4 Creative Ways to Stay Hydrated
By Meg Pulkrabek MS, RD, LRD
How much water should you be drinking daily? There are many different recommendations on how to calculate this for each individual need, so the exact amount is controversial depending on what your goal is. But, truthfully, the answer is probably quite a bit more than you are drinking now! There are many factors to consider for how much water you need daily beyond just your body size including exercise, illness, gender, fiber intake, environment/weather, pregnancy and more. When you choose your goal volume to start with, you can always increase your water intake over time as your body adjusts. Here are some tips for how to drink more water daily:
1) Technology
Use your alarm or timer on your phone for hourly reminders. There are also free apps available like “Daily Water”, “Waterlogged,” or “iDrated”. They will send you reminders to take a drink of water and will help you to keep track of your total by the end of the day.
2) Water Bottle
Visual cues from your water bottle like marking your goals on the tick marks are more appealing and easier to follow then plain glasses. You could also use a gallon jug to help you visualize all of the water you need in a day. Keep this bottle near you throughout the day so that it is easily accessible.
3) Freeze it
Try freezing water into Popsicles or ice cubes. This can be as simple as freezing your favorite fruit-based tea to making a fun recipe like strawberries and kiwi slices frozen in strawberry-kiwi juice. Presentation always makes water more appealing. Starting with diffusing fruit into water for a little more flavor can make it more fun to drink.
4) Plan ahead
Before you go to sleep, make it part of your evening routine to put a full 8 oz. glass of water next to your alarm or your bathroom sink. Now water is available immediately upon waking! Before getting out of bed and setting your feet on the floor, finish off your 8 ounces and start your day feeling hydrated!
MYTH! Eating spicier food for thirst
Spicy food flavors make us feel thirsty, but reaching for water may not be the most beneficial choice in this situation. Spicy foods mixing with water is similar to mixing oil and water; it doesn’t. In fact, water spreads the spicy molecules and heat around and can cause more discomfort. Also, use caution with this strategy if you have heartburn or can easily upset your digestive system.
