As we step into the New Year, if there is one resolution that should top your list, it should be to up your hydration game. In this blog, we examine why it is so important to stay hydrated and explore some easy-to-follow tips to ensure you stay consistently hydrated all day long.
Ways to stay hydrated:
Be cognizant of the need for hydration
Your body needs water for a host of processes like carrying water to cells, regulating body temperature, helping you focus and making your body perform to its full potential.
Dehydration symptoms
A nagging headache or tiredness could mean low water levels. The best way to ensure that you are not dehydrated is to check the colour of your urine. Colourless or a pale yellow is ideal while darker yellow indicates dehydration.
Understand water needs
Men need to drink around four litres of water and women three litres per day. But your fluid intake is also dependent on your activity levels, temperature of the place you live in, underlying medical conditions, etc.
Aim for consistency
For the body to reap the benefits of water, you must stay hydrated consistently. Remember that even if you do not do any physical activity, you still lose water through perspiration, urine, breath, etc.
Think beyond water
You can drink sparkling water, flavoured water infused with fruits and herbs, coconut water, low sugar, low calorie sports drinks, to supplement plain water to stay hydrated.
Rethink caffeine
In summers especially, it may be a good idea to pour your coffee or tea over a cup of ice, for a refreshing beverage. This way, you can still have your daily shot of caffeine while ensuring hydration.
Switch to smoothies
Replace your breakfast with healthy smoothies or swap your morning coffee with fruit juice. These will ensure that you are hydrated from the first meal of your day.
Don’t wait!
Sip water at regular intervals even if you are not thirsty. This will ensure that you don’t give your body a chance to go low on water levels.
Hunger vs thirst
When you feel that sudden craving for a snack, try drinking a glass of water first. In most cases, the craving dies down and will help you not overeat the next meal.
Hydrate mindfully
During exercise, you lose a lot of body fluids through sweat. It is crucial that you hydrate yourself before, during and after your exercise, to replenish fluids.
Be water smart
Drink a full glass of water before you order at a restaurant. Water will help you feel full and prevent you from overeating.
Carry your water
Train yourself to carry a reusable water bottle wherever you go. Seeing a bottle next to you will remind you to take frequent sips and it is also environmentally friendly.
Wake up, drink up
Get into the habit of sipping water first thing on waking up. This will stave off any signs of dehydration as your body will not have had water for a long period.
Limit alcohol & caffeine
These drinks are diuretic in nature and make you lose more body fluids. If you are not able to cut them off completely, be mindful of their consumption.
Hydrate during illness
When you are sick, you lose a lot of body fluids. So, it is imperative that you hydrate yourself frequently, especially with electrolytes.
Set hydration goals
Set realistic goals based on your environment, lifestyle and physical activity levels This helps you track your water intake and make necessary changes to improve it.
Set periodic alarms
Reminders are a good way to ensure that you do not forget to drink water. Mobile apps will help you set reminders that align with your hydration goals.
Swap beverages
One healthy swap that you can try is replacing a couple of your sugary or alcoholic drinks with water. You will not feel the pinch and stay hydrated this way.
Water before food
A good way to increase your water intake is to drink a glass of water before your main meals. This will not only add to your water intake, but will also add to a feeling of satiety which will prevent overeating.
Water purifier
The water we get from civic sources is mostly contaminated with a bad taste and odour. Investing in a good quality water filter will ensure a sweet taste and odourless quality that will encourage you to consume more glasses.
Hydrate at work
A good chunk of your day time is spent at the office and it is important that you hydrate consistently there. This will also help you focus more and tackle that mid-afternoon slump effectively.
Tweak according to your environment
While setting your hydration goals, it is crucial that you make changes depending on the current temperature and your activity levels.
Eat water
Instead of reaching out for those sugary snacks or sipping on yet another cup of coffee, snack on water-rich fruits or vegetables like watermelon, cucumber, etc. In colder months, nourish your body with a warming cup of soup.
Adjust your schedule
In scorching summers, adjust schedules so that you avoid going out during the peak hours or you finish your workout in the early mornings or late evenings when it’s cooler.
Staying hydrated is important for your physical and mental well-being. Learning how to do that will help you stay energized and focused all day. So, whether you are busy at work or enjoying your day off, you have 24 ways to ensure your hydration levels remain intact.
(The Author is Co-founder & CEO, DrinkPrime)
