Water and adequate hydration are vital to our health and wellbeing. In fact, our bodies are made up more than 50% water. Hydration supports our cardiovascular, immune and even musculoskeletal systems. Adequate water consumption helps to normalize blood pressure, lubricate joints, promote digestion, support circulation and transportation of nutrients throughout the body. This January, many of us will be looking to set goals and resolutions to improve our health. Resolving to drink more water is a simple goal that you can quickly and easily implement. Here are seven tips to help you get started… to remember, think HYDRATE!
Handy. You will drink more if you have water, if it is easily accessible. Consider setting out a pitcher, jug, or bottle filled with your daily goal amount and keep it on the counter, so it is handy. You will see it throughout the day and be reminded to drink. You are also more likely to drink water when it is room temperature as opposed to when it is chilled. Another option is to carry a water bottle with you throughout the day.
Yum. Flavoring your water is a great way to switch it up and enjoy drinking water more. Get creative adding fruits such as citrus, berries and melons along with cucumbers and herbs to infuse in the water. If you need some help getting started, here are some delicious, infused water recipes!
Drink Reminders. If you often get busy during the day and struggle to remember to hydrate, it may be helpful to set a reminder on your phone at intervals throughout the day to remind you to take a drink. Also, many smart watches allow you to set hydration goals and reminders.
Routine. Make a hydration routine for yourself. Try to drink a glass of water at the same time you do another daily task, such as brushing your teeth, or before mealtimes. For example, if you drink a glass of water when you first wake up, before each meal and before you go to bed, you will have consumed 5 cups of water and be well on your way to reaching your daily goal!
Alternate. While water is a great drink to keep you hydrated, it is not the only option when it comes to fluids; almost any liquid can count! Try to minimize sodas and drinks with sugar, or at least cut down portions and after having a higher sugar drink, make your next drink water! Unsweetened coffee, tea, and sparkling water make great choices in place of water.
Track. Another tip is to track your daily fluid consumption. A general recommendation for water intake is around 1 once of water per kilogram of body weight. So, if your goal is to drink 75 ounces per day, record each time you drink a glass or bottle of water. There are many smartphone and smartwatch apps that can help make this easier and you can readily see your progress this way throughout the day!
Eat your fluid. Another way to make sure you are consuming enough liquids is by eating foods with a higher water content. Foods including melons, pineapple, cucumbers, zucchini, lettuce and celery are all over 90% water! Add in broth-based soups with veggies as healthy choices as well.
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