Water. This colorless, odorless, and seemingly tasteless liquid is what makes living on Earth possible. Almost 60% of our bodies are made of water, which is essential for practically all human functions: removing waste, carrying nutrients, keeping our body temperature balanced, and much, much more. With our bodies being 60% water, we need to stay hydrated to ensure our organs function properly. And you will need even more water during summer months, while exercising, if you are stressed out, or if you are sick!
It can be easy to go about your day and not have the slightest idea of how many glasses of water you have consumed. In fact, research shows that most people today do not drink as much liquid a day as they should to maintain optimal health. If you struggle with this or find that drinking 8 cups of water a day and keeping track of your consumption is overwhelming, we have good news for you. Keep reading to discover 5 tips to stay hydrated (and motivated) so you feel and look your best at all times.
Why Should You Drink More Water?
You probably already know why drinking water is vital to stay healthy. But you may be surprised by how many roles this magical liquid plays in your body: from maintaining your blood pressure to aiding your digestion. Here are some of the most important functions water has within our bodies:
- Lubricating your joints. Cartilage (that somewhat soft tissue that joins our bones) is made of 80% of water. Thus, not being hydrated enough impacts your joints negatively and reduces their ability to absorb shock, in turn, producing pain.
- Forming saliva. Saliva is mostly made of water and is essential to digesting food and maintaining good digestive health. Additionally, drinking fresh water keeps your mouth clean and free of many types of bacteria.
- Oxygenating your body. Our blood is made of 90% of water and carries the red blood cells that take oxygen to all our organs and cells. Keeping healthy levels of water in our bodies is essential for better blood circulation, cell respiration, and overall health.
- Boosting skin health. Drinking water is the ultimate beauty hack playing a crucial role in keeping your skin young and elastic. Consequently, people who drink enough water a day are less prone to having wrinkles, soft lines, and even long-term scars on their skin than those who don’t.
- Regulating your body temperature. Whenever you feel too hot, your body releases that heat in the form of sweat (which is made of water). As it evaporates, it cools your body so a lack of water can result in a body temperature imbalance.
- Keeping your brain sharp. Dehydration can also affect the way your brain works, leading to problems with cognition, reasoning, and problem-solving skills in extreme cases (1).
Now that you know why it is so important for you to drink more fluids you are probably wondering how to do it easily. Luckily, you don’t need to drink massive amounts of plain water to stay hydrated: there are many fun options to stay healthy and hydrated. Explore them below!
5 Tips for Happy Hydration
Trying to drink more water every day can be a bit boring or even torturous, especially for those who don’t really enjoy its taste (or lack of it). But some simple strategies can turn this effort into a breeze or even a fun experience! Here are our top tips for staying hydrated and enjoying all the health benefits of water.
#1 - How Much Water Should I Drink?
While there’s no universally agreed number of cups of water you should drink daily, most specialists state that there’s a threshold of healthy intake we should maintain. The U.S National Academies of Sciences, Engineering and Medicine (2) recommends that men drink around 3.7 liters (almost a gallon) of water a day. Women, around 2.7 liters (around 8-10 cups). These amounts can fluctuate depending on your age, activities carried out, environment or temperature, body size, and other crucial factors. Consuming enough water can come in the form of a combination of drinks (not limited to plain old water) and even some food.
For example, fruits like melons, grapes, peaches, oranges, and strawberries are excellent food options for whenever you need to stay hydrated. As for vegetables, cucumber, tomato, and zucchini contain over 90% of water and are great options to complement your intake of liquids as well. Yum!
#2 - So You Don’t Like Water...
If you are not a frequent water drinker, you are not alone: recent studies show that a high percentage of people drink less water than they should. For instance, research carried out in the USA shows that, out of almost 4,000 participants, 35% stated they drank only 1-3 cups of water a day (3), which is way below the threshold to be healthy.
So, if staying hydrated by drinking only water is a challenge to you, you can consider sprucing up your water with delicious fruit or veggies. Berries, oranges, tangerines, cucumbers, coconut, and lemons can improve the taste of your water without using preservatives, sugar, or artificial substances. This can help you drink more water and even boost your intake of minerals and other nutrients. For example, coconut has a lot of potassium and calcium so it’s great for your bones and helps you replenish your electrolytes when exercising (4).
Another brilliant alternative to plain water is unsweetened hot or iced herbal tea. Tea is inexpensive, has a lot of flavor, and it is easy to make! You can easily prepare it and keep it in the fridge if you prefer to drink it cold. Keep in mind that some varieties (like black tea) have caffeine, which makes you feel awake and alert, but can counteract your hydration efforts.
