Hydration Hacks: 10 Easy Ways to Stay Hydrated Throughout the Day

October 16, 2024
Posted by Nutricost Manager

Research has shown that 17%-28% of older Americans are chronically dehydrated.[1] Dehydration can cause headaches, fatigue, and muscle cramps, while also impairing concentration and mood.

It can also affect your body's ability to regulate temperature and can lead to dry skin and poor physical performance.[2]

Staying hydrated is essential for keeping your body functioning at its best, but with busy schedules, it's easy to miss out on your necessary water intake.

If you struggle to drink enough water daily, you're not alone! Here are some practical lifestyle tips to help you stay at the top of your hydration game.

1. Make Water Easily Accessible

Keep a water bottle within arm’s reach at all times. Whether it’s at your desk, in your car, or by your bed, having water nearby makes it easier to sip throughout the day.

Invest in a reusable bottle that you like – something with a look or features (like a built-in infuser or time markers) that encourage you to use it often.

2. Set Reminders

Sometimes we just need a nudge. Set reminders on your phone or smartwatch to take a sip every so often. There are even apps specifically made to help track your intake and send friendly notifications to keep you on track.

3. Pair Drinking Water with Routine Activities

Associate drinking water with regular daily activities. For example, have a glass when you wake up, another before each meal, and one while brushing your teeth. Tying hydration to activities you already do can make it a seamless part of your day.

4. Use a Straw

It sounds simple, but using a straw can make drinking water more enjoyable and effortless. You’re likely to drink more when it's easy to take quick sips, and many people find straws help them drink more throughout the day.

5. Make It a Game

Challenge yourself with a daily water intake goal and track your progress. You can turn it into a friendly competition with friends or family. Apps with gamification features, such as earning points or badges for meeting your goals, can also make staying hydrated more fun.

6. Create Visual Cues

Place a full glass of water in spots you frequent at home or work. These visual cues serve as reminders to hydrate. For example, keep a glass of water by your bathroom sink or on your nightstand so that it’s the first thing you see when you wake up.

7. Dress Up Your Water Bottle

A simple upgrade to your water bottle can make a big difference. Give it some personality with fun stickers! Anything that makes the bottle more personal and fun can encourage you to use it more often.

8. Set a Daily Water Goal

Aiming for a specific number of ounces per day gives you a tangible target to work towards. Knowing your daily goal can help you stay focused, especially when paired with tracking apps that celebrate your progress.

Pro Tip: Carry a big water bottle! The more water you have with you the easier it’ll be to whittle it down throughout the day. It will also be easier to track your water intake throughout the day.

9. Keep It Cool

Not a fan of room-temperature water? Keep a pitcher or bottles of water in the fridge. Some people are more inclined to drink when their water is cold and refreshing, especially on hot days. Using an insulated water bottle with ice and cold water is a great way to always have cold water on hand.

10. Drink a Glass of Water With Meals

Drinking a glass of water before or after meals can not only help you reach your hydration goals, but also aid in digestion.[3] It’s an easy way to work some water into your routine without much extra effort.

Pro Tip: Water by itself is not enough to stay hydrated. Ensure you’re also getting enough electrolytes and carbohydrates through a healthy diet to support hydration.

Water You Waiting For?

Don’t let dehydration sneak up on you. Dehydration may lead to headaches, fatigue, muscle cramps, and even affect your ability to focus and maintain a positive mood.

It can compromise your body’s ability to regulate temperature and negatively impact your physical performance.

Implementing simple hydration tips, like keeping water easily accessible, setting reminders, and pairing drinking water with routine activities, can help keep these dangers at bay.

Consistency is key, so make these habits a natural part of your day-to-day routine to stay hydrated and keep your body functioning at its best!