Clever Ways to Drink More Water
Our bodies are made up of about 60% water, so it’s important to maintain a healthy fluid balance for our cells and bodies to function properly. Beyond just being thirsty, water can support digestion, metabolism, energy, joint lubrication and it can help headaches and migraines that may be attributed to dehydration. The amount of water each person needs varies on the individual, but in general, it is a good idea to stay hydrated, especially if you are losing fluids in during a workout.
When you’re doing a sugar detox or transitioning to a low-carb or ketogenic diet, staying hydrated and balancing your electrolytes (potassium, sodium and magnesium) can really help ease the common “detox flu” symptoms many people experience.
Even if you’re not in one of these categories, everyone can benefit from being more mindful of their fluid intake, especially in the hot summer season! Like most people, it’s not as easy as it sounds to remember to drink enough throughout the day, which is why I’ve put together a few tips to make it a little easier along with a simple 7-Day Drink More Water Challenge tracker to inspire you to actually follow through with your goals!
MyHealthyTransitions Health Coaching Drink More Water Tips:
1. Liven it up a bit
Even as an Integrative Nutrition Health Coach, I find it difficult and unappealing to drink plain water, whereas I look forward to hydrating with just a little flavor. Instead of artificially sweetened beverages, you can add zest to your water with fresh herbs, a drop or two of essential oil, seltzer or you can easily make your own spa water with citrus, berries or cucumber!
2. Make it convenient
Remembering to drink water can be hard when you’re on the go and busy. If you have a glass of water or stainless steel water bottle by your bedside so you drink it right away upon waking and at work near your desk and in your workout bag you’ll always be prepared to fill it up. I like to use mason jars too!
3. Pair it with daily activities
Setting up pairing strategies when trying to remember to do something is a healthy habit hack. For example, drink 8 oz. of water and lemon tea upon waking, a glass of water after your meal (drinking too much before or during can sometimes disrupt healthy digestion due to diluting needed stomach acid) and at least 16 oz. with your workout.
4. Set a reminder
Just like with anything else, we can use technology to our advantage by setting up daily reminders on our iPhones or computers to remind us to drink more water. You can download a habits app, or you can just use the reminder app on your phone. Not into technology? Old fashioned post-it notes work too!
5. Download an app
Did you know there are apps that track just water? Technology makes it so much easier to keep track of your progress if you are the type of person that has a hard time remembering, or if you’re competitive and like to see your streaks and milestones, this might be the right strategy for you.
6. Log it
Being mindful of how much you’re drinking is the first step to drinking more if you aren’t meeting your daily minimums. Most fitness trackers and habits apps have a place to log your water intake because it’s so important. If you don’t already have an electronic way to track, good old pen and paper work too!
7. Buy a vibrant stainless steel or BPA-free water bottle
I like my beverages to be cold so I love my stainless steel water bottles that keep my liquids cold for up to 24 hours. There are tons of fun designs to choose from and I even get compliments when my water bottle matches my outfit! Make it cute and fun and it becomes a fashion accessory.
8. Eat hydrating foods
Hydration doesn’t have to be exclusive to plain water. Add in more water-rich foods like celery, cucumber, watermelon, berries, oranges, grapefruit. Even nutrient-rich bone broth, soups and smoothies can contribute to your overall hydration levels.
9. Expand to herbal teas
Hydration doesn’t always have to be limited to plain water. Other beverages like herbal teas (hot or cold) count towards your daily water allowance. When I run my 21-Day Sugar Detox Group Programs, herbal teas even curb cravings for sweets! Herbal teas can also be very helpful to relieving stress and promoting relaxation as well as cleansing or energizing depending on the herbs and tea blend…so the health benefits of teas go well beyond simple hydration.
10. Join a 7-Day Water Challenge
Sometimes its easier to establish healthy habits if we break them down into smaller chunks. If you can commit to just 7 days of 8 glasses of water a day, you might be surprised how much easier it is to keep it up in the long term! Start small and work your way up to big goals. Any positive action adds up. Download the FREE MyHealthyTransitions Health Coaching 7-Day Drink More Water Challenge and get started right away!
Need help following through with your intentions to eat healthfully and exercise regularly? Request a complimentary health consultation with Beth to discuss your nutrition and fitness goals and what it would be like to design your custom wellness blueprint!