Knowing you need to be better hydrated is one thing - making it happen is another.
Here's how we recommend getting more water into your day (with as little effort as possible!)
Keep it close. In other words, get yourself a refillable bottle and carry it around with you. Not only will it serve as a visual reminder to take a swig - it'll mean you'll no longer have the "I don't have any' excuse!
- Make it tasty. We bet you've never left a cocktail unfinished. Why? Because they’re delicious! So why not give water the same deal! Add natural, detoxifying elements like fresh lemon, lime, orange or mint to give it a nicer flavour, enhance the hydration process - and keep you coming back for more.
- Each water-rich food. If you're really bad a drinking water then try also eating some foods like cucumber, strawberries, zucchini, celery and watermelon. They're delicious and chock full of it! Just remember, eating foods dense in water is never the same as drinking a glass!
- If you don’t want to carry around a bottle, remind yourself by setting alarms on your phone. You can even use an app like Waterlogged, which not only reminds you to drink water but helps track your progress and can even sync with your Fitbit or Apple watch. (There really is an app for everything...)
- Filter it. It may sound a little (ok, very) snobby, but filtered way tastes WAY better than regular old tap. Pop a filter in your fridge, make sure it's kept topped up and drink pristine, tasty water that’s fit for a Princess.
How do you know if you're hydrated? How much water is enough?
Most leading health organisations recommend drinking 8 glasses a day - others say 2L for females, 2.5L for males.
But here’s the thing.
Everybody is different - and everyone does different things every day. Not to mention there's weather changes, diuretics, salty foods and other contributing factors which come into play. So to think 8 glasses is the daily staple is, quite frankly, ridiculous.
How do you know if you're properly hydrated? There are two easy ways you can work it out.
- To stay properly hydrated you need to drink 34mls/kg of your body weight. For example, if you weigh 65kg you need to drink 2.2L (0.34 x 65) per day. If you hit it hard at the gym or find yourself sweating a lot, then have a bit more.
- Check your pee (charming, we know). If it's colourless to a (very) light yellow, you're doing alright. Any darker and you need to smash a glass or two.
It’s that simple.
Do tea and coffee count?
No! Tea and coffee are diuretics, which means they are actually dehydrating for the body.
For every coffee or tea you drink, make sure you have one additional glass of water.