Summer is fast approaching! If you are anything like our family, you probably spend a lot of time outdoors in the warmer months. It is important for your body (especially your skin) to stay hydrated. The standard recommendation is typically 64 oz a day or about 8 cups. However, new recommendations actually state it is closer to half your body weight… so if you’re 120 pounds, then you need at least 60 oz each day.
If you are pregnant or nursing, an athlete, or work outside for long periods of time, then chances are you will need even more! Above all, listen to your body and watch for signs of dehydration (e.g. dry skin, feeling dizzy, rapid heart rate, dark-colored urine) especially during these hot, summer months.
While we love water (we do not keep any juices or sodas in our house) the average American consumes only about half of what their body actually needs. Some take issue with the taste, or lack thereof, have a hard time remembering to stop and drink, or have just not created that habit to ensure they are getting the daily recommended amount.
We've compiled 10 sure steps to increase your water intake:
1. DRINK A FULL GLASS OF WATER RIGHT WHEN YOU WAKE UP
Make your first action of the day be to enjoy a glass of water right when you wake up. You can fill one up the night before and leave on your nightstand or next to your toothbrush. This simple task will set the tone for your entire day.
2. ADD FLAVOR
Find the taste of water “bland”? Add some flavor to your cup and get ready to drink more water than you ever thought!
Fill a glass pitcher with fresh water and add in some of your favorite fruits. We love cucumbers (which already have tons of water), berries, and mint! Keep it in your fridge for the next time you need a flavorful pick-me-up. You can also freeze fresh fruit in silicone ice trays to add a flavorful chill to your next glass.
Another option is you can add in your favorite essential oils. We recommend lavender or lemon, and just a drop or two per glass is plenty enough. Before consuming any essential oils, please refer to the safety regulations of a certified aromatherapist.
Finally, we like to end our evenings with a glass of hot lemon water or herbal tea. Raid your local market’s dry bins to see what loose tea they are offering (don’t forget to bring your reusable glass jars). A cup of chamomile at the end of the day just might be what you need to wind down, plus you are getting the opportunity for one final glass of water before bedtime. Just a slight word of caution regarding teas; they are a diuretic, meaning they increase urination and can lead to dehydration if consumed too much.
3. SET A ROUTINE
Creating a new habit might take some time, so it helps if you set a routine. For example, vow to drink a glass of water after every bathroom break, or when you get up to take a break at work. It seems silly, but over time it will become a habit and an easy way to sneak in an extra 4-6 cups a day! Plus, the more you drink, the more you are going to need that bathroom break.
4. CHUG IT
If you’re behind on your water intake for the day, no worries! Whenever you remember, fill up your glass and chug it for 10 gulps. Each gulp is approximately 1 ounce, so you get 10 ounces in no time.
5. DRINK A FULL GLASS BEFORE EVERY MEAL
Well, this one is pretty self-explanatory, but still, a great way to get in at least 3 glasses of water without really trying. Not only will it help your intake, but drinking a full glass of water fills your tummy, which helps with portion control.
6. USE A TRACKING APP
Since we already use our phones to send/receive emails and schedule appointments, why not utilize an app to help you remember to drink water. As a parent and small business owner, my day slips away in absolutely no time at all. If it wasn’t already a healthy habit in our household, I might go the entire day without so much as a glass of water.
With a tracking app, like Daily Water, you can set goals and track your intake easily. There are also ways to set up alerts and track easily using your fitness tracker or widget right on your phone. If you are not into adding a new app on your phone, use your phone's alarm to set hourly reminders.
7. FANCY IT UP WITH A REUSABLE CUP AND STRAW
Studies show you are more likely to drink water if you drink from a straw. We recommend a reusable stainless steel straw like these. While you’re at it, spring for a fancy stainless steel and insulated water cup. Not only are you keeping chill water at your side, but you’re staying zero-waste by utilizing stainless steel reusable products. We absolutely love this one by Hydro Flask!
8. ADD WATER-RICH FOODS IN YOUR DIET
Staying hydrated doesn’t mean just drinking water all day. Did you know, a lot of fresh foods contain tons of water and can aid in keeping you hydrated? Here is a quick list of the fruits and veggies with the most water content. Add a few of these to your regular snacking line-up and you’re set.
Watermelon
Cantaloupe
Peach
Cucumber
Lettuce
Zucchini
Celery
Tomato
9. REFILL YOUR GLASS IMMEDIATELY
Having trouble staying on top of it? One of the easiest ways for me to remember is to always have a filled glass (or bottle) ready to go. When I finish one glass, I immediately refill it. That way when I go to reach for it again, it’s ready for me.
10. SET GOALS AND REWARD YOURSELF
It’s human nature to be encouraged by rewards, so definitely treat yourself when you reach your water goals. Of course, the ultimate reward is a healthy body and amazing skin, but it doesn’t hurt to spring for a mani/pedi or a special new house plant every now and then.
Did we miss anything? Tell us your best tips below! How much water do you intake each day?
