Hydrating Hacks for Busy Lifestyles
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Staying hydrated is often easier said than done. It can be especially challenging when you have a busy lifestyle. However, even with the busiest of schedules, finding ways to keep your body well-hydrated is vital to your overall health and well-being.
Our body needs water for a number of reasons. Here are just a few!
Regulates body temperature
Cushions and lubricates your joints, brain, spine, etc.
Flush waste from your body
Creates mucus and saliva
Carries nutrients and oxygen to your cells
How much water do I need?
There are a few factors that go into how much water your body needs per day. Considering age, sex, activity levels, and health conditions, everyone's fluid needs can vary quite a bit. A good general recommendation for adults is 9 cups for women and 13 cups for men per day according to the Mayo Clinic and The Academy of Nutrition and Dietetics.
Check your urine regularly to see how your hydration goals are doing. If you see a pale yellow color your doing good! If it’s any darker, aim for more and keep checking.
Remember, drinking because you're feeling thirsty is a sign you are likely already dehydrated!
Set yourself up for success
Choosing the right water bottle can make all the difference. Think about convenience, portability, and insulation. If you don't like your water bottle or how it performs then you're most likely not going to want to reach for it. The market is definitely not short of options so there truly is one for everyone!
When you find the water bottle you like, set an alarm to fill it. Whether you want to do it the night before and pack it away ready to go or incorporating it into your morning routine.
Keep a few extra reusable water bottles in places you frequent often like your work or in the car. This is a great easy backup if you forget!
Add flavor and variety
I have had a lot of patients who aren’t a fan of plain water and that's okay! Utilizing fruit, vegetables, and or herbs to give your water a little flavor is easy and also comes with added nutrients. Your closest grocery store is also bound to have flavor enhancers in great small portable bottles. Take a look at my favorite brands to test out!
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Choosing Beverages on-the-GO
If you're out and trying to get a beverage on the go, make sure you know what good options are to keep yourself well-hydrated. Of course, the simple answer is to buy a bottle of water but that’s not always what you might want.
If you don’t want plain water take a look at the nutrition label. Try and avoid high-calorie sugary beverages. This might lead to further dehydration and also provide you with unnecessary calories and a spike in your blood sugar. If you do want something sweet, opt for a drink that's sweetened with stevia. Stevia is a natural sweetener and is about 100-300x more sweet than table sugar with no carbs or calories.
If you going to be active, try and look for a drink with electrolytes that will help you replenish your losses. Coconut water is a great alternative to standard sports drinks as it it is naturally high in electrolytes.
Hydrating Foods for On-the-go
Typically 20% of the water we get in a day comes from food! Fruits and vegetables are the main big-ticket items. You’ll see some that are made of over 90% water! Fruits and vegetables also make great easy snacks to take with you or just grab from the kitchen.
Here are some great options:
Cucumbers
Watermelon
Oranges
Strawberries
Peaches
Zuchnini
Celey
Bell peppers
Other foods that have high water content are cottage cheese, yogurt, oatmeal, even pasta absorbs quite a bit of water when cooked!
Prioritizing hydration is one of the best steps toward living a healthier life. It's essential to start small, gradually building the habit just like anything else. Start with a few simple goals for yourself and try to have someone keep you accountable by doing it together!