4 Simple Tips to Stay Hydrated

If you think you might not be drinking enough, read on and find your solution!

4 simple tips on when, what and how much to drink to stay properly hydrated.

Hydration is the foundation of all health and well-being. After all, your body is made up of 60% water. However, staying hydrated is not as easy as it seems – especially if you exercise regularly or live in a warm climate.

Drinking enough water helps prevent dehydration, which can lead to foggy minds, mood swings, overheating, constipation, and even kidney stones. Water has no calories and can therefore help you manage your weight, especially when you drink it instead of high-calorie drinks like soda or juice.

That's why we've put together 4 simple but essential tips to help you maintain your daily fluid intake!

The importance of hydration

Before we get to the tips, it’s important to understand why hydration is just as important as healthy eating. Here are a few benefits of staying hydrated:

Regulates your body temperature
Keep your joints lubricated
Prevents overeating
Removes waste products through urine, sweat and feces
Improves skin condition

Lack of hydration increases your stress levels, which makes you feel worse – whether you’re working, exercising or at home. So if you’ve always been neglecting your fluid intake: these tips are especially for you!

Tip 1: Calculate your daily fluid requirement

According to the Mayo Clinic, men should consume at least 3.7 liters and women 2.7 liters of fluids per day. About 20 percent of that comes from food, which means women should still get about 2.1 liters from beverages.

A simple formula to calculate how much you need: body weight x 0.03 = number of liters of water per day .

Tip: Invest in a BPA-free refillable water bottle and take it with you everywhere. Also, keep a glass of water on your nightstand. Not a fan of the taste of tap water? Add slices of ginger, cucumber, lemon or mint – flavor, but no calories.

Tip 2: Eat your water

As mentioned earlier, about 20% of your fluid intake comes from food. By “eating” water through fruits and vegetables, you are naturally hydrating your body and giving your cells exactly what they need to grow healthy and stay supple.

Foods high in water content include:

Cucumber, tomatoes, zucchini, spinach
Melon, pineapple, berries, citrus fruits (orange, grapefruit, lemon)

Tip 3: Start your day with water

Hydrate before you caffeinate! Many people start their day with coffee, but a large glass of water before your coffee is much better for your body. You haven’t had anything to drink for 6-8 hours, so your body is dehydrated.

A well-hydrated body supports metabolism and helps transport nutrients, so have a bottle or glass of water ready for when you wake up.

Tip 4: Don't forget to drink while exercising

Drink water before, during and after your workout. And no, two sips halfway through your workout don't count!

Plan your fluid intake consciously:

500 ml of water 1–2 hours before training
200 ml just before training
100–200 ml every 10–15 minutes during your workout
At least 500 ml after your training

Good hydration prevents headaches, dizziness and reduces the risk of injury or loss of performance.

We hope these four tips help you stay better hydrated – at home, at work, and in your yoga top during a tough workout!