There's nothing worse than being parched, and not having anything to drink. Thirst is often one of the first signals that your body needs fluids. And if you don't drink enough water, you can become dehydrated – which isn't just uncomfortable, it can be dangerous too. Water is essential for human life. We need water to survive and thrive. Not only is water necessary for our physical health, but it's also important for our mental well-being. In this blog post, we will discuss 13 ways that you can drink more water and improve your hydration habits!
13 Hacks To Increase Your Water Intake
Do you drink enough water everyday? Most people know they should drink more water, but few actually do it. Dehydration is a serious problem, and it can lead to all sorts of health issues if left unchecked.
Sometimes we need to manipulate our minds to make them do what we want.
So, here are 13 tips to help you make sure you're getting enough water each day.
Add some flavor to your water.
Sure, water has a lot of advantages, but it isn't the most delicious beverage. Water enhancers may be added to make it more appealing. A squeeze of lime or lemon is a wonderful way to give your water some flavor without adding any calories. Another fantastic alternative for those with a sweet tooth is honey. You may even combine lemon and honey in your water since it has been shown to have a variety of health advantages.
Use a Straw
Sipping from a straw can help you drink more quickly, meaning you'll consume more water overall. You're more likely to gulp down water when using a straw as opposed to sipping from a bottle. Not only that but drinking from a straw makes it more accessible - think about being able to discreetly sip on your water during a meeting instead of having to unscrew and drink from your bottle every few minutes.
Please avoid using plastic straws, as we are all well aware of the negative environmental effects. Steel or copper straws would be a much better choice!
Take advantage of unusual methods to quench your thirst.
Did you know that making small changes to how you drink water can make it feel like a whole new experience? Research suggests that this simple switch-up can help make water more enjoyable. The researchers had 300 study participants consume water in different ways, including some that they came up with themselves. These included drinking it out of a martini glass or from a spoon. Most individuals preferred drinking water in a martini glass when compared to a regular cup.
So if you despise the idea of sipping water from an ordinary cup, consider using a martini glass or any fancy glass of your liking.
Isn't it frustrating when you're parched and reach for your water bottle only to discover that it's empty? By getting up to refill your water bottle as soon as you finish it, you are ensuring that you will have enough water later and eliminating any potential excuses for not drinking more water.
Wash down those meds with a full glass of water
Although this might not apply to everyone, but for those of you who take medicines or supplements, aim to drink a full glass of water after taking them. Many prescription drugs and supplements are intended to be taken several hours apart for optimum effect, so this little change may significantly boost your water intake.
Carry a water bottle to every workout
Maintaining hydration levels is crucial when exercising. Make it a rule to drink an entire bottle of water during or after your workout session. This way, you can link the activity with staying hydrated, which is also beneficial for your health. Of course, you'll need to drink more or less water depending on how active you are and what level of exercise you're doing, but even just a few sips before, during, and after your workout will mean an empty water bottle in no time.
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Keep water bottles full and within reach
If you're anything like most of us, you probably won't fill your water bottle before leaving the house, and because it seems unwise to buy it when out, especially since I have my (full) refillable bottle with me, I just wait till I can refill it, which might mean I go without water for hours. By doing this, you're wasting valuable hours that could be spent drinking water. Water is essential to our survival, so it's important to keep full water bottles in places where we spend a lot of time. This might include bags, cars, bikes, all around the house, office spaces, etc. There's no downside to having a full water bottle with you!
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Set bite-sized goals
Being told to drink 3-4 liters of water a day can feel daunting, but it's manageable if we break it down into smaller goals. If we aim to drink two glasses by 10 A.M, four by lunchtime, and six by 2 P.M, then it doesn't seem so bad. I find that creating small bite-sized goals throughout the day helps me make more progress, and I imagine hitting my hydration goals would be no exception.
Use a marked water bottle
There's something special about seeing my development as I go that encourages me to continue working hard, no matter what it is I'm doing. Having a fun, eye-catching method of understanding how much effort I'm putting in is the ideal approach to keep me going. Bonus points if the thing I use to track my progress is as enjoyable to look at as the outcome itself. A water bottle marked with liters or hours might be helpful to reach your daily personal water goal.
Use an App
We often get so caught up in our lives that we forget to drink water.
There are many apps available that can remind you to stay hydrated, and even show you how much water you've consumed throughout the day.
These can be great reminders and everyone should surely incorporate this hack in their daily lives.
Add lots of ice to your beverages
Water may be a bore on its own, so adding a lot of ice to your favorite beverages and smoothies is an easy way to get some hydration. Adding only four ice cubes to your glass adds roughly half a cup of water, yet your taste buds will barely register it.
