If you’re a fan of articles that offer health and wellbeing advice, you’ll no doubt have read countless times how important it is to stay hydrated. But why exactly is water so important? Water performs crucial roles in the body, including carrying nutrients to cells, helping to remove waste products from major organs, and helping to regular body temperature. It accounts for 60% of an adult’s body weight and 75% of that of a child and your water intake/hydration levels can impact nearly every aspect of your health.. Research has shown that even mild dehydration can have negative effects on attention and memory. Get guzzling with these tips to stay hydrated.

#1 Sip water every hour

Drink a water-based beverage (water, juice or milk) with every meal and snack — You should drink a minimum of 2 liters per day, but aim for 3-4 liters if you are more active. While working out, we tend to lose water and body salts through lots of sweat; this can further cause dehydration that affects our health.  You should be draining a glass roughly every two hours. Your needs vary depending on the activity level, age, and how much water you consume in coffee, tea, and how much salt you consume.

#2 Say “Just water, thanks”

Sometimes we think we are hungry when we are just thirsty. If you trying to drop some pounds, staying hydrated can serve as an appetite suppressant and help with weight loss as well. When eating out, opt for water instead of sugary drinks/ alcohol. By drinking a full glass of water before a meal, you’re more inclined to choose a healthier meal and avoid overeating.

#3 Keep water handy

Get in the habit of keeping a water bottle on hand at all times. Having your water bottle around will eliminate any excuse not to drink water. This is a great way to maintain your hydration level when doing outdoor activities or running errands, especially in warmer months. Don’t allow yourself a diet soda or another coffee until you’ve had at least two glasses of water. If you drink caffeinated beverages (coffee, tea and sodas), alternate decaffeinated beverage intake throughout the day. Caffeinated beverages and alcohol are diuretics. Diuretics increase the excretion of water from the body rather than hydrating. Order water when eating out. This will keep you hydrated, save money and reduce calories all at the same time.

#4 Mark your goals

Use a permanent marker to mark your water goals on the side of your water bottle. Timestamps, such as “9 a.m.” and “12 p.m.” alongside the ounces on the side of the water bottle are a visual reminder to stay on track throughout the day. When you are at home, at events, or at restaurants, choose water first, before reaching for other drinks or snacks. Alternatively use technology for reminders – Technology is everywhere use it to your advantage by setting alarms or reminders for your water intake.

#5 Infuse with taste!

If the taste becomes a bit boring, try adding a squeeze of citrus. You can’t go wrong with a drink that packs a nutritional punch and is bursting with flavor. Adding a slice of lime or lemon to your water may improve the taste and make you want to drink more water than you usually do. You can also Iinfuse water with flavor by adding fruits like berries, cucumbers, and lemons or herbs like mint. Alternatively, try calorie-free, fruit-flavored waters to add some variety. Some versions are flavored no-calorie waters, some are flavored with low-calorie sweeteners and others contain enhancements like vitamins & electrolytes.

#6 Set a goal

Start small and work your way up. Use that large water container to refill your glasses and count how many times you fill that large container. This will give you an easy benchmark to see how well you are doing that day.

#7 Remember, remember!

When you’re in the zone at work or rushing around town getting things done, it can be hard to remember to drink water. You could download a water drinking reminder app, not just to remind you when to drink but also to keep track of how many glasses you’ve had on any given day. If you need a gentle (or blaring) nudge to stay hydrated, try setting a few alarms on your phone to remind you to keep sipping. 

#8 Don’t wait to be thirsty

Consume fluids before you are thirsty. By the time you are thirsty, your body is dehydrated. Use the color of your urine as an indicator to know if you are drinking enough. Urine should be a pale-yellow color. If you notice a darker yellow, you may need to increase the fluid intake. Don’t wait for the signals, drink before your body warns you.

#9 Eat your water

Most of your fluid needs are met through the water and beverages you drink. However, you can get some fluids through the foods that you eat as well. For instance, broth soups and food with high water content such as celery, tomatoes, or melons can add to fluid intake.

#10 Keep a ‘water intake’ journal

So much of our day-to-day practices are habitual. If you are finding yourself not drinking water currently, it’s all about changing that habit. Tracking your water intake can help motivate you to maintain your fluid requirement. Try one of the many apps that track fluids, calories, and nutrients.

Drinking adequate water is the key to reaching your fitness goals!

Water is needed for good health and a strong performance in the gym. If you are looking for the best fitness trainers in Point Cook, look no further! We’ve got you covered. Stronglife can get you into great shape, help you with weight loss through personal training, best fitness programs, at home workouts via online fitness training and nutritional advice.

Get in touch with expert fitness coaches!