Summer is almost here and with it comes heat, summer fun, and for many dehydration. Why is staying hydrated so hard?
We brought in planning expert Lauren Trustlow, founder of The Plan, who is excellent at establishing and sustaining healthy routines to provide us with 12 ways to not just increase your water intake today, but also have it stick around.
Measure Intake
One of the first steps to improving water intake is understanding how much you currently drink. Start by keeping a log of your intake for a few days to get a baseline. You can use traditional pen and paper, or a mobile app that tracks your hydration levels.
Build a Routine
Linking water intake with daily activities can embed hydration into your routine. For example, drink a full glass when you wake up, one with every snack, and another before bed. These habitual cues can ensure you regularly consume water without thinking about it.
Get Water First Thing in the AM
Starting your day with a glass of water is an excellent way to kickstart your hydration. This simple habit can help wake up your metabolism, flush out toxins, and hydrate you right from the morning.
Skip Sugary Drinks
Substituting water for sugary drinks or alcohol will significantly increase your water intake while reducing calorie consumption. It may be hard to go strictly water right off the bat, so just try to make water your primary drink.
Create a Drinking Schedule
Creating a drinking schedule helps maintain steady water intake throughout the day. A good rule is to drink a glass of water with each meal and one between meals, ensuring you’re hydrating consistently.
Use a Marked Water Bottle
Using a marked water bottle is a handy visual cue that can keep you on a schedule. Choose a bottle with measurements or time markers and make sure you’re hitting those marks throughout the day. This method acts as a constant reminder but also a silent motivator.
Infuse with Fruits or Herbs
For those who find water boring, natural flavor enhancers can be a game-changer. Experiment with combinations until you find a few you love. Try infusing it with fruits, vegetables, or herbs. Adding flavors like cucumber, lemon, or mint can make it easier and more enjoyable to drink water throughout the day.
Try Out a Smart Water Bottle
Smart water bottles track how much you drink and remind you to stay hydrated. They’re especially useful for people who love gadgets and need extra reminders.
All behavior change is hard. Don’t bombard yourself by incorporating every change at once. Select a few that work for you and slowly add on over time to get the best results.
Featured Photo by Bluewater Sweden on Unsplash.