The Importance of Staying Hydrated
Staying hydrated is one of the most essential habits we can cultivate for our overall health and well-being. However, many of us struggle to drink enough water throughout the day. Research indicates that a staggering 75% of Americans drink only 2.5 cups of water daily, far below the recommended 15.5 cups for men and 11.5 cups for women. Dehydration can creep up on us unnoticed, as symptoms like dark-colored urine, infrequent urination, dry skin, fatigue, dizziness, and headaches often go unattributed to a lack of hydration. In severe cases, dehydration can become dangerous, even fatal, with symptoms like rapid heartbeat, labored breathing, irritability, and fainting.
To combat this, certified personal trainer Benjamin Nevares, owner of I.E. Health, shared practical tips to help us stay on track with our hydration goals. Incorporating these simple strategies can make a significant difference in our daily water intake and overall health.
Setting Reminders to Stay on Track
One of the easiest ways to ensure you’re drinking enough water is to set a timer on your phone. Nevares suggests using this feature to remind yourself to drink a specific amount of water every hour. For example, you could aim to drink 8 ounces of water each hour. This consistent reminder can help build a habit and ensure that hydration becomes a priority throughout the day. Over time, this practice can become second nature, much like brushing your teeth or taking a shower. By making hydration a routine part of your daily schedule, you’ll be less likely to forget to drink water, even on busy days.
Checking In with Your Body
Another helpful tip is to pay attention to your body’s subtle signals. Nevares points out that hydration has a direct impact on your mood. If you start feeling irritable, anxious, or unusually upset, it might be a sign that you need to drink some water. For instance, if you’re waiting for a response to a text and feel increasingly frustrated, try reaching for a glass of water instead of refreshing your phone screen. This self-check-in can serve as a dual-purpose reminder: not only will it help you stay hydrated, but it could also give you a moment to calm down and reassess the situation.
Keeping Water in Plain Sight
Out of sight, out of mind is a common phenomenon that can easily apply to hydration. To avoid forgetting to drink water, Nevares recommends keeping a water bottle or electrolyte drink in plain view throughout the day. Place it on your desk, in your car, or next to your couch. The constant visual reminder can nudge you to take sips regularly. This simple strategy leverages the power of visual cues to help you stay mindful of your hydration goals. By keeping water visible, you’re more likely to drink it without needing a reminder.
Incorporating Movement into Your Routine
Interestingly, physical movement can also serve as a prompt to hydrate. Nevares suggests that exercising or even just going for a walk can remind you to drink water. This is especially true if you work from home or have a sedentary job. He recommends making hydration a part of your movement routine: for example, every time you stand up from your desk or finish a task, take a few sips of water. This practice not only helps you stay hydrated but also encourages you to move more throughout the day, which comes with its own set of health benefits.
Starting Your Day Right with a Morning Hydration Hack
For those who struggle to remember to drink water throughout the day, holistic nutritionist Kayla Varney offers a game-changing hack: start your day by drinking a full mason jar of water first thing in the morning. Varney swears by this practice, saying she noticed a significant difference in how she felt when she skipped it, including headaches and acne. By prioritizing hydration first thing in the morning, you set a positive tone for the rest of the day and build a foundation for healthier habits.
Conclusion: Make Hydration a Habit
Staying hydrated doesn’t have to feel like a chore. By setting reminders, keeping water in plain sight, paying attention to your body’s signals, incorporating movement, and starting your day with a glass of water, you can make hydration a seamless part of your daily routine. Over time, these practices will become second nature, much like brushing your teeth or taking a shower. Remember, staying hydrated is not just about meeting a daily quota—it’s about taking care of your body and mind in a way that fosters long-term health and well-being.
