Health
Doctors Reveal Easy Ways to Boost Your Hydration and Feel Great All Day
Staying hydrated is crucial for maintaining good health, yet many of us struggle to drink enough water throughout the day. A recent survey highlighted that over a third of working Americans don’t consume any water until after 3 p.m., underscoring a widespread issue of dehydration. This can lead to various health problems, including headaches, fatigue, and even severe conditions like kidney stones. To help you stay hydrated, we’ve gathered some expert tips from doctors that are easy to incorporate into your daily routine.
Set Hydration Reminders
Josh York, a certified personal trainer, emphasizes the importance of hydrating at key times: “The most important times to hydrate are when you wake up for an energy boost, before bed, and before meals.” To ensure you remember, Sandip Sachar, DDS, suggests using technology: “Smartphone alarms or apps gently prompt people to drink water regularly.” For those who prefer a more tech-savvy approach, consider investing in a smart water bottle that tracks your intake and syncs with a hydration app.
Integrate Water Into Your Routine
Making hydration a part of your daily routine can help you drink more water without needing reminders. Sachar recommends linking water intake to daily activities, such as drinking a glass of water after brushing your teeth or before meals. This simple habit can make a significant difference in your hydration levels.
Enhance Water Flavor
If the taste of water is a barrier, try adding natural flavors. A survey found that 70 percent of people would drink more water if it tasted better. Fresh citrus slices, cucumber, or mint can enhance the flavor naturally. Amanda Sauceda, a registered dietitian, suggests using frozen blueberries: “They are natural ice cubes, and then, as they melt, I smash them with a spoon for blueberry-flavored water.” Yaa Boayke, another dietitian, recommends “theme” water days, like “minty Mondays” or “watermelon Wednesdays.”
Hydrate Before Exercising
Roxana Ehsani, a sports dietitian, advises hydrating before workouts: “Two hours before your workout, try to drink at least 2 to 3 cups of fluid, which can be a mix of water and electrolytes.” She suggests drinking 16 to 24 ounces of water two hours before exercising and another 8 to 16 ounces 15 minutes before starting. If you exercise in the morning, make sure to hydrate well the day before.
Exercise at Cooler Times
To avoid dehydration during hot weather, Joy Puleo recommends scheduling outdoor workouts for early mornings or evenings. “Exercising raises your core temperature, and it is through perspiration that the body can manage and mitigate the heat that is generated,” she explains. Wearing loose, cooling clothing can also help prevent dehydration.
Eat Hydrating Foods
Hydration isn’t limited to liquids. Foods like watermelon, cucumbers, and leafy greens are high in water content and can contribute to your daily hydration needs. Avery Zenker, RD, notes that water from foods is absorbed more slowly, “leading to more sustained hydration.” These foods also provide essential electrolytes and vitamins that support fluid balance.
Incorporating these simple strategies into your daily routine can significantly improve your hydration levels, enhancing your overall well-being. Whether it’s setting reminders, flavoring your water, or choosing the right time to exercise, staying hydrated doesn’t have to be a chore. With these expert tips, you can make hydration a seamless part of your life.
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