With the weather warming up and summer fast approaching, we all find ourselves naturally guzzling more fluids as we attempt to beat the heat. However, if you, like many Americans, are choosing to quench your thirst with sugar-filled soft drinks, sports drinks, or juices, you may need to consider swapping your sips for mother nature's finest, good old water. But if you find yourself struggling to sufficiently hydrate with plain H20, you’re not alone. New research shows that nearly half of Americans aren’t drinking enough water, consuming far less than the recommended daily intake of 2.7 liters for women (or five, 16 oz water bottles or cartons), and 3.7 liters for men (which comes to seven, 16 oz water bottles or cartons), as established by the National Institute of Health.
You might be thinking, “What’s the big deal? A little dehydration never hurt anybody”. We’re here to tell you to think again. Everything from our organs all the way down to our cells rely on water to properly function and carry out their respective physiological functions, directly linking proper hydration to our health and vitality. Thus, it should come as no surprise that current research from the NIH shows a direct correlation between good hydration and longevity, with data indicating that adults who maintain optimal hydration levels appear to live longer, develop fewer chronic health conditions, and have better health overall than their dehydrated counterparts.
If all this talk about upping your daily water intake has got you wondering how to hack the hydration system, we’re here to help. We’re dropping our best tips and tricks to help you drink more water without making it a chore.
Hydration Hacks to Help You Drink More Water
Include Water in Your Morning & Evening Routine
Whether you’ve locked in your perfect morning and evening routine or are still ironing out the specifics that set you up for a successful day and restful evening, it’s easy to include drinking a cup or two of water into both. Soon, guzzling a glass upon waking & just before you hit the hay will become second nature.
Make Water a Non-Negotiable at Meals
If you find yourself pairing your meals with soft drinks, juices, or alcoholic beverages, this swap is a no-brainer. Beyond helping with your hydration goals, studies show that those who consume water just before digging into their meal ate less calories overall while reporting the same levels of satiety post-meal. So if you’re looking to shape up & shed a few pounds, make sure to swap your sugar-filled sips with water before, during, and after your meals.
Make it Fancy with Fruits & Herbs
If the thought of parting ways with your favorite sugary sips or diet sodas has you clutching your diet cola like your life depended on it, this tip is for you. We know it can be hard to kick a soft drink or flavored beverage habit, especially if the alternative is seemingly painfully plain, flavorless water, but it doesn’t have to be! There are so many simple and delicious ways to spruce up still water with fresh fruits, herbs, & zests. Another option for swapping out soda? Try a naturally-flavored, sugar-free sparkling water like JUST Bubbles, which comes in a variety of fun, fruit-forward flavors that are anything but boring.
Spice Up Your Ice
Another easy and tasty way to add a touch of fun and flavor to your water? Spiced up ice! Simply toss in fresh fruits, herbs, spices, or zests into your ice cubes prior to freezing and enjoy the slow, delicious infusion of flavor as you sip on your water. Looking for an extra pop of flavor? Add in a splash of real fruit juice, like lemon, lime, orange, or grapefruit to amplify the fruity fun.
Set Guzzle Goals
If you’re someone who loves a to-do list, this tip is for you. Set incremental “guzzle goals” throughout the day to hold yourself accountable to hitting your hydration goals. Add a handful of reminders on your phone that keep you on track (think “10AM, 2 glasses down. Noon, 4 glasses down. 3PM, 6 glasses down”, etc.). Having a visual and auditory reminder (anyone who is hit with the sound of a phone alarm each morning knows how powerful a tool it can be to shock the system into taking action), will up your chances of water sipping success.
When we move our body & work up a sweat, we’re naturally inclined to drink more. The key here is to use this heightened thirst to focus on drinking more water versus sports drinks, energy drinks, or other less-optimal options.
Next time you hit the gym or lace up your sneakers for a solid sweat session, make sure you’re equipped with a carton or two of mineral-rich mountain spring water, which offers a multitude of health benefits that will only serve to amplify your fitness efforts.
It may feel like a silly suggestion, but if you’re struggling to drink enough water each day, it may be time to invest in reusable straw to help you step up your sippage. Not only do many people report that drinking through a straw helps them to consume more water, but science actually shows that we register fluids we drink through a straw as better tasting than when consumed without. So if all else fails, get yourself a fun, durable reusable straw to help you get your hydration on and reach your water drinking goals.
With all of these simple sip tips on hand, we’re certain hitting your hydration goals will be a no brainer. So WATER you waiting for? It’s time to H2-Own your hydration habits.
Bottoms up to better health-cheers!