Staying hydrated is one of the most important things for your health, both mental and physical. Our bodies are made up of 60% water, after all. People are usually the most concerned about their level of hydration during the summer months, but it should be something that’s focused on all times of the year. The winter months aren’t all about down jackets and staying warm. Keeping that in mind, here are ten tips that will help you stay hydrated no matter the season or time of year.
1. Drink a glass of water when you wake up.
Drinking a tall glass of water right when you wake up is one of the best ways to start your day. You spend (hopefully) eight hours deprived of any hydration, so it’s incredibly important that you start drinking water now so you don’t have to play catch up the rest of the day.
2. Refill your bottle when you use the bathroom.
If you find yourself forgetting to refill your water bottle, then this is a simple solution. You’re going to have to use the bathroom during the day and this can be a perfect reminder to keep your water bottle filled.
3. Set a daily water goal.
According to Medical News Today, adult women should be drinking 11 cups (2.5 liters) of water a day and adult men should be drinking 16 cups (3.7 liters) a day. These numbers are good daily water goals to set for yourself, although you may have to modify it depending on your specific needs and level of activity.
4. Use a reusable water bottle.
Having a reusable water bottle on your person throughout the day can help you drink more water. A reusable bottle allows you to keep your water with you no matter what you’re doing. If you’re at work, school, the gym, or anywhere else, you’ll never be without a drink of water. You’re also helping the environment by using a reusable bottle and avoiding single-use plastics.
5. Set up reminders.
It can be hard to remember to drink water throughout the day. Thirst isn’t always a good indicator of hydration. You may already be dehydrated if you’re thirsty and you don’t even know it.
This is where technology comes in. Set up reminders or alarms on your phone or smartwatch to drink water throughout the day. This could be a few sips of water every half hour or so, or a reminder to drink a glass on the hour.
6. Swap out drinks for water.
If you’re having drinks other than water during your day, these can be easily swapped out with water. Soda, alcoholic beverages, and sports drinks can be full of sugar and calories. This is without mentioning the dehydrating effects that alcohol has.
Switching these drinks out for water will limit your caloric intake and help you reach your daily water goal.
7. Drink a glass of water before or with every meal.
One simple way to increase your daily water intake is to drink a full glass of water before or with every meal. Eating 3 meals a day and having a full glass with each will add another 3 cups to your daily intake.
If you drink your glass of water before your meal, you may eat fewer calories during your actual meal. This is because our bodies sometimes mistake thirst for hunger, and drinking a full glass of water before you eat can help you figure out if you’re hungry or just thirsty.
8. Track your daily water intake.
If you aren’t tracking how much water you’re drinking every day, how do you know if you’re reaching your goals or not? You may be below your goal or even hitting it without even knowing.
Tracking how much water you drink can easily be done on a smartphone or smartwatch. There are plenty of apps that you can use to help keep track of your water consumption, or you could just be keeping track in your notes.
9. Try flavored water.
Some people end up losing their taste for water in life. Others get tired of drinking it all of the time and some just don’t like the flavor to begin with. If you fall under any of these categories, trying some flavored water could make a difference.
There are a huge number of different brands of flavored water to choose from, or you could just make your own! Throw some pieces of fresh fruit into your water, or spice it up with a little lemon juice. If you’re feeling fancy, you could even purchase an infuser water bottle designed for infusing and distributing the flavors of fruits throughout your water.
10. Eat water-rich foods.
Eating foods that contain high amounts of water is one of the simplest ways to take in more water during the day. Some fruits and vegetables are made up of more than 90% water, making them great options for anyone looking to meet their water requirements from alternative sources.Some great options are celery, watermelon, lettuce, and zucchini.
These are just some of the tips for staying hydrated no matter the time of the year. If you’re looking for other tips on staying hydrated during the day, and some hydrating drink ideas for each season, check out this infographic from Adidas.