I know I sound like Bobby Boucher with all these water posts but damn I used to never drink water until I made some of these changes. I'm not perfect and I still probably don’t drink enough, but I’m not as chronically dehydrated as I used to be.
Let's quickly recap the effects of dehydration. Poor hydration tends to lead to:
- loss of mental focus and cognition (source)
- poor energy levels
- poor mood
- dry skin
- disrupted GI function (leading to constipation)
- muscle cramps
- impaired kidney function
- water retention and bloating
- disrupted cardiovascular function
Nothing good.
But how much water do we need? Well it depends on the person and I cover the basics of hydration strategies in another post. Though in general, take your bodyweight and divide by half. Add 15-20 for every hour you work out. That’s how many ounces of water I suggest per day.
For many of you, that's a lot since some of ya'll live like human camels and drink like 4oz a day. Obviously, don't jump from 0 water to all the water tomorrow. Ramp up gradually over time and just focus on being a little bit better each day/week.
Even still, getting enough water can be a challenge. So here are some quick tips to help you get more H2O into your day and prevent chronic dehydration.
1. Get a quality water bottle
Ditch that cheap-ass, plastic one that won't hold temp for sh*t, will just break, or you'll just throw it away and/or lose it. Get a slick, stainless steel bottle that’ll keep your water cool all day. It’s better for the environment & plastics aren't great for you either. Some plastics contain chemicals that can mess with your endocrine system which can lead to fertility issues and even cancers. Plastic is everywhere and hard to avoid, but if you can reduce the amount in your life, then do it.
For stainless-steel bottles I recommend @swellbottle or @hydroflask.
Keep it close by and refill when it's nearly empty and I can almost bet you get more water each day.
2. Eat hydrating foods
Many fruits and veggies are mostly water. You'll still need fluids but getting a lot of #greenshit in your diet will help.
Here are some examples of some really hydrating fruits & veggies:
Fruits and veggies are mostly water and contain electrolytes your body needs to function. Double win!
Photo by Scott Webb on Unsplash
- Watermelon
- Citrus fruit (grapefruit, oranges)
- Cucumber
- Melon
- Strawberries
- Tomato
- Grapefruit
- Zucchini
- Spinach
There’s even evidence that these foods will hydrate better than a sports drink because they better replace the electrolytes, amino acids and sugars lost in exercise. You can also get lots of water from soups, stews and bone broth which has its own unique benefits for your immune, gut health, and joints.
Again, you'll still need to drink water but don't stress out and remember that you can eat some of your water too.
3. Drink water with meals
Have a glass of H20 with each meal. Before you eat, pour 8oz or so of water and place it beside your food. Periodically take sips between bites and finish the rest once you're done eating.
Drinking water with meals is also a solid strategy for fat-loss. If you drink more water during a meal you'll likely feel fuller faster because the water helps expand your stomach. If you stop eating when you're satisfied, you can further reduce the calorie intake for the meal because of the addtional water.
4. Try some mineral waters & seltzers
Plain water is best but it can help break up the monotony with sparkling mineral water or seltzer water. Mineral water is especially helpful since they naturally contain electrolytes and other minerals to hydrate and promote better health.
Personal favorites are La Croix , Topo Chico and San Pellegrino when I’m feeling extra boujie 🤴🏾💁🏾♂️
There can be some concerns with the carbonation and it's effect on your dental health and exacerbate digestive issues (bloating, gas, constipation, diarrhea, IBS), but they are definitely better alternatives than drinking sugary sodas all the time. Moderation is the key. I still drink a few cans of seltzer a day, but I also drink more regular water. If your only source of liquid H2O is carbonated water, tone it down and balance it out with the plain stuff.
Topo Chico is pretty much bae.
5. Make Your water Sexy
Plain water can get boring! Throw some fruits and veggies into your water and let the flavors infuse to make it taste great and encourage you to drink more. There are tons of recipes out there. Just Google or Pinterest “infused water”. Disclaimer: "Sexy water" may not give you the same results and I take no responsibility for what you see 😛
Sexy water. Photo by Monika Grabkowska on Unsplash
6. Less coffee. More green tea.
Coffee is ok but it's got a bit of caffeine and is easier to overdo it. I suggest drinking tea—especially green tea or matcha. Green tea/matcha has about half the caffeine plus it helps:
- improve memory & brain function
- reduce risk of cancers
- reduce risk of heart disease
- lower cholesterol
- improve insulin sensitivity
Matcha (pulverized green tea) has a ton of benefits, is lower in caffeine than coffee and great for helping you hydrate.
You can make it the traditional way or throw it into a smoothie. Either way, you're going to be getting the benefits of green tea plus plenty of H2O in the process.
If you're interested in getting some matcha, I recommend checking out my friends over at Wild Foods Co *Note: this is an affiliate link meaning at no charge to you, I'll get some money if you click the link and make a purchase. I support this brand with my own money and just think they make really good stuff hence why I'm sharing it with you...and I get something back to support this page and my matcha habit :)
Drinking more water is one of those things that will improve health and doesn't take too much effort or a ton of money. Don't complain of poor performance, mood, and even not being able to lose weight if you're not drinking enough water. Use these tips to help you get more of that high-quality H2O in your day.
If you have any gangster strategies you use to drink more water and I didn't mention them, don't be stingy and share with the rest of the readers below. Thanks for reading.
Cheers,
Alex
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