Hydration Helpers #SipTips
Hydration Tips to Drink More Water
Sip and see how to stay healthy and hydrated
- Disclaimer: I am not a medical professional, but the information provided is from reliable, trusted sources including medical professionals, the CDC, etc. You should always consult your doctor before trying something new — including increasing your water intake especially if you take medications.
Here are some hydration tips to help you drink the recommended 8–10 ounces of water a day. I know it can be hard, but it’s crucial to stay hydrated to avoid unnecessary trips to the hospital. It may be a little more difficult, but it isn’t impossible and the advantages far outweigh the temporary extra toilet trips.
With daily stress and obligations, it’s easy to forget you need water to say healthy. I recently recovered from a bout of dehydration. I felt weak, tired and I looked worse. I had dark circles under my eyes, chapped and cracked lips, my skin was dry and peeling and my hair was brittle and my back hurt.
Since consistently drinking a minimum of 40+ ozs of water, I’ve noticed that my skin and hair are less dry, my fatigue has faded and so has my back pain. Hydration is a healer and maintainer of health and well-being. According to several health experts like Yuri Elkaim, BPHE, CK, RHN (US News.com), the hydration equation is to drink half your weight in ounces of water. For example, if you weigh 100 lbs. you should drink 50 ozs of water. This sounds like a lot but, so does drinking 8–10 glasses of water per day…
Here are some #SipTips to help you reach your hydration goals
1 Keep It Within Reach — Put water bottles in the areas you frequent the most -in your car, desk at work (keep a refillable water bottle there), by the bed, even in the kitchen.
2 First 8 -Out The Gate — I drink a half glass of water before I shower and finish the glass after I shower, but I have a short commute. If you have a long commute, I’d sip along the way. If you’re home all day — start your day sipping.
3 Sip In Transition & Track — I use SparkPeople.com as a food diary and it also tracks my water intake. If you take a sip every 15 minutes (no more than 4 ounces every half hour) you’ll seem to absorb more and use the bathroom less. If you’re watching TV — sip during commercials. If you’re driving sip at lights and stop signs. If you’re home, sip in transitions — when you get up or change the channel or in between chores. Use a tracker or old school paper and pencil and make a hash line for every 8 ozs you drink. Make small obtainable goals like 3 glasses by 3 pm for the next 3 days and add a glass until you reach 10…
4 Diversify Your Supply- Plain filtered water is always best, but unsweetened tea and minimal coffee can add to your daily intake. If you prefer carbonated water — try Soda Stream or drink unsweetened seltzer water (not tonic water). For a healthy flavor boost, I’ve added or infused all kinds of organic fruits, vegetables and herbs. One summer, I had an abundance of cucumbers so I sliced and froze them and added them to my water with fresh sprigs of mint. I’ve also added lemon and even seasonal berries and made melon slushies with frozen melon and chilled mint and green tea. It’s cool and refreshing and the best kind of slushy drink — with zero added sugar. *A word of caution — always wash your fruits and vegetables and try to use organic. If the water isn’t on ice or refrigerated — replace the fruit or vegetables after 4 hours to avoid any spoilage.
If bottled water isn’t available — filter and boil it following the CDC’s safe water recommendations. I grew up with well water and sometimes the water didn’t look or smell good because of mineral deposits. We filtered and boiled it. My Grandmother would them keep a clean, sterilized covered pot and clean gallon containers with the filtered, boiled water to cook, drink and brush our teeth with… It’s old school, but it works in a crisis.
Other Tips
There are competing arguments about the right water temperature — some say room temperature is best, others say cold helps boost your metabolism… I prefer ice-cold, but if you suffer from digestive issues — tepid or room temperature may be best.
Some telltale signs of dehydration — thirst, chapped dry lips, dry skin and hair, dry mouth, fatigue, leg cramps and some back pain that goes away when you drink water. Your urine should be as close to clear as possible or ginger ale. If it looks like dark beer or apple juice, hurts when go -you need to drink more water and consult a physician and you should never have to strain… If you’re drinking enough water and have enough fiber in your diet — you should have a smooth morning move…
Sip your way to better health — be well and stay hydrated!
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