Dehydration isn’t some scare tactic your parents used to try and get you to lay off of the soda as a kid…it’s the real deal. We all need water to live but when we’re always losing it due to things like sweating, exercise, excretion and oh yeah…even breathing, how are expected to keep up?
It’s incredible how your body is constantly trying to regulate itself but the warmer weather of summer kicks it up a notch which is why I'm sharing some simple ways to stay hydrated so we can help our hardworking bodies out.
HOW MUCH WATER DO WE NEED?
On average, you should be drinking 2 liters (8 cups), of water every day but this varies by things like your weight, how much you exercise and the climate you’re in (in warmer, drier weather we need more water). For the sake of this blog and those just trying to meet the minimum, 2 liters is a good goal to shoot for.
Don’t get overwhelmed by this number though! If you look at it as drinking 1, 24 oz. bottle before lunch, 1 bottle in the afternoon before you head home from work, and 1 at night, it can take the pressure off and be less daunting.
TIPS TO HELP YOU GET YOUR SIPS:
I don’t know if Jen and I are the only weirdos out there who can’t leave home without a water bottle in hand. I don’t know how it started but it’s like this strange paranoia of getting thirsty and not having water nearby. The checklist before we leave usually sounds something like “Phone? Check. Keys? Check. Wallet? Check. Water? Check.”
With that being said, I realize it’s so easy for the day to fly by without drinking much water. Here are a few of my favorite ways to get those tips in:
Before you go to bed at night, put a glass of water on your nightstand. When you wake up the next morning, grab that glass and polish it off before you even get out of bed. You will have set your day up for hydration success before even starting your day!
Drink up before heading out. If you know you’re going outside for an extended period of time, fill up a glass and drink up before you even leave the house.
Double fist it with H20. The next time you’re out enjoy a few libations, try double fisting it with some H2O. For every alcoholic drink, slam a glass of water. You may need to make more trips to the little boy’s/girl’s room but you’ll keep your body from dehydrating with all that booze and you’ll save yourself from a killer hangover the next day.
Set an alarm. We say this a lot because it works. Set an alarm every hour if you need reminders to drink up.
Bring a water bottle wherever you go. You can take sips in the car, while walking around, at your desk between phone calls…just keep sippin’! And if you need a little extra motivation, buy one of those expensive water bottles. You’ll feel so guilty for NOT drinking out of it that you’ll never need a reminder!
SIMPLE SWAPS
If the thought of drinking 8 cups of water makes you gag, try swapping out some of these common dehydration culprits with some tasty alternatives that’ll quench your thirst without sucking you dry.
Add some fruit to your water. It’s pretty simple and oh-so-versatile. From ginger, to cucumber or strawberries, limes or oranges…play around with new flavors straight from nature.
Get your fizz fix with sparkling water instead of soda. You can even add some fruit to give it that extra flavor umph.
Add some ice. Hey, every little bit counts, right? If you’re deadset on that sugary drink, add some ice or better yet…add a little water to your drink so you’re getting the H2O factor without having to completely sacrifice the sweets.
Eat your way to hydration nation with fruits and veggies high in water. Did you know that foods like cucumber, watermelon, lettuce, strawberries, oranges and many more are over 90% water? It’s reason #5,403 to eat more whole foods and ditch the processed crap.
And in all honesty, once you start creating habits of drinking more water, it will become a habit for you. It’s like a can of Pringles…once you pop, you can’t stop!
ABOUT COACH MATT PIPPIN
Matt is a Strength and Mobility Coach with over 15 years experience in his field and has coached over a thousand professional, collegiate and everyday athletes with the goal to help them move, feel and perform at their highest level. He's incredibly passionate about bringing simple and effective online mobility training programs to everyone who wants to take control of their self care and make lasting change. CLICK HERE to learn more.
Certifications:
NSCA Certified Strength and Conditioning Specialist
Level 3: Fascial Stretch Specialist
Level 1: Institute of Motion Health Coach
Certified FRC Mobility Specialist (FRCms)
Level 1 Kinstretch Instructor
Weck Method Qualified