Consume food with high water content
Fruits and vegetables are a fantastic way to make sure you're getting enough water throughout the day. Cucumbers, tomatoes, watermelons, and strawberries are around 90% water, so consuming them will help you reach your daily goal without even trying.
Not to mention, they're full of essential vitamins and minerals that are necessary for a healthy lifestyle.
Reward yourself: You deserve it
There's something special about getting a little reward for doing what you set out to accomplish. It simply encourages you to continue pushing forward! Make a resolution that if you meet your goal every day for a week, you may treat yourself to that delicious coffee beverage or spend even more time on Netflix or Instagram than usual. Perhaps after consistently hitting your water goals for some time, you could reward yourself with something more significant. Of course, staying hydrated and reaping the health benefits that come with it are their reward, but we all deserve an extra pat on the back every once in a while!
There are endless ways to make sure you're getting enough water, and these are only a few of them. But by utilizing even just a couple of these methods, you can make a world of difference for your health.
But how much water should you drink? How do you know if you are hydrated?
These are some questions that might come along your hydration journey.
Let's jump right in.
Signs & Symptoms of Dehydration
Your body's water conservation mechanisms activate when it senses a lack of water. Only processes that need water are given a rationed supply. The kidneys prevent more fluid from escaping by stopping urine production, tear ducts don't produce tears, skin becomes dry, the mouth feels dry, and you can no longer sweat. This is your body shutting down and telling you to rehydrate.
Dehydration can also induce Dizziness, Fatigue, Confusion, and Headache in some people.
Dehydration, in and of itself, causes physical stress. There is a vicious cycle that connects dehydration and stress.
When you become dehydrated, your body responds by releasing cortisol, which is a hormone that it uses to respond to stress. Your body essentially experiences physical dehydration in the same way as it would experience mental or emotional turmoil. And because activities associated with stress, such as increased heart rate and heavy breathing, also cause dehydration, the deficiency quickly becomes exacerbated. Thus begins a vicious cycle where dehydration causes stress and then further leads to more dehydration.
To combat dehydration, you should avoid consuming certain foods and beverages.
Because salt (sodium chloride) drains the water out of your cells, salty foods are foes to hydration. That's why snacks like popcorn, chips, fried meals, and cured meats make you want to drink. Furthermore, because this water is utilized to eliminate excess salts through urination, it rapidly leaves the body as soon as you drink it.
Highly alcoholic drinks, such as whiskey, beer, wine, and vodka dehydrate your body. Ethanol enters the bloodstream and suppresses the mechanism that regulates water returning to it from the kidneys. The result is dehydration since water escapes through urine instead.
When you consume alcohol, you're essentially guzzling yourself to dehydration.
After a night of heavy drinking, notice the feeling of a head-splitting hangover. This is your body warning you that it is dehydrated. The greatest hangover cures are those that replenish water and electrolytes fast after a single night's consumption.
Aerated drinks (Soda)
Soda, contrary to popular belief, does have some hydrating capabilities, and it can be included as one of your many sources of water. However, what makes soda so bad is the fact that it includes two things that are bad for the liquid to remain in the body: sugar and caffeine.
Consuming large amounts of sugar causes your body to flush the excess out through urine, and as we all know, caffeine is a diuretic. So even though soda can be hydrating in moderation, you will soon expel the liquid gains.
It's the same with Coffee, which has a lot of caffeine. However, to claim that coffee causes dehydration necessitates further study.
How much water should you drink?
How much water should you consume daily? It's a straightforward question with no simple solution.
Every day, your body loses water through essential functions such as breathing and sweating and urinating. To maintain proper function, you must consume fluids and foods that contain water to replenish what is lost.
According to studies, adequate daily fluid intake is:
- 3.7 liters of fluids a day for men
- 2.7 liters of fluids a day for women
Your water intake should be personalized to you as an individual. This is because your hydration needs are based on many factors such as your health, activity level, and location. Although there have been different studies released over the years with varying recommendations, nothing beats knowing what works best for YOUR body.
By understanding how much fluids YOU need, it'll become easier to estimate how much water you should consume daily.
How do I know if I'm drinking enough water?
Chances are, you're consuming enough fluids if:
- You don't often feel thirsty
- Your urine is either colorless or slightly yellow
To know how much water you should drink each day, always consult with a medical doctor.
So, what can you do to make sure you’re getting enough water? Pick any of the thirteen tips to help increase your water intake, we shared above. Follow these simple steps and you’ll be on your way to better health in no time!
Are there any tricks that work for you when it comes to drinking more water? Share them with us in the comments below.
And while you are at it, go get yourself a glass of water.