Hydration is key — here are 12 Ways To Remember To Drink Water.
Just because it’s cold and we may not be sweating as much while we’re outside, doesn’t mean we can’t get dehydrated in the winter too! Beginning stages of dehydration can make you feel a little lethargic, may cause headaches, cause a feeling of “hunger” yet it’s thirst, dry skin, chapped lips, and constipation.
Water plays a role in metabolism, cellular membrane function, regulating our body temperature (sweating is a great example), aiding in digestion to break down foods, helps deliver oxygen throughout your entire working body, aids in digestion from saliva production (which also houses digestive enzymes), lubricates joints, helps our brains create hormones and neurotransmitters, keeps our mucosal membranes moist (think of your lung and digestive tissues), transports nutrients from our foods (especially water-soluble vitamins), and keeps our cells rejuvenated, reproducing, and surviving.
Hydration Time
Focus the in-between meal time as your “hydration time”, sipping on hot tea, water, sparkling water so you’re focusing on drinking enough water.
One of my personal favorite tips I use daily is to take a large water bottle and put 3-4 rubber bands on it, each time you drink the full water bottle, take off a rubber band and repeat until all rubber bands are off the bottle. Each rubber band could represent 1 cup of water or 2 cups depending on if you’re drinking other beverages throughout the day.
How Much Water Do I Need?
The “golden rule” for the amount you should drink is 8-10 cups a day, but we’re all so different that a better guideline may be to start from the 10 cups a day, then adjust depending on your activity level, climate, digestion, etc.
You’ll need increased amounts if you exercise and sweat, if you’re active throughout the day, if you’re not eating enough water containing foods, or if you eat a high fiber diet. Also, pay attention to the color of your urine – ideally it should be pale yellow/clear, and if it’s dark yellow this a good indicator you may need much more water.
Otherwise, chat with a licensed dietitian to help you figure that out! Side note, don’t forget foods also contain water — cucumbers, watermelon, lettuces, etc.
12 Ways To Remember To Drink Water
Here are creative ways and tips to stay hydrated throughout the day and to help remember to drink enough water throughout the day.
1. Use a colorful water bottle
There are so many fancy water bottles from the self-cleaning to the colorful, to the more simple camper-style water bottles. Whatever resonates with you and your style, match your water bottle to it to encourage you to bring it around more and leave it in your sight.
Check out these brands to find one you like:
- Larq
- Swell Bottle
- My Bkr
- Hydroflask
- Camelbak
- Corkcicle
- and more!
2. Hourly alarms
Set alarms on your phone that encourage you to drink more water. It can be as simple as naming your alarm “Hey, drink some water!”. Added bonus, if you’re trying to get more steps in that day you can name the alarm “Get up to grab a glass of water!” A gentle nudge is all you need.
3. Drinking out of a clear container
This can help you visualize how much water you have already consumed and how much more you have to go! Added bonus if you have sliced lemon instead for a little visual motivation and inspiration to sip.
4. Place water bottles wherever you frequent
For example, keeping a water bottle with you at all times, but for ease, keeping one in the car, one at the office, one in the gym bag, etc. can ensure that you have a water bottle wherever you go no matter if you accidentally leave one behind!
5. Make markings on your bottle
Mark dots or markings on your water bottle where each dot or marking represents a cup of water. If you put 8 dots on your water bottle or the goal amount of servings you want to drink in that bottle, then move a rubber band down the dots as you drink 1 cup.
6. Dress it up
Have you heard of our popular simply infused waters? Try this hack when you need to make your water more exciting by adding sliced lemons, limes, mint, etc. Make your own spa water to keep with you all day long!
7. Make it tea
Technically not just “water”, but adding a tea bag to your water can infuse it with a little flavor and little antioxidants from the tea leaves.
8. Plan the night before
Start off your day with drinking plenty of water after you wake up, by planning it the night before. Before you go to bed, fill up a large water bottle and put it by your nightstand or in the bathroom so that first thing in the morning you can hydrate.
9. Use a reusable straw
Sometimes it’s about efficiency and “just drinking it”, so in this case, drinking water from a straw can help you drink a bit faster and enough.
10. Use an app
There are some apps such as the water tracker app or gallon a day app which helps you measure your water intake. If you’re on your phone like most of us daily, then this could be a great one to use and push notifications.
11. Have backups
Fill several mason jars or water bottles and keep them cold in the fridge. That way when you’re ready to leave or just hanging out at home, drinking water is so convenient.
12. Make time markers
Set goals, so that by X time of day you’ve drunk 2 water bottles or by X time of day you’ve drunk 4, etc. Setting goals for time can help you stay on track with how many you drank already and how many you have left to go.
So, what are your go-to tips to remember to drink enough water and stay hydrated? Comment below or tag us on Instagram to show off your hydration game #nutritionstripped