I don’t know about you guys, but having a straw makes sipping water so much easier for me! It’s like my lazy girl hack. 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 in your Phone
If you’re really trying, but still failing to up your water intake, try setting an alarm 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 and doing everything else. Eventually you likely wont need the alarm to remind you to get hydrated, but it’s a good start to help with forming 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 in the Base of your Smoothie
An easy way to add more water into your day is by swapping out your nut milk (or whichever milk you use) for water. 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. Add Hydrating Foods to your Day
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. Drink before you Eat
Try getting in the habit of drinking a glass of water at least 20 minutes before you eat your meal. Not only is this a way you can add more water to your day, but it also can 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 at @thenourishedblonde, and be sure to check out @jadebottles too for all the sipping in style inspo!