Discover the importance of hydration and tips on how to form healthy hydration habits and boost your water intake naturally.
Growing up with a health-conscious dad had its perks – sugary drinks like fizzy drinks were strictly not allowed in our household. Reflecting on those times, I realize how lucky I was, even though my teenage self might not have agreed. My upbringing instilled in me the habit of reaching for a glass of water rather than a can of fizzy drinks. However, like others, I had a hard time figuring out how to stay properly hydrated.
When I began prioritizing my health, I wanted to explore the importance of hydration and how to make it a habit. So, I tried different ways to stay consistent in drinking enough water throughout the day. So, I wanted to share some of the tips that have helped me personally in the hopes that they will help you too!
In this post, I’ll guide you through the benefits of hydration. Understanding the importance of hydration can give you that push to make hydration a priority. I will also be sharing my effective strategies that will make drinking enough water a lasting habit in order to experience the benefits. These hydration tips have helped me ensure I meet my daily water intake!
Ever wondered how much water your body needs? I’ve got you covered with a simple formula to calculate your minimum hydration requirement based on your weight. It’s a starting point you can build upon, moving closer to the recommended 2-3 liters a day.
This post is all about the importance of hydration.
Importance Of Hydration
Importance Of Hydration And Benefits:
Understanding the importance of hydration is what motivated me to make hydration a habit and always drink the adequate amount I need. Here are some key reasons why staying properly hydrated is essential:
Digestion and Nutrient Absorption:
Water plays a crucial role in digestion. It helps break down food, supports your body in absorbing nutrients from the digestive tract, and helps your body flush out toxins. One of the best times to drink water and experience these benefits is by drinking water first thing in the morning before you have breakfast!
Since increasing my water intake, I have seen a huge difference in my overall gut health and digestive system. I have a whole blog post of the healthy habits I incorporated into my daily life to help boost my gut health and one of them was hydration! Click HERE to learn more!
Metabolism and Weight Management:
When I started my wellness journey, one of my main goals was to lose my baby weight. And of course, hydration was something I learned that can help you with weight loss. There is so much research that suggests that drinking water before meals may help with weight management by promoting a feeling of fullness and reducing calorie intake.
However, for me, that is not what motivated me to increase my water intake. This is what pushed me to start drinking more water: I learned that a lot of the time when you think you’re craving something sweet or are hungry even though you just ate maybe an hour ago, it is usually because you are dehydrated. Increasing my water intake meant I was cutting down on snacking and not overeating which is what helped with my weight loss journey!
So if you want to lose weight, drinking water is what will help you achieve it as it reduces overeating, aids digestion (as mentioned above), and boosts your metabolism!
Physical Performance:
If you engage in regular physical activity, staying hydrated is essential for maintaining endurance, strength, and overall performance. Dehydration can lead to fatigue, decreased energy levels, and reduced physical output.
Plus, sweating during your workout means that your body has lost some of its water. So, hydration is key after a workout to replenish your body and keep it hydrated. Also, it will help your body repair itself in order to be ready for your next workout session.
Skin Health: Hydrated Skin vs Dehydrated Skin
I used to always have red cheeks and my cheeks would constantly be red from dryness which caused irritation. I was never sure why it happened until I discovered that hydration is key to reducing dryness and irritation. No amount of skincare will help your skin if you do not look after your body from within. I am not exaggerating when I say my cheeks have not been red from dryness and irritation for about a year now (which is when I started increasing my water intake).
So if you want good skin then hydration is your answer! Well-hydrated skin tends to be more elastic, radiant, and less prone to dryness, irritation, and premature aging. Looking after your body from within is what is going to give you good skin!
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- Boost Your Immunity Naturally
- Gut Health Guide: 10 Vital Habits For Wellness
- 10 Essential Things To Know When Starting Your Wellness Journey
Signs of Dehydration:
Understanding the signs of dehydration is important to knowing when you need to hydrate but also to avoid it happening again. This way you are constantly keeping your body hydrated throughout the day.
Usually, there are so many signs that you are dehydrated such as dry mouth, dark yellow urine, fatigue, dizziness, and headaches. But one thing I remember my dance teacher telling me during A levels was that if you feel thirsty then that is a sign of dehydration. How many of you wait until you are thirsty to drink water? Your body has already reached a level of dehydration at that point. This is why taking regular sips of water is important to avoid feeling the first sign of dehydration which is thirst!
