My 7 Hydration Tips

What is hydration? The process of causing something to absorb water.

 “The human body requires adequate hydration to function properly.”

Staying well-hydrated is a critical part of a healthy lifestyle. Did you know our bodies are about 60% water? Maintaining the right balance of water allows our body to function correctly.

Water helps regulate our body temperature, provides moisture to our skin, eyes, nose, and mouth. It carries nutrients to cells, cushions our joints, flushes out toxins and prevents constipation. 

It’s important to understand your hydration needs. Generally, the recommended fluid intake for men is 125-130 oz/day (approx. 16 cups) and 91-95 oz/day (approx. 12 cups) for women (1,2). Fluids from all food and beverage sources count towards these amounts (source: the national association of sports medicine).

For every cup of coffee or two cups of black tea, you should drink one cup of water. Coffee and black tea have a diuretic effect (source: Mayo Clinic).

Don’t make drinking your daily water boring. There’s nothing more fun than to hold a colorful glass in your hand. I highly recommend these 12 oz glass tumblers, color water glasses with embossed design. They are dishwasher safe and durable for everyday use. 

My tips for keeping hydrated:

1. Set a Daily Goal.  Write your goal down and keep track. This habit will help to motivate you and keep you on track.
   • Example: Monday, August 10, 2020–I will drink 100 oz of water today.
2. Keep a water bottle at the ready.  When you have your water bottle handy, it’s at the ready to grab and take with you on errands; it’s there, right in front of you at work on your desk or next to you while traveling. It’s a visual reminder to drink more water! A reusable water bottle is the best. There are some great ones on the market. I love Hydrate Spark 3 Smart Water Bottle. It comes with an app and alerts you when it’s time to take a sip keeping you on track to reach your goal.
3. Use a straw. It’s handy and makes the water go down a tad easier and quicker. Before I know it, 8 oz is gone, and 16 oz is down the hatch, that was easy!   I enjoy using these extra-wide reusable smoothie straws. They come with a cleaning brush and are BPA Free. 
4. Drink water at the wake. Drinking 16 oz of cold water in the morning upon waking, revs up your body. It tells all your organs, it’s time to rise and shine!  
5. Drink water before meals. It’s always a good idea to drink water twenty minutes before you eat a meal. The recommended intake is 13 oz for women and 16 oz for men. You’d be surprised how this will help you keep your meal portion in control. Often our bodies may mistake feelings of thirst for hunger. Drinking a glass of water can help you determine whether you are feeling real hunger.  
6. Drink water before and after a workout. Hydration is key to protecting you from heatstroke in warm weather and frostbite in cold weather, as your body’s circulation plays a protective role in both types of temperatures and needs water to function properly. It’s essential to drink water after your workout to replace the fluids you lost through perspiration and urination. Several factors determine the amount you need, including hot or humid conditions and in the elements for long periods vs. short period. The Fitletic Hydration Belt is durable. Carry your hydration with you when you work out outdoors. The belt has a pouch for your items, phone, car key, ID, and a few bills. Never head out for a workout without it!