Hydration: Are you getting enough?
The days are getting warmer and longer, which makes me happy. It also welcomes more activity outside and is a good time to refresh our routines and regain focus on our health.
You probably hear it all the time: "Drink more water!" And while many of us diligently carry our trusty water bottles around, staying perfectly hydrated can sometimes slip through the cracks, even with the best intentions. If you’re anything like me, you'll know what I mean. Just a couple of weeks ago, I misplaced my water bottle again. It was a bummer, especially since it sported one of my favorite stickers. Losing water bottles seems to be a bit of a talent of mine!
Beyond the sentimental loss, I realized how much I relied on that bottle as a hydration reminder. Without it, my water intake took a nosedive. I kept telling myself to refill a cup throughout the day, but it just didn’t happen. Isn't it funny how sometimes we know what we should do, but don't quite get there?
This little setback was a good reminder of how small adjustments can make a big difference to our health habits. One simple change has made a big difference for me: investing in a large reusable water bottle—something between 22 and 32 ounces is my sweet spot. I make it a point to fill it first thing in the morning, refill a few times and keep it close by throughout the day. This way, I'm much less tempted to grab sugary drinks and more likely to stay hydrated.
As we move into the last week of April, I want you to take on a mini-challenge with me, to bring awareness to our hydration habits.
Why Does Hydration Matter?
To put it shortly, water is the cornerstone of all bodily functions. It aids digestion, regulates body temperature, supports metabolic processes, and is crucial for overall physical performance. Despite its importance, many of us do not drink enough water throughout the day. This is why I want us to check in this week and make hydration a priority. It brings many benefits to our bodies and minds.
The Hydration Challenge
For the next week, I challenge you to track your water intake. Be present and intentional with this task. Here’s how you can get started:
1. Set a Daily Goal
Establish an achievable daily water intake goal. While the "8x8 rule" (eight 8-ounce glasses) is a standard guideline, your needs may vary depending on your lifestyle, climate, and activity level.
2. Track Your Intake
Use a journal, app, or a simple checklist to log each glass of water. I track by how many times I fill up my big 32oz bottle - I aim for 3x, morning, noon and evening, usually around dinner time.
3. Enhance Your Experience
Flavored water can be a fun way to mix it up. Infuse your water with fresh fruits, herbs, or even vegetables. Try combinations like lemon and mint, cucumber and basil, or berries and lime for a refreshing twist. My friend’s 5 year old was hesitant to try some with cucumber and lime the other day, but was curious enough to taste it and ended up loving it!
4. Optimize Timing
Spread your water consumption evenly throughout the day. Consider starting your morning with a glass of water and sipping regularly throughout the day and between activities.
Hydration Tips
Carry a Reusable Bottle: Keep a bottle with you to remind yourself to stay hydrated wherever you go.
Eat Water-Rich Foods: Incorporate fruits and vegetables with high water content, such as watermelon, cucumbers, and oranges, into your diet.
Set Reminders: Use phone alarms or notes in visible places to remind yourself to drink.
Reflection Time: How does hydration affect you?
At the end of the week, reflect on your hydration journey. Let these questions guide you:
Did you notice any changes in your energy levels or mood?
How did staying hydrated impact your concentration and productivity?
Were there any physical changes, such as your skin's appearance or digestion?
What challenges did you face, and how might you overcome them in the future?
Hydration is a simple habit with big benefits. Thank you for joining this little challenge with me and I hope that by participating, you have more awareness of your hydration habits and feel empowered to maintain a higher hydration level moving forward. Remember, the journey to wellness is composed of small, consistent steps, such as staying hydrated!
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Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.
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