5 Science-Based Ways To Improve Your Hydration

Hydration is important — whether you're a 6-year-old active kid or an entrepreneur trying to hit milestones in a day. If you're not hydrated, you might find yourself at risk of headache, chronic fatigue, muscle cramping, illness, or even worse. But despite all the information surrounding the importance of hydration, most people just don't drink enough water. In America, it's estimated that 64% of men and 55% of women fall short of daily water requirements. That means too many people are risking their health for reasons that are easy to change. In today's post, we're going to cover 5 steps you can take to get hydrated, reduce wrinkles, and improve sports performance, and cognitive (brain) performance TODAY!

Start the Day with H2O


It may sound obnoxiously simple, but that's because it is. The fact of the matter is, your water requirements change from day to day. It's impacted by things like the weather, the temperature, your activity levels, your diet, and more. For example, if it's a humid and hot summer day and I'm going for a run outdoors my water requirements for that day are going to be significantly higher than if I was spending all day seated in an air-conditioned office tower. Let's assume that your daily minimum requirement for fluid consumption is about 1 gallon or 3.8 liters. If you're able to start the day with 2 cups of water as soon as you wake up at 7-8 am, you will have already consumed 500ml/3800ml. That's already almost 15 percent of your daily requirement! If that doesn't sound like a lot to you, consider that most people don't even consume 2000ml or just over 1/2 gallon per day. Start the day ahead, by drinking two cups of water the moment you get up from bed even before breakfast/ your morning joe! ☕️

Eat Foods That are High in Water Content

Eat foods that are high in water content. If you're confused, just remember, you're probably overthinking it. We're going to keep EVERYTHING simple. There are foods that have high water content, some that may be obvious, and others maybe not be so obvious. Let's start with the obvious: watermelon, apples, peaches, tomatoes, mango, and more. Have you noticed a pattern with those foods? They're all fruits! Fruits have incredibly high water content. In fact, 92% of watermelon content is water! The juicier the fruit, the more water content it will have. It's not just fruit though, here's a list of foods you may not have been so obvious: watercress, cucumber, celery, lettuce, zucchini, and more! What do these foods have in common? They're all vegetables! Look at the water content of cucumber and lettuce, both are composed of over 95% water! Whether you're cooking, snacking, or looking at dessert options, we have an opportunity to increase our total water intake (and decrease our total daily Calorie intake) by consuming more fruits and vegetables!

Keep a water bottle with you at all times

Whether you're a student, an athlete, or a working professional (heck, even if you're retired) you're probably spending most of your time doing the same things every day. If you're a student, you might go to class, the library, and have a part-time job. If you're a working professional, you likely commute to and from work mixing in a workout here and there. If this sounds like you, you have no excuse to not have a water bottle with you. Let's face it if you're able to read this article (thank you for making it this far 🥵 ) you are privileged enough to have the internet on a smart device. Get yourself a water bottle and keep it filled up beside you at all times. It doesn't need to be expensive, we just want to be sure to always have water available. Just by having water nearby, you're statistically likely to consume more water just due to its accessibility. I like to turn it into a competition. My water bottle may not be expensive, but it helps to keep the water cool when I add ice. This makes me enjoy the experience of the water and therefore consume more! In order to drink adequate water for the day, I challenge myself to drink the full bottle 5x MINIMUM. It makes for a GREAT daily challenge.

Use Fresh Fruit And Herbs To Flavor Water

Whether you're a lemon water connoisseur you're just absolutely fed up/bored of drinking water- adding fruit slices like lemon, lime, orange, strawberry, cucumber or any other herb can be helpful. I know you've seen posts about the "health benefits of lemon water," and let me stop you there. Aside from drinking more water because you like the taste, there are very few other added benefits. But adding lemon to water or any other fruit for that matter WILL help you consume more water. This will improve your health. There is no magic to it, but there doesn't need to be. Whether you like adding fruit, or calorie-free flavor drops like crystal light , biosteel, or mio as long as you enjoy the beverage and it helps you enjoy the fluids you're consuming (without adding to your daily calorie intake)! Adding flavors to water has been shown in the literature to provide a significant increase in both total water

consumed and adherence to the intervention. This means participants consumed more and had less trouble being consistent!

Set a Reminder

We carry around devices with us all day that notify us of everything. They let us know when someone is sending us a message, when Elon musk is tweeting, or when your aunt Helen is accidentally posting on facebook thinking it's the search bar again. Either way, we have our phones at all times and forget that we could always set an alarm to increase our water consumption. Most people are typically awake 12-16 hours in the day. Let's assume for this example only 12 hours. If we set an alarm to consume 1 cup (or 250mL/8 oz) of water every hour we're awake, we'd already consume 3000/3800 mL of our daily water intake. ALMOST DOUBLE what the avg American is currently consuming. With a minimal commitment to only a small cup of water every hour and a little bit of planning, we will be able to crush our goals!

Takeaway message:

Nutrition is an important part of every person's life, especially if you're trying to live a healthy lifestyle. And hydration is essential to good nutrition, so it's important to make sure you're getting enough water every day. Hydration is important! If you read through each of the five steps above you will likely discover something that works for you—and, as you start seeing positive results, your confidence in your hydration regimen will increase. We hope that if you take just one tip from this article to improve your lifestyle, it will help to motivate you to try a few habits from this list. Here to improving hydration at home, work, sport, or wherever you may be! 🍻


Peer reviewed References

PMID: 22960586

PMID: 34684642

PMID: 20646222


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