One of the simplest things that you can do to improve your health is to make sure you’re properly hydrated.
When you’re hydrated, you have more energy (your cells need water to create energy)
When you’re hydrated, you’re not as hungry (one of the early signs of dehydration can be hunger. You might be eating when you need to drink)
Being hydrated means that your body has the resources it needs to keep you in balance, which supports better sleep, controlled hunger and moods, and weight loss.
So when I talk about hydration, keep in mind that while water is best (it’s the cleanest form of hydration) it isn’t the only source of fluids. I count my coffee in my hydration goals along with any zero calorie drinks like tea. So if you dislike water, consider how else you can stay hydrated, while also being conscious of empty calories. I like the fizzy waters better than I like plain water so that helps me stay hydrated and my husband likes the TrueLemon packets (there are flavors other than lemon) And while a soda might be okay once in a while, I wouldn’t lean on soda for your hydration. Too many harmful ingredients and junk calories. Find options that taste good without sugars and sweeteners.
How to Improve Your Hydration:
Generally speaking, women should consume 80-90 ounces of water a day. That’s 10-11 cups. Are you consuming that much? Honestly, I’m not. It’s impacting my sleep and it’s something that I am dedicated to improving.
Plan A: Grab a water bottle and a mobile app (here’s a good post on hydration reminder apps – https://www.healthline.com/health/hydration-top-iphone-android-apps-drinking-water#drink-water-reminder) And drink your full 80-90 ounces a day. I’m using Drink Water Reminder and set it to remind me every 45 minutes to drink. It’s helping.
Plan B: Track your current intake and see where you are on the scale. How much more do you need to consume in a day? Divide that amount by 3 and drink it before each meal. For example, let’s say that you normally consume about 60 ounces so you know you need 30 more ounces a day. Easy math, drink 10 ounces of water at each meal.
Plan C: Grab a Container that holds 32 ounces in it and drink one before lunchtime and one before dinnertime. That’s 64 ounces, leaving you about 16 ounces to take care of outside those two bottles. So cans of fizzy water, coffee or tea, soup for lunch counts too.
Note: Consider cutting yourself off a few hours before bedtime if you tend to have to get up at night to pee. For example, if you go to bed at 10pm you might stop drinking by 8pm.
If you’re journaling and tracking your progress with Simple Daily Steps, I encourage you to pay attention and document how drinking more water is making you feel. Note, you might not notice any changes for a week or two. However, if you’re like me and tend to be borderline dehydrated, then you’ll notice changes immediately.