Hydration not only fuels our physical wellbeing, but our mental wellbeing as well. Our bodies are made of 60% water, meaning hydration is a crucial part of our existence. There are many crucial reasons to stay hydrated such as regulated body temperature, lubricated joints, weight loss and better sleep.
Dehydration causes a slew of mental and physical health problems. Some common side effects of dehydration include:
- Dizziness
- Headaches
- Fatigue
- Difficulty Concentrating
- Thirst
- Dry Skin
- Dark Urine
- Muscle Cramps
If you’re wanting to improve your mental and physical function, making sure you are properly hydrated is the first step. Many people tend to think dehydration is not probable during winter months, due to you sweating less. This is untrue, as you can be dehydrated all year round.
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We have curated a guide for staying hydrated year round, complete with how to add hydration into your daily routine and hydrating drink recipes.
How to Stay Hydrated
To stay hydrated throughout the day, experts recommend 11 cups of fluid for women and 16 cups of fluid for men. For those who are playing sports or extremely active, no matter what time of year, this number is even higher. Add an extra 0.5 liters of water for moderate-intensity exercise, 1 liter for high-intensity exercise, and 1.5 liters for extremely high-intensity workouts.
Staying properly hydrated will improve your overall well being by boosting your mood, flushing toxins out of your body, and boosting your performance during your next workout.
How to add Hydration Into Your Daily Routine
There are plenty of great ways to add in hydration throughout your daily routine.
In the morning, drink a glass of water as soon as you wake up. Use an app or a marked water bottle to begin tracking your water intake first thing in the morning. This will get you ready for the day. When dressing for the day, put on moisture wicking gear, especially if you are planning on working out. Don’t forget to add a cozy down jacket if going out and about during the winter.
By the afternoon, you should be refilling your water bottle every time you get up to use the bathroom. Also, set a deadline for every 8 ounces of water you drink. Both of these will help ensure you meet your drinking goals. Food can also help you reach your drinking goals. Eating celery or watermelon, which are water-rich, will help you get in those extra ounces.
As you close out your day, you should be eating a yummy dinner full of protein and fiber, along with fruits and vegetables. With this meal, try drinking sparkling water rather than alcohol or soda. To wind down your night try a warm glass of lemon water or herbal tea.
Incorporating all of these methods into your daily routine will lead to a healthier, happier, and more hydrated you.
Healthy Hydrating Drink Recipes For Every Season
Staying hydrated should be a top priority year round, which is why we have curated some yummy drink recipes that will quench your thirst each season.
Spring: Strawberry Basil Water
For spring, try adding strawberries, basil leaves, and lemon slices to your water. This is a yummy drink with brisk spring flavors to leave you feeling refreshed and hydrated.
Summer: Cucumber Lemonade
Lemonade is a classic summer drink that is delicious and immensely hydrating. Consider adding cucumbers and mint to put a spin on this classic.
Fall: Pear and Ginger Tea
Add ginger, pear, and cinnamon to your favorite herbal tea for a delicious, hydrating blend. Perfect to drink as you cozy up for the night.
Winter: Soothing Lemon Water
Hot lemon water is a great drink for relaxing and unwinding. Add in some warm honey to make this hydrating drink even more delicious.
No matter how you choose to get hydrated, it is important today and everyday to get those sips in. So fill up that water bottle and get drinking! For more information about hydration, check out the infographic below.