5 Smart and Simple Ways to Stay Hydrated

Published on: July 11, 2024
Reading Time: 3 Minutes

Staying hydrated is essential for maintaining optimal health. From transporting nutrients to cells and flushing out toxins to lubricating joints and boosting brain function, water is the ultimate life source. With nearly 60% of our bodies made up of water, it’s crucial to maintain hydration—especially during the hotter months. Whether you’re heading outdoors or working from home, these five hydration tips will make reaching your daily water intake goals a breeze. Grab your water bottle, and let’s dive in!

1. Set Your Daily Hydration Goal

The first step to staying hydrated is knowing your personal water needs. While general guidelines suggest a minimum of 1.5 liters (~64 ounces) for women and 2.5 liters (~85 ounces) for men, you may need to increase your intake based on your body size, exercise level, sweat rate, or diet (e.g., higher protein or sodium intake). For optimal hydration, aim to increase your daily intake by at least one liter above the standard recommendation if your lifestyle demands it.

Tip: Track your progress using water tracking tools available in the MyFitnessPal app.

2. Invest in a Refillable Water Bottle

Make hydration a habit by keeping a reusable water bottle with you wherever you go. Carry it to work, in your car, or have it by your side at home. Setting a goal to refill it at least once or twice a day, depending on your hydration needs, ensures you get enough water. Plus, having a visual cue makes it easier to remember to drink.

Pro Tip: Keep a large water bottle for fewer refills or opt for a smaller one if you enjoy multiple refills throughout the day!

3. Set Timely Reminders

If you find it challenging to drink water consistently, try setting reminders on your phone. Schedule alerts every few hours to encourage you to drink 500mL (16 ounces) at a time. While this approach works for some, it may feel restrictive or lead to chugging water all at once for others. Only use this method if it keeps you consistent without causing stress.

Tip: Adjust reminders based on your routine to avoid overwhelming yourself.

4. Use Habit Stacking to Build a Routine

Habit stacking is a technique where you tie a new behavior to an existing habit. Pair drinking water with everyday actions such as meals, bathroom breaks, social media check-ins, or work meetings. Every time you engage in these habits, drink a few ounces of water. This method makes staying hydrated feel like second nature and keeps you on track without having to think about it.

Example: Drink 4–8 ounces (~200mL) of water every time you check your emails.

5. Make Water More Enjoyable

Plain water doesn’t have to be boring! Add some variety to your hydration routine by experimenting with sparkling water, fruit-infused water (think lemon, cucumber, berries, or mint), or flavored sparkling options. Serving your drinks over ice or using a fun glass and straw can make the experience enjoyable and encourage you to drink more throughout the day.

Pro Tip: Infuse water overnight for a burst of flavor the next day!

The Bottom Line

Hydration is essential for your overall health. From improving digestion to optimizing brain function and physical performance, water is at the core of our wellbeing. Stay hydrated by setting goals, using refillable water bottles, stacking habits, setting reminders, and adding a splash of fun to your drinks. Cheers to better hydration and healthier living!

For more hydration tips and health hacks, explore SlyAcademy.com.