Hydration Tips

Hydration

This one can be a bit tough. Sometimes it feels impossible to meet the level of hydration that we are supposed to achieve every day! The good news is, that it’s not impossible. There are a lot of reasons to stay hydrated. It actually helps in weight management, keeping skin hydrated and looking good, flushing your body, and just overall feeling good.

Let’s start with how much water should we be taking in each day? Research suggests that 11 cups a day for women or 15 cups a day for men. Before you get really overwhelmed by that, remember food also has water content (watermelon is vastly made up of water). It is suggested that you drink when you’re thirsty. When we’re so busy, it seems difficult to go off of that alone. The amount of water you need each day is also going to be varied based on your body requirements and several other factors, such as whether you’re working out- sweating will mean you’re losing more water and needing to take in extra. Also, if you're drinking or eating something that would dehydrate you and pull water from your system (big one being alcohol, especially for these summer days!)

I have set a goal of still getting in about 64 ounces a day of water because that is mainly what I drink. I typically get more in, and that works for me. I divide my portions into getting one Hydroflask full of water in before 12 (my Hydroflask is 32 ounces). I refill and finish the remainder before I go to bed. Sometimes, I miss my 32 ounces by 12 pm, but then I drink more frequently to make up for it. I’m feeling pretty thirsty during this time, so it isn’t too hard to do. I have been doing more than the 64 ounces, but this is how I meet my minimum. Just remember that other drinks can contribute to your total water intake as well as what you’re eating. As mentioned, fruits and even veggies can have varying levels of water content.

Drink when you feel thirsty or even hungry-thirst can disguise itself as hunger, so don’t reach straight for the food yet. I always try drinking 4-8 ounces of water if I have hunger that doesn’t really make sense. More often than not, this solves it.

Going to sound gross but pay attention to the color of your urine. Light yellow is good. Anything darker- time to start drinking more water. If you’re losing a lot of fluid, you need to keep replacing. If you’re not urinating often, that can be a sign you’re not as hydrated as you should be.

Take more than one sip at a time. I used to do this one sip every so often deal because I was busy. I just wasn’t getting enough water this way. Every time I bring my water up, I focus on taking several sips. After awhile, this becomes second nature where I’m not thinking of it, and I just take more sips naturally.

Take in other drinks if it helps you, but the healthier and in pure form is best, like tea (not the South definition like sweet tea but mint tea, moringa tea, teas that serve a purpose for you), fresh squeezed juices, or flavored water (natural flavoring like infused waters, not the artificial squeeze in type).

Hope these tips help you meet your daily hydration goals. Remember the more you put out, sweat, urine, etc. the more you need to replace! Staying hydrated helps your overall body health. Remember... hydrate up to Sparkle Up Buttercup!!