Top 5 Ways to Stay Hydrated
Staying hydrated is crucial for your overall health, playing a key role in everything from maintaining energy levels to supporting organ function. Here are five simple and effective ways to ensure you’re drinking enough water throughout the day.
1. Drink Water Throughout the Day, Not Just When You're Thirsty
Thirst is a sign that your body is already starting to become dehydrated. To stay ahead, make a habit of sipping water consistently throughout the day. Keep a reusable water bottle with you at all times—at your desk, in your car, or in your bag. Set reminders on your phone or use an app to prompt you to drink at regular intervals. Aim for at least 8 glasses (or roughly 2 litres) of water daily, adjusting based on your activity level and climate.
Hydration doesn’t just come from what you drink; it also comes from what you eat. Many fruits and vegetables have a high water content and are excellent for staying hydrated. Incorporating foods like cucumber (96% water), watermelon (92% water), strawberries (91% water), and leafy greens into your diet is a simple and delicious way to increase your fluid intake. These foods also provide essential vitamins and minerals, giving you a hydration boost with added nutritional benefits.
3. Infuse Your Water with Flavour
If plain water feels boring, give it a flavour boost without adding sugar or artificial ingredients. Infusing water with fruits, vegetables, and herbs can make it more appealing and help you drink more. Popular combinations include lemon and cucumber, strawberry and mint, or a mix of berries. Simply slice your desired ingredients and add them to a pitcher of water. This is an easy way to enjoy a refreshing, low-calorie drink that encourages you to stay hydrated.
4. Drink Before, During, and After Exercise
Physical activity causes you to lose fluids through sweat, making hydration especially important. Drink water before you start exercising to ensure you’re properly fuelled. Sip water consistently during your workout, even if you don’t feel thirsty, to replace lost fluids. Afterward, rehydrate by drinking water to help your body recover. For intense or prolonged workouts (over an hour), consider an electrolyte drink to replenish sodium and other minerals.
5. Start and End Your Day with a Glass of Water
Make it a ritual to drink a glass of water first thing in the morning and last thing at night. After a full night’s sleep, your body is naturally dehydrated, so starting your day with water kickstarts your metabolism and rehydrates your body. Similarly, a glass of water before bed can help your body stay hydrated while you sleep. This simple habit bookends your day with a crucial hydration step, setting you up for success.