Hydration Tips: How Much Water To Drink?
If you ever wondered how much water you need then there is a simple calculation you can do to figure out how much water to drink daily. But do bear in mind that the adequate amount is between 2-3 liters and the amount you get based on the calculation is only a minimum. You may need more depending on how active you are. So, if you end up with less than 2 litres just know that it is a minimum and you should be trying to drink more.
So here is how you can calculate your required daily water intake:
Your weight in pounds is divided by 2. The answer you get is the amount of ounces you need to drink a day – MINIMUM.
Here is an example:
Let’s say your weight is 65kg. That in pounds is about 143. 143 divided by 2 is 71.5. So, 71.5 ounces in liters is about 2 liters a day. Therefore, someone who weighs 65kg should be drinking a minimum of 2 liters a day in order to stay hydrated throughout the day.
How To Improve Hydration: Staying Consistent
So if you are wondering ‘OK I now know how much I need to drink to achieve overall health but how do I start increasing my water intake and stay consistent?’, don’t worry—I’ve been there! Below are the steps I have taken to help me drink enough water and stay consistent. If you follow these steps I can guarantee you’ll make a habit out of drinking enough water.
I will also share other tips that I have personally not done myself but know they do work.
1. Set A Goal
When you calculate how much water you need to drink, write that goal down and set a goal to increase your water intake every day. For example, if you normally drink only 1 liter and your goal is 2 liters, increase it by 200 liters and after a few days, or even a week if you struggle a lot, increase it again until you get to the amount you need to be drinking.
Setting yourself a goal will give you that push to make it happen. But there is more you need to be doing after setting yourself that goal. The steps below will show you how to improve hydration after taking the first step which is goal setting.
2. Track Your Progress
There’s nothing quite as satisfying as checking things off my to-do list. In my planner, I’ve got a water intake tracker, and what really motivated me to drink more was the idea of ticking it off and building a streak.
Tracking creates a sense of responsibility. You’re less likely to skip your water intake when you know you’ll have to record it. It keeps you accountable for your goal. Also, If you’re a competitive person, like me, then tracking can turn into a friendly competition with yourself. Striving to beat your own records or maintain a streak can be surprisingly fun.
3. Carry A Water Bottle
Carry a water bottle with you no matter where you are- yes that means even at home. Since I started carrying my water bottle at home not just outside, I started drinking so much more. This is because a lot of the time you won’t get up to fill a cup of water unless you start to feel thirsty. As we now know, thirst is the first sign of dehydration. So, if you are carrying a water bottle with you then you will more likely be taking regular sips and avoiding the feeling of thirst.
So get yourself a cute water bottle and carry it with you EVERYWHERE. I have linked a few cute water bottles on my Amazon shop, including mine (Stanley). Click HERE for the water bottles.
4. Use A Straw
I know this might sound a little unusual but trust me it works! Since I started drinking water from a bottle with a straw I immediately started drinking more water! This is because drinking through a straw can make sipping water feel more appealing and effortless, encouraging you to drink more. So I recommend purchasing a water bottle with a straw, for example, this one HERE that I have!
5. Create A Hydration Schedule
Set specific times for water intake, like right after waking up, before meals, and during breaks. Consistency is the key to forming a habit. To stay on track, you can even invest in a water bottle with time markings, ensuring you’re hydrating adequately throughout the day. Click HERE for a water bottle with time markings.
6. Infuse Your Water
This is something I personally do not do. But you can definitely try this and see if it works for you. Add natural flavors to your water by infusing it with slices of fruits (e.g., lemon, berries, cucumber) or herbs (e.g., mint, basil). This can make drinking water more enjoyable especially if you don’t enjoy the taste of water.
7. Use Apps And Reminders
Use hydration-tracking apps or set alarms on your phone to remind you to take water breaks. These reminders can be especially helpful during busy periods.
By understanding the importance of hydration and adopting easy habits in your daily routine, you’re doing more than just drinking water – you’re taking care of your body’s energy and well-being.
I hope you found these tips valuable!
Make sure to follow my socials – Instagram, Pinterest, TikTok, Amazon Storefront, and LikeToKnowIt – for more healthy lifestyle content!
Lots of love, Mariam x
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This post was all about the importance of hydration.
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