Bear in mind that not all liquids are helpful when staying hydrated. Drinks like sugary sodas, beer, smoothies, and even some coffee contain sugar, sodium, and other substances that can take water away from your tissues instead of replenishing it. Of course, this doesn’t mean that having a beer with friends will result in dehydration, but try to take a glass of water for each glass of alcoholic beverage or caffeinated beverage you consume, for example.
An optimal option is incorporating Ketone Energy PRO4™ into your hydration ritual. This super supplement adds a subtle and delicious natural flavor to your drinks while helping you manage food cravings, mood swings, sugar cravings, and even helps you to burn more calories when exercising! If you rely on caffeinated beverages like coffee or energy drinks - this is a natural, safe, hydrating, and energy boosting alternative.
#3 - Make Drinking Water Fun!
Water does not have to be boring! Today, you can find stylish water bottles and apps that will let you know now is the time to take a sip. Amazing, right? One example is the HidrateSpark STEEL, a beautiful bottle that blinks to let you know that it is time to drink water. The HidrateSpark system gathers important data (such as your age, height, weight) to calculate how many bottles you need to drink per day. This bottle has an app that helps you keep up with your hydration goals and compete with friends to keep you motivated!
Not particularly techy? Have a look at the ever popular Hydroflask, which are vacuum-insulated bottles that will keep your drinks always cold or hot, no matter the circumstances. The best part is they are portable and indestructible so if you are someone who likes to adventure and take the rugged path, this water bottle is for you!
Looking for a sleek and stylish option? The 25 oz Soma by Hive is simply stunning. This water bottle is so pretty you will want to drink more water just to be seen with it! It is glass so you don’t have to worry about BPA and it’s functional design was created with minimal waste production in mind.
#4 - Hone in on Your Competitive Side
If you find it too difficult to keep track of how much water you drink daily, take it a step further and challenge a friend, family member, or even a co-worker to a friendly hydro-competition? Maybe their resolution is to start drinking more water too! A bit of support and friendly competition will get you on track!
You can set objectives, goals, and even prizes to always stay motivated and hydrated. To make it easier to track down your group’s progress, you can use apps like Hydrocoach that will let all of you know when it is time to drink more water. It can even deduct points from those who do not drink at the agreed time! WaterMinder and My Water are other two excellent alternatives if you are up for a healthy water challenge.
#5 - Set Reminders and Carry Water With You Everywhere!
If apps are not your jam, you can always resort to good old fashioned alarms to remind yourself that it is time to drink water. But what are the best times to have a sip? Experts recommend:
- Drinking one glass of water 30 minutes before eating. This will help you digest your meal. Mind you, try not to drink too soon after eating because this can alter your digestive juices.
- In the mornings, before reaching for a cup of coffee, drink one or two glasses of water to replenish the liquids you lost while sleeping.
- Dehydration can also trigger headaches and migraines, so if you are suffering from one, drinking water can help with the pain.
- Of course, make sure you drink more water than usual before, during, and after exercising.
And don’t forget to bring your water bottle everywhere! If you don’t have one yet, invest in a reusable bottle that will be beneficial for you and the planet. For instance, a water bottle with an infuser lets you get creative and boost the flavour of your water, helping you increase its intake.
HOST has a CHILL infusion carafe is a 25oz, glass, water bottle that actually chills your water while you drink it! This water bottle is perfect for infusing your water with tasty fruits and veggies for added flavor. It has a built-in strainer and pour spout to ensure that any particles are left behind. Even though it is glass, it is a durable, safe, portable option for making water more fun!
Drink More Water & Improve Your Health Today!
In addition to quenching your thirst and aiding you in staying hydrated, drinking enough water during the day boosts your digestive system, helps you feel energized and motivated, prevents migraines, and even makes your skin glow.
You don’t have to wait until you are thirsty to grab your water bottle. In fact, if you start feeling thirsty, it means you are already dehydrated! You should drink more water when you exercise, but this doesn’t mean you have to forget about it altogether if you are having a relaxed day. Sip water through the day and more frequently if the weather is hot or if you are particularly active.
And if drinking 8 glasses of water a day feels like seven glasses too many, remember that there are some alternatives to drinking water. So, if you are craving something fruity, eat grapes, watermelon, or strawberries or prepare yourself a smoothie. Another excellent alternative to simply water is our Ketone Energy PRO4™ which will boost your fluid intake by giving your plain water a kick. All in all, by drinking more water, you are on your way to feeling and looking your best! Cheers!