Staying hydrated is annoying, isn’t it? We think about it, know we need to do it, read articles about it, buy fancy water bottles, and still we find ourselves not doing as well as we should. Give yourself some grace—you’re probably doing better than you think and if not, there are easy ways to improve. Let’s start with some reminders of why hydration really is as important as you think.
Like oxygen, water is required for life. It’s an essential nutrient, which means that your body cannot make enough of it to meet its needs. You need to give it enough water to do incredible things like fill the space between cells and perform almost every biochemical reaction. Sounds sciencey, but what’s important to remember is that your body is amazing, but it needs your help to be its best.
Despite its importance, not enough research has been done to determine the exact ways hydration impacts a healthy person, but there is enough evidence (from experts and maybe you) to know that staying hydrated can help to keep your skin moist (especially in winter), prevent constipation, improve the way your brain works, regulate body temperature, and prevent kidney stones.
Here are 8 easy ways to ensure you’re getting enough water.
1. Focus on the how and why, not the end goal.
There are loads of recommendations for how much water you should drink, but chances are you just need more. Instead of focusing on getting a certain amount, focus on your hydration goals and the way you feel when you’re hydrated.
2. Add some flavor.
There is no shortage of flavored waters on the shelves, but you can also easily make your own infused water. Adding fruit and herbs feels spa-like, but unfortunately without the massage.
3. Drink herbal tea.
Tea offers the coziness you crave in colder months plus a variety of flavor choices. A Sleepy Time Tea Latte takes herbal tea to the next level with frothed milk and a dash of cinnamon.
4. Get fancy with a mocktail.
If you’re cutting back on alcohol but still want to feel fancy, mocktails might be your jam. From Sans-gria to a Coconut-Orange Mock Margarita, there are so many delicious ideas for hydrating drinks that feel more fun than functional.
5. EAT YOUR FRUITS AND VEGGIES!
I’m hoping yelling works because that’s how important they are for all things including hydration. Fruits and veggies only contain water, they also offer electrolytes like potassium to help us stay hydrated longer. Every time you eat a meal or snack include a fruit or veggie. Yes, even in winter.
6. Make a smoothie.
Oldish bananas? A tablespoon of peanut butter left in the jar? A splash of milk? Sounds like a smoothie to me! The possibilities are endless so root through your fridge, freezer, and cupboards and throw something in the blender.
7. Carry water with you at all times.
Like me, you have a cabinet that’s overflowing with water bottles and cups so use them. The truth is if you have water with you, you will drink it.
8. Get some exercise.
It may seem counterintuitive to do something that may cause you to sweat, but most people who engage in one healthy behavior are more likely to do others as well. Also, your body gives you more signs it needs water when you exercise (you’ll get thirsty), so hopefully you’ll start drinking and keep that hydration going throughout the day.
We tend to overcomplicate most things when it comes to health and wellness, I’ll leave you with this advice: You got this.
Sarah Glunz, MS, CNS, LDN has been a nutritionist for over 15 years but still finds staying hydrated annoying. She does her best to sip on water while working at Savory, playing backyard sports with her family, and living her best mid-life.
