Updated: Jul 16, 2021
The days are longer, the sun is hotter and it is possible that may not be drinking enough water !
The human body is 60% water — and our blood is 90% water.
Some signs of not drinking enough water include periods of low fatigue and energy, difficulty concentrating, increased sugar cravings, weak immune system, dry skin, bad breath, muscle cramps and constipation.
It is recommended you drink half your body weight in oz. of water daily ex. If you weigh 200 lbs. that would be 100 oz. of water daily.
Other ways to assess hydration include your thirst and the color of your urine. Feeling thirsty indicates your body is not receiving adequate hydration. Urine that is dark or colored indicates dehydration. Pale or non-colored urine typically indicates proper hydration.
You get most of your water from drinking beverages, but food also contributes a small amount to your daily water intake. Some high water foods to include are watermelon, cantaloupe, blueberries, and vegetables such as cucumber, zucchini, and tomato
The best form of daily hydration is plain water, no need for high sugar sports drinks like Gatorade. On extra sweaty days you can add electrolyte tablets to your water or a pinch of sea salt to your coconut water.
Here’s some tips to help you hydrate:
Buy or use a water bottle that you like! + carry it with you everywhere you go.
I am a big fan of hydroflasks as they keep your water cold for hours on end and are customizable with different types of lids and straws.
You can also find some more cost effective hydro flask "dupes" on Amazon such as this one: Amazon.com: Thermoflask Double Stainless Steel Insulated Water Bottle, 24 oz, White: Kitchen & Dining.
Try to beat the clock on a time stamped water bottle.
Even better if you get a big obnoxious one like this one: Amazon.com : Venture Pal Large 1 Gallon/128 OZ & 74 OZ Motivational Leakproof BPA Free Water Bottle With Time Marker Perfect for Fitness Gym Camping Outdoor Sports-1Gallon-Pink : Sports & Outdoors
Set alarms or reminders in your phone
Or get a water bottle that will glow to remind you hourly like these:
Infuse your water with fruit or herbs to amp up the flavor
Some fun combos include:
Strawberry + Basil
Lemon + Blueberry
Cucumber + Mint
Orange + Lime
Get a water bottle or cup with a straw
Straws make mindless sipping easy. Grab some re-usable metal straws to keep it eco friendly.
Try it with ice, sparking, flat, from the tap, room temperature or cold.
Try logging your intake in an app such as Fitbit or Myfitness pal or write it on your calendar.