A lot of people don't realize that proper hydration consists of two parts: we all know about the need for water, but we also need electrolytes. These are often the missing piece in maintaining excellent hydration, as well as promoting steady energy. Sufficient levels of electrolytes in the body enables water to flow where it needs to flow. Chronic stress, an all-too-common phenomenon nowadays, can cause depletion of electrolytes over time, leading to suboptimal bodily functioning. My tip is to start adding a bit of salt for sodium and a source of potassium, like coconut water or even cream of tartar, to your water twice daily between meals, or adding a pre-made electrolyte mix like drops or tablets.
Invest in a reusable water bottle and keep it both close to you and in your line of vision throughout the day. By doing this, you have a constant visual reminder to drink. It is also more easily accessible to you because it is within your reach and finally, if it is not in sight, then it's not in mind. If water is not visible to you then you may be less likely to think of drinking it. All of these factors can create a path of least resistance towards building that habit into your lifestyle. For example: If you are working a desk job, then leave your water bottle on your desk. Don't leave it in your bag where you can't see it.
I have a few recommendations to help keep clients hydrated. First carry a water bottle, if you don't carry a water bottle you're at the whim of coming across water so that's the first thing. Constantly sipping water throughout the day also helps to keep hydrated throughout the day. One tip I recommend for people who struggle to drink enough water is to freeze their water bottle in the morning and drink it as it melts. Not only do most people enjoy drinking cold water more but also it seems very manageable drinking tiny amounts throughout the day as opposed to looking at a huge bottle of water and saying oh my I have to drink all of that.
The best advice I can give to help maintain hydration throughout the day, is to start the morning with a glass of lemon water. Simply take a glass of purified water and squeeze the juice of a whole lemon into the water. This will provide electrolytes, antioxidants such as vitamin C, enzymes and a refreshing taste.
First off, why should you hydrate? Hydration allows your hunger signals to properly function, and dehydration can impact mood and cognitive function. I recommend at least 100oz of water per day if you’re planning to be active, and only slightly less for the days your non-active. If water seems boring, or just doesn't appeal to you, I'd recommend you choose an electrolyte supplement that keeps you well hydrated and nourished without the unnecessary added sugars or artificial ingredients. The top electrolytes on the marketing in my opinion are LMNT, Ultima and Redmond Relyte. My other top tip? Find a cute water bottle that makes drinking water more appealing! I found that I reach for my cute, functional water bottles a lot more then a plain ole' glass. Looking for more nutrition tips and tricks? Follow me @whitnessnutrition!
Carrying a water bottle with you during the day and keeping one with you while in the car is one way to stay hydrated. Having it readily available - at arms' length makes it easy and gives you no excuses as to not drink enough. When some people think about hydration, they first think 'drink'. That isn't always the case. Choose high water-content foods such as soups, stews, fruits and vegetables which also contribute to your daily hydration. Michelle Rauch MSc RDN Registered Dietitian/Nutritionist at the Actors Fund https://www.linkedin.com/in/michelle-rauch-ms-rdn-55a6773/
One effective habit I often recommend is to always carry a water bottle with you and make a point to refill it whenever it's empty. Having a physical bottle by your side serves as a visual reminder to take regular sips throughout the day. This simple practice can help ensure that you're consistently meeting your body’s fluid needs. By making it a habit to always have a beverage within reach, you're more likely to stay hydrated without even having to think about it.
Recommend clients to incorporate hydrating foods, such as watermelon, cucumber, or celery, into their daily diet. These foods have high water content and can supplement their hydration throughout the day. For example, clients can have a side of cucumber slices with their lunch or include watermelon as a refreshing snack. By incorporating hydrating foods, clients not only increase their water intake but also benefit from the additional nutrients and antioxidants present in these foods.
Using a straw can make drinking water more enjoyable and encourage clients to consume larger quantities throughout the day. Straws provide an easy and convenient way to sip water, enhancing the overall experience. People often underestimate the impact small changes can have on their habits. By incorporating a straw, clients may find themselves naturally drinking more water without even realizing it. For example, they could have a reusable straw in their water bottle or keep disposable straws at their desk. This habit can be especially useful for individuals who struggle to drink enough water due to taste preferences or simply forgetfulness. Overall, using a straw is a unique and effective strategy to help clients maintain proper hydration throughout the day.
As I am blessed with age, I continue to honor what water does for the body. It is really an aging backwards go to accessory of choice. Start early in your life and choose this healing beverage before anything else. Thy shall drink water everyday. Thy shall buy a mug or cup that when you look at it, this will remind you of the need of water. I stopped drinking sodas in high school during the Lent season. Started focusing on water more in my forties and been so disciplined to stay on track with it everyday. Don’t like the taste? Add: Blueberries, Strawberries, Limes, Lemons and flavoring. Make a date on your phone to drink water 2 hours before bed time. Place it on your exercise apps and your whole like will shift for the better. You will have glowing skin, healthy weight along with a solid diet, better quality of hair and doing the inward person a good deed. Sometimes, I just have to hard or go home. I sometimes turn up my H2O game and say on a few days out of the week I will drink MORE water and start early in the morning. I sometimes add my teas to this equation. I admit I need to make adjustments to meet the goal. I make it my go to beverage of choice to maintain my health and I see the difference everyday. Get intentional about it and lean into being disciplined and you too will see the immediate change. You have go stick with it (nothing changes unless you do) and if you did not succeed one day….Get up again and again but keeping trying. Until next time….#glowing
Clients can maintain hydration throughout the day by incorporating herbal teas or infused water alongside regular water consumption. These alternatives add variety to their hydration routine and may make drinking water more enjoyable. For example, they can try brewing a refreshing hibiscus tea or infusing water with sliced strawberries and basil. By providing different flavors and aromas, clients are more likely to stay consistently hydrated. It's important to note that while herbal teas and infused water contribute to hydration, plain water should still be the primary source of daily fluid intake.