7 Secrets To Staying Hydrated

Our fitness journey is often consumed by our diet; what to eat, how much to eat, and even when to eat. But not many actually realize how critical it is to stay hydrated! Not only is proper hydration necessary for both our physical and mental well-being, but it is also key to how we perform at school and work,  sports, the gym, and in other physical activities. It’s even proven that sipping on water during physical activity can actually combat fatigue and extend muscular endurance. This means better workouts and faster strength progression! Staying hydrated, however, can be easier said than done. For some of us, work, school, or even watching the kids can be a full time job; who’s got the time to count eight eight-0z glasses of H20? For others, believe it or not, water may not be a preferable drink, and find it difficult to swallow all 64 oz, and would rather drink juice or a sports drink. And finally, for those who are out there constantly being active and sweating storms on the field, hydration always seems just right out of reach, and continually feel dehydrated.

7 Easy Ways to Stay Hydrated

But never fear, here are 7 awesome tips on how to stay hydrated! For the first tip, you guessed it (it’s an easy one), always carry a bottle of water where you go: it will provide easy access to water when you’re feeling a little thirsty. Pro-tip- take a sip of water every once in awhile, even if you aren’t thirsty; being thirsty is a sign of mild dehydration, so constantly be taking in water to avoid this. An added benefit to carrying a water bottle is that it will also save you hundreds of dollars due to not having to buy water. Reusable water bottles are relatively cheap, environmentally safe, and as long as you aren’t constantly dropping it, can last years. What better way to fight those hunger cravings while hydrating yourself at the same time?

Water From Fruit

Tip #2, eat fruit. Not only is fruit rich in vitamins like B6, B1, and B2, which provide your body with energy, but fruits such as watermelon, strawberries, and raspberries contain up to 92% water per volume.  You can add fruit to any meal whether at home, or even at work or on the go. Simply put a few pieces of fruit in a container or plastic baggy and enjoy the hydration, you earned it.

Sip on sports drinks, coconut water, or use flavor enhancers

Tip #3. Not a fan of plain water? Sip on sports drinks, coconut water, or use flavor enhancers instead. Sports drinks and coconut water can certainly provide you with the liquids your body needs, along with the important vitamins and electrolytes that are necessary for performance, energy output, and recovery. However, some sports drinks are high in sugar, and if you’re currently on a cut and counting calories, sports drinks can be an easy way to add an additional 150-200 calories to your diet, so be aware! Water enhancers, while typically do not contain vitamins or energy enhancers (though some do), are a great way to add fruity flavor to your water. However, make sure to get the liquid enhancer (not the powder type) as it provides you with enough fluid for multiple uses to flavor your water bottle or water jug.

Dehydration: Listen To Your Body

Tip #4, drink at least one (8 0z)  glass of water with every meal. Not only will this help you stay hydrated throughout the day, but it will also provide you with an easy way to remember how much water you’ve consumed.  Additionally, consuming 1-2 glasses of water before a meal will help with weight loss, as it will curve cravings and allow you to eat less food, decreasing your overall calorie consumption. Follow the other tips I give and you’ll be well on your way to staying hydrated!

Up next, secrets 5, 6, and 7! You’re in the middle of a workout and just finished your last set of shoulder press when bam! Nature calls. You go to the bathroom and see that your urine is a dark yellow. Ohhh yes boys and girls, it’s a little on the gross side, but tip # 5- the color of your urine is a sign of how hydrated or dehydrated you are. The color should be pale yellow to clear, so if it seems darker than it should be, amp up the water intake. If it is very dark, you are severely dehydrated, or could possibly have an infection so do not hesitate to see a doctor. Now, if you’ve ever weighed yourself before and after a workout, you probably noticed that you weigh less. No, this is not because your sweeeet new workout routine just burned a bunch fat (unfortunately), but because you just lost some of your body’s water content through sweating and breathing heavy.

Finally Tip # 7, use your thumb and pointer finger to pinch the skin on the back of your hand and hold it there for a few seconds. If the skin takes a while to return to its initial position, no, you're not dreaming, you’re just dehydrated, so drink up! Water is crucial to a healthy body and mind, and being hydrated has many benefits like healthy skin, a positive attitude, better breath and even a healthier body weight! Simply put, hyrdration is important! So no more excuses after reading this! Seven (not so secret anymore) tips on how to stay hydrated!