With so much going on, it can be easy to forget to drink enough water throughout the day. In this post, we'll share 15 expert tips to stay hydrated and healthy, so you can perform at your best both at work and during your workouts.

Why should we stay hydrated?

Staying hydrated is essential for maintaining your overall health and wellness. Did you know that our body is composed of approximately 60% water? This means that water is crucial for our bodily functions like:

• Body temperature regulations,

• Transport of nutrients

• Waste disposal

Obviously, our body won’t function well if we are dehydrated. This is why people suddenly feel symptoms like:

• Headaches

• Fatigue

• Constipation

• kidney problems

Additionally, stay hydrated if you’re trying to lose weight because drinking water may help suppress appetite and increase metabolism.

How can I hydrate my body fast?

There could be times when you need to hydrate your body quickly. It can be because you’re just done with your intense workout. Or you wanted to finish up your work first so that when you sit down to rest, you can savor it all the way. Hydrate your body fast with water - in small sips and not gulps! You can also munch in some fruits like watermelon or cucumber whichever is available.

Best tips for staying hydrated

Below are tips you can do to prevent getting the feeling of thirst or signs of dehydration in the middle of a workout, chores, or a project. I’ve also shared amazing strategies to stay hydrated for a longer period of time.

7 Drinking Water Habits to Incorporate in your Daily Routine

Drink water before and after exercise to maintain fluid balance.

As a busy professional, I understand that you are doing your best to make time for exercise and sometimes miss out drinking water to stay hydrated. Maintain fluid balance in your body and prevent dehydration by drinking water before and after your workout.

Start your day with a glass of water and take regular sips throughout the day.

Jumpstart your day with proper hydration just after waking up. After all, you've gone without water for hours while sleeping, so this is important. When we’re so thirsty, many of us tend to drink in just one go. Instead of chugging water all at once, take small sips so you're consistently hydrated.

Keep a refillable water bottle with you at all times.

Keeping a refillable water bottle with you is a great way to remind yourself to drink water regularly, especially when you are too hooked up with work. It’s also accessible making it easier for you to take frequent sips throughout the day.

Move as much as you can.

If your work requires a lot of sitting, taking frequent breaks and small movements to help stimulate fluid circulation in your body.

Sitting for long periods can also be detrimental to your health. Get up and take a quick walk outside, visit the comfort room, say hi to a colleague in the other office, do quick movement exercises, etc. For example, after 1 hour of sitting, you may stand up and do a little stretching or squats.

Monitor the color of your urine.

If your urine is pale yellow, it means you’re well hydrated. If it’s dark yellow, drink water as it’s a sign of dehydration. This is one of the simplest ways to check your hydration levels but also take note that this method is not always accurate.

Use a tracking app or set reminders.

Install a drinking water tracking app on your phone and set reminders to help you stay hydrated. This aids in training your brain by giving a cue if you are still starting to build a good habit around drinking water.

Add flavor to your water.

Drinking plain water can be boring for some people. A tasty water makes it more desirable to drink more often. Add fresh herbs, lemon or other citrus slices, or cucumbers for a tasty twist. It’s proven by science that when a task is rewarding or desirable, it becomes easier to do it more frequently.

Drinking Water DOs

Eat water-rich foods like:

• Oatmeal

• Milk

• Carb Alternatives

• Vegetables

• Soup

• Frozen or Fresh Fruits like watermelon, cucumbers, and oranges

While water is still the top recommendation to stay hydrated, you can also boost your hydration levels by eating water-rich foods as shared above. Oatmeal absorbs water and keeps you feeling full longer, as well as milk and carb alternatives like quinoa and sweet potatoes. Vegetables like cucumbers, celery, and tomatoes are also high in water content.

Soups are another great option, especially during the colder months. Not only do they contain water, but they're also packed with nutrients and can be a satisfying and filling meal.

Let’s talk about frozen fruits. They are a convenient and tasty way to stay hydrated. You can easily blend them into smoothies or snack on them with your workmates.

As a busy professional, it can be challenging to find time to prepare healthy meals and snacks. These foods are great options to mix and match like a cup of yogurt and sliced fruits. It’s an energy booster and helpful in staying hydrated throughout the day.

Try drinking coconut water or electrolyte supplements.

Coconut water contains natural electrolytes which at times makes it more hydrating than plain water. You may also try hydrating supplements like electrolyte powders, liquid drops, or high-quality electrolyte drinks. It helps in the absorption of water and nutrients into your system.

Invest in a water filtration system to ensure clean, pure water.

I’ve shared this because with the water pollution, it’s now better to prevent other health issues such as infections and diarrhea. Stay hydrated and safe by drinking purified drinking water.

Drinking Water DON’Ts

• Don't wait until you're thirsty to drink water, as thirst may be a sign of dehydration.

• Avoid sugary and caffeinated drinks, as they can cause dehydration.

• Avoid alcohol, as it can dehydrate the body.

• Avoid salty or high-sodium foods, as they can dehydrate the body.

• Avoid sports drinks, as they can be high in calories and sugar. water or herbal tea

While it may be tempting to reach for a sugary soda, a cup of coffee, or sports drinks when you need a quick energy boost, these drinks might actually cause dehydration. Caffeine is a diuretic, which means it can increase the amount of urine you produce.

Sugary drinks like soda and energy drinks do the same. Additionally, these drinks can be high in calories and can contribute to weight gain and other negative health effects due to the added sugar and preservatives.

If you need a caffeine fix, try drinking green tea, herbal teas, or black ground coffee, which have some health benefits. Do your body a favor and help it to maintain optimal hydration levels.

Conclusion: What is the most hydrating drink?

As mentioned above, water is still the most accessible, affordable, and most hydrating drink. However, there are also drinking water mistakes you should avoid to prevent overdrinking. Yes, funny as it may sound but there’s such a thing as too much water in the body too - which is surprisingly unhealthy in some cases. Read this last blog for more information about this.

And if you haven’t yet, grab this free e-book below to learn other simple ways to optimize your performance and vitality. It’s a guide that’s perfect for beginners who are wanting to start now without all the hustle and overthinking the first step. Get your copy today by entering your details below.