18 Simple Ways to Stay Hydrated Without Even Trying
Feeling tired? That might be dehydration sneaking up on you.
Water is essential to living, but as vital as it is, many of us (myself included) forget to hydrate. Sluggishness isn't the only side effect of dehydration, either; your complexion suffers, and you can get headaches, swollen feet, and more.
It can be a challenge to remember to drink enough water, especially with a busy schedule. To help, we've compiled a list of effortless, easy-to-adopt ways to stay hydrated throughout the day.
1. Know How Much You Need To Drink
Each person has different hydration needs, so what works for others might not work for you. Knowing how much water you need to drink can help you avoid over- or under-consuming it.
For most adults, men should drink 15.5 cups of water daily, and women should drink 11.5 cups. However, this number can vary based on factors like activity level, health status, and location. For example, if you live in a warm environment, you may need to increase your water intake to avoid dehydration.
2. Set a Goal
Set a goal for how much water to drink on a daily basis. This simple act can motivate you to drink more water as you aim to reach your target.
When you set your goal, make sure it's realistic. An unattainable goal can discourage you if you never happen to reach it. Track your progress to see how much water you've consumed and encourage yourself to drink more.
3. Set Alarms or Reminders
It’s easy to forget to drink water, especially if it’s not a regular habit. To avoid missing a glass of water, set alarms or reminders throughout the day.
You can use your phone to remind yourself to drink water. Alternatively, download apps on your smart speaker or smartwatch to notify you to take a quick water break. With alarms, you can keep yourself hydrated all day without the trouble of having yet another thing to remember.
4. Always Bring a Reusable Water Bottle
You should practice hydration in and out of the house. It can be difficult to stay hydrated when you don't have a reliable source of water outdoors. To quench your thirst, bring a reusable water bottle with you wherever you go.
With a reusable water bottle, you can take a quick gulp any time you feel parched. An insulated tumbler also keeps your water cool and fresh, especially if you load it with ice. I like to buy tumblers with attachable straps so I can easily carry them wherever I go.
5. Skip the Soda
A can of soda is a flavorful drink that we might reach for when we get tired of only drinking water. While soda is a tasty treat, it's not very beneficial for your hydration and health needs.
Soda can contain high amounts of sugar or sugar replacements, which isn't good for your body. If you feel extra thirsty, you might end up drinking more than one bottle a day. Replace soda with water. It's better for your health (and less expensive, too).
6. Add Flavor to Your Water
Since you can't drink soda every day, look for alternatives to add flavor to your drinks and get that need for something sweet out of your system. One healthy option is infused water.
Infused water is just water with an added fruit or vegetable slice. The most fun infused water combinations are cucumber-lime and strawberry-basil-lemon.
7. Try Coconut Water
Aside from infused water, you can also try coconut water. Coconut water is refreshing, hydrating, and healthy. Plus, just like mineral or spring water, you can easily find coconut water at the grocery store.
Coconut water is high in magnesium, sodium, and potassium, which is known to help with hydration. With these benefits, you can enjoy a sweet drink that tastes good without the added guilt of a sugary beverage.
8. Drink a Glass of Water Before Meals
To stay hydrated all day, drink a glass of water before meals. Yes, we're talking about a full glass of water before breakfast, lunch, and dinner. This counts as three glasses of water you can deduct from your daily water goal.
A glass of water before meals keeps you hydrated and helps you lose weight. Your brain might confuse thirst for hunger cues, so when you drink water, you get full without munching on snacks.
9. Have a Water Filter
Tap water is generally safe to drink. However, you might feel uncomfortable if you’re not sure about its cleanliness. In some parts of the U.S., it's simply not safe to drink straight from the tap. To put your worries away, install a water filter.
Apart from providing safe water to drink, a water filter also saves you money in the long run. Buying bottled water daily can be expensive, especially for large households. A water filter is a cost-effective alternative that serves up a chilled, refreshing glass of clean H20.
10. Keep a Glass Near Your Desk
I find it easier to drink water from a glass rather than a bottle. It may be because the water flows better without plastic in the way, making it more comfortable to drink as much as I want. Moreover, if I drink from a glass, I am likely to drink more without realizing it.
I like to keep a glass of water on my work desk for a quick water break. To prevent accidental spills and to keep dust from collecting, I place a suction cover on top of it.
11. Eat Foods High in Water
Other than water, certain foods can also hydrate you. With this method, you become full and hydrated at the same time.
Foods high in water content include watermelon and celery. You can eat them on their own or enjoy them with a dip for added flavor. However, don't just rely on these foods for hydration. You still need your daily water intake. Water-rich foods are a nice supplement so you don't have to rush to your fridge for a drink.
12. Take an Hourly Sip
A great way to remind yourself to drink water is to take a sip every hour. You don't have to drink a full glass of water every hour, of course. Frequent sips are enough to stay hydrated throughout the day.
Even with hourly sips, don't forget about hitting that daily recommended water intake. Hourly sips just help you stay hydrated between meals and activities.
13. Reduce or Avoid Alcohol Intake
Even though alcohol is a liquid, like soda, it doesn't hydrate you the way water does. More than that, it can actually dehydrate you, which is one reason why you have a headache when you drink a little too much.
Ideally, you need to reduce or avoid alcohol consumption if you want to stay well hydrated. You can replace an alcoholic drink with a mocktail so you won't feel left out when you're hanging out with friends.
14. Drink a Glass When You Wake Up and Before Bed
Another way to stay hydrated all day is to have a glass of water before bed and after you wake up. With this trick, you already get two glasses of water for the day. Couple this with a drink before every meal, and you're already at five glasses for the day.
Drinking water in the morning wakes you up in a healthy way, making you more alert. When you drink on an empty stomach, you help regulate your digestive tract and immediately rehydrate your body after being asleep for hours. On the other hand, drinking water before bedtime helps prevent dry mouth and bad breath in the morning.
15. Don’t Wait Till You’re Thirsty
While you might be used to drinking water only when you're thirsty, you shouldn't wait for your brain to signal that it needs water. Thirst is an indication that you're low on hydration, so it's important to stay ahead of it.
Drink water whenever possible. Take hourly sips or use a tracker to monitor your intake. Personally, I like to drink water every couple of minutes to stay hydrated at all times.
16. Stay Away From the Heat
Living in a hot climate can affect your hydration levels. A warm temperature can dehydrate you faster, so you must rehydrate as much as possible. If you live in a desert environment, you should increase your usual water intake and drink as frequently as you can.
It's best to keep yourself away from extreme heat. Stay indoors and turn the AC on to keep your body cool. If you must go out, bring a water bottle with you, wear light fabrics, and carry a portable fan.
17. Dress for the Weather
In warmer seasons, you must dress appropriately to avoid dehydration. Wearing thick clothes like cardigans or denim pants might look stylish, but it can dehydrate your body faster than normal if you're sweating more.
Let your body breathe, and opt for light and airy clothes when it's hot out. Wear sleeveless tops and shorts for comfort. Light-colored clothes also allow air to circulate and won't retain heat for long.
18. Know the Signs of Dehydration
Knowing the signs of dehydration is key. When you notice signs of dehydration, you can alert and motivate yourself to drink as much water as you can.
When you get dehydrated, you'll first notice dry skin, dry mouth, and blotchy hands and feet. Some might also experience dizziness, headaches, sunken eyes, and rapid breathing. To avoid these symptoms, hydrate yourself as much as you can.
