What does it mean to have good hydration? Is it easy? Is it something I can do? These are questions I am constantly asking myself. You see, I like coffee. A lot. I start it first thing in the morning and have a few cups during the day too. So ,drinking water, I am constantly working on. Because I drink so much coffee, I feel like they are in competition with each other all the time. Obviously, I need to work on it a little harder. Let’s see what we can do about it today.
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What is a good hydration routine?
A good hydration routine centers on about 9 cups a day for women and about 13 cups per day for men. Or roughly 91 to 125 ounces of water depending on your body size. Check here for more facts on this.
- Upon waking
Drink a glass of water as soon as you wake. So, I guess a good way to get in the water before coffee is to go to the fridge and pour a glass of water before I make my coffee. This would be a good habit to try and stack, called habit stacking. More on that here.
- Throughout the day
Sip your water throughout the day instead of trying to chug it all at once. Try having a water bottle that measures in ounces! Check out this one here.
- With meals
Drink a glass of water or an unsweetened beverage with every meal to build upon that habit. If you are trying to lose weight, maybe try drinking your glass of water before your meal to fill you up a little before your food.
- Food sources
Good food sources to get water from would be your fruits and veggies. Fruit juices tend to have a lot of sugar in them. Fresh fruits and vegetables are better. Eat water-rich produce like cucumber, strawberries, and watermelon.
What hydrates you faster than water?
There are some solutions of sodium, potassium, and glucose, and they help the water you already have get into your system faster.
- Oral rehydration solutions
There are medical-grade solutions that are given in doctors’ offices and hospitals. They contain precise ratios of salt and sugar and use a process called sodium-glucose cotransport to absorb fluid rapidly.
- Electrolyte mixes
Packets like Pedialyte provide sodium and potassium that plain water lacks. Preventing rapid elimination and frequent urination.
- Dairy milk
Cow’s milk has proven to keep you hydrated longer than water because of its natural lactose, protein, fat, and sodium, which slow gastric emptying. This helps the body hold onto its fluids.
- Coconut water
This natural fluid provides all the chemicals to balance electrolytes after exercise.
- Water-rich foods
Again, watermelon, strawberries, cucumber. All the watery fruits and veggies.
What is the 10-gulp rule?
The 10-gulp rule is a habit-building strategy where you take 10 consecutive gulps of water every time the water bottle touches your lips.
How it works
- Commit to 10: Don’t just take a sip and put it down. You have to really force yourself to take those 10 gulps.
- Make each time count: Whenever and wherever you happen to be, in the car, at the office, or at home. Make sure you commit to 10 gulps of water.
- Build faster: This will put more water in you at once. This increases your fluid without you having to track every ounce you drink.
Why people use it
- Turns passive into active: It stops mindless sipping and builds a habit of having enough water in your system.
- Boosts total intake of water: This way you’re getting enough water without having to record every ounce you take in.
- Fights dehydration: It prevents you from waiting until you’re thirsty to get water. If you are already thirsty, chances are you are already dehydrated a little.
What are the 5 warning signs of dehydration?
The 5 primary warning signs of dehydration are dark urine, dry mouth or tongue, low energy, dizziness, or headaches. For more facts on this, check here.
Why drink water first thing in the morning?
Drinking water first thing in the morning replenishes water that we lose while we sleep, about 300 to 400 cc a night. For more facts on this, check here.
Summary
Getting enough h20 seems like it can be a hard task, but with the right habits in place, it can be simple to get in enough water every day. Whether you start a habit of first thing in the morning or you try the 10-gulp rule your sure to get enough water if you just start.
