Have you heard the saying that you should drink eight glasses of water per day? While that may not be true for everyone, it is a good rule of thumb to live by so you stay adequately hydrated, especially in the summer. Water is responsible for a variety of different roles in your body, including maintaining electrolyte balance and blood pressure, lubricating joints, regulating body temperature, and promoting cell health. Here are a few tips to keep you on top of your water intake this summer.
Invest in a new water bottle.
Not only does having a fun water bottle make you want to drink more water, but you can also protect the environment by not using plastic bottles. A good water bottle can serve as a visual reminder to drink more throughout the day. Certain water bottles have measurements on the side to make it easier to track your progress during the day.
Don’t wait until you’re thirsty to drink.
If you wait until you’re thirsty to drink water, you may already be slightly dehydrated. Focus on drinking water throughout the day, and be sure to drink more when the weather is hot. Having a water bottle or your favorite Stanley nearby will provide you easy access to drink more. If needed, set a timer on your phone to notify you when it’s time for a sip or two.
Mix up your water.
We understand plain water may not taste good for some, so try adding a little flavor to it. You can do this by adding fresh fruits to your drinks, like lemons or cucumbers, or with a flavor packet. There are many different options for flavor packets you can add to your water, with many being sugar free.
Eat water-rich fruits and vegetables.
Who doesn’t enjoy fresh fruits and vegetables, especially when it’s warm out? Eating more watermelon, strawberries, cantaloupe, peaches and pineapples can give you the extra water intake you may miss by not drinking enough. For vegetables, cucumbers, leafy greens, radishes, celery, tomatoes and zucchini are foods worth adding to your diet. Not only will these foods help you stay hydrated, but they are also full of vitamins, minerals and antioxidants to promote overall health.
Know the signs of dehydration.
Children and older adults may be more at risk for dehydration, but it can affect anyone. Children have a higher percentage of water in their bodies, so they are more prone to dehydration and may also forget to drink water throughout the day.
Keep an eye out for these signs of dehydration:
- Not urinating despite steadily drinking water
- Muscle cramps
- Fatigue
- Fever or chills
- Confusion
- Drowsiness
- Darker-than-usual urine
Set a daily goal.
The simple act of setting a goal can be motivating and make you more likely to make positive changes that last. To set an effective goal, make sure it’s SMART (specific, measurable, attainable, realistic and timely). For example, tell yourself you’ll drink 32 ounces of water per day.
Water is essential to good health, but we understand that it can be difficult to drink water habitually, especially if you’re busy or dislike the taste. These six tips can help you boost your daily water intake and create better habits around hydrating.
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