It’s important to keep your body hydrated no matter what the weather looks like, but as it gets warmer outside (and here in AZ it gets HOT) it’s vital to stay on top of hydration because your body is going to use that water even faster than normal as you sweat it out. One of the easiest ways to gauge your hydration level is the color of your urine. Before you flush, you should see clear to pale yellow. Anything darker than cheap lemonade is a sign you need to grab a bottle (of water!) and drink up.
It’s a widely accepted recommendation that you should drink half your body weight, in ounces, in water every day. This doesn’t mean you have to reach back into your brain to do some 5th grade math to find the right conversion table. All it means is that you take your body weight, divide by 2, and instead of pounds, swap it for ounces of water. For example, someone who weighs 120 pounds would need to drink 60 ounces of water every day (120/2 = 60. BOOM.)
So how can you make it easier on yourself to get your H2O in and not turn it into drudgery? Here are a few pretty simple ideas:
1. Figure out if you’re a guzzler or a sipper.
There are some people that genuinely dislike drinking water, so the idea of drinking it throughout the day really seems like a terrible idea. To these people, I say, “CHUG CHUG CHUG!” When your reminder hits (more on that in a minute) don’t be dainty. Drink that water like a college frat boy and get’r’done. There’s not a huge difference in benefits to drinking your ounces of water slowly throughout the day or bigger amounts at a few different times. So if you’d rather get it done and over with, go for it.
2. Make it hard to forget.
Just like you would set your kid’s favorite blankie in front of the door to the garage so you don’t forget it on a long trip, make your water habit one you can’t forget about. You can set a reminder on your phone to go off every hour or make post-its throughout your house or work space that remind you to drink up. There are even apps that you can use to keep track of your water in-take and that will remind you if you’re behind. That’s where the guzzler vs sipper comes into play. Guzzlers would see or hear the reminder and quickly drink their next 20 ounces of water. Sippers would take that reminder and know that before their next one goes off in a few hours, they need to have completed their bottle.
3. Find the perfect fit.
Head to Target and you will find literal aisles of different kinds of water bottles. Finding one that fits in your cupholders, has the perfect straw (or no straw!) or is even your favorite color will actually make it much easier to keep yourself hydrated. Kind of like your favorite coffee mug in the morning, it IS possible to have your water bottle put a smile on your face.
4. Variety is the spice of (the hydrated) life
Let’s face it. Water can get boring. Especially if you really are drinking the appropriate amount every day. To avoid water monotony, don’t be afraid to change it up. See if you like ice water over room temperature. Does an occasional sparkling water make you feel indulgent? Can you add some flavor to it? With both sparkling water and flavors, definitely avoid those with artificial flavors and sweeteners. Find your favorite combo of clean ingredients, make a pitcher, and stick it in the fridge at night so it’s ready for you tomorrow. My favorite combo is cucumber and lemon slices and mint leaves.
Staying hydrated doesn’t have to be hard. You’ve just got to add in a few simple tweaks and you’re set to go.