How to Stay Hydrated: 7 Ways to Stay Hydrated Throughout the Day

Did you know that 75 percent of Americans are functioning throughout the day in a chronic state of dehydration? Although most of us know that it’s important to stay hydrated throughout the day, we are falling short of the recommended 64 ounces of water a day most of us need in order to think and perform our best.

Couple that with the fact that, according to the U.S. Center for Disease Control and Prevention (CDC), more than 30 percent of us are also sleep deprived, and 80 percent of American adults don’t get the amount of exercise the CDC recommends each week. Yikes!

Feel like a superhero: Stay hydrated throughout the day!

Does this sound like you?:

  • You often have unexplained headaches
  • Cravings for sugar or sweet foods hit you when you are tired
  • It’s often hard to focus
  • Your urine is yellow, rather than clear
  • You have dry skin
  • Despite getting enough sleep, you still feel lethargic throughout the day.

Our bodies need water in order to digest and absorb vitamins. 60 percent of our bodies are composed of water: 75 percent in our muscles and 85 percent in our brains. If you’ve been living with chronic dehydration, chances are your body is too tired to exercise which, in turn, could be preventing you from sleeping well.

There is one simple hack that will help you break this cycle: stay hydrated throughout the day.

How to Stay Hydrated: 7 Ways to Stay Hydrated Throughout the Day

Eat some chia

Chia seeds are one of the oldest sources of hydration and nutrition, dating back to the Aztecs, as early as 3500 B.C.

The word “chia” is Mayan for “strength,” and although people have been eating it for centuries, you may have first heard of it recently when it grew in popularity after Christopher McDougall featured it in his 2009 New York Times bestseller Born to Run.

In the book, McDougall discusses how the Tarahumara, a Mexican tribe of superathletes, rely on a mixture of water, chia and lemon to run hundreds of miles at a time through dry, arid canyons.

Packed with protein, nutrients and antioxidants, chia seeds are extremely absorbent and can soak up to ten times their original size. Here is a great chia pudding recipe to help you get started.

Drink coconut water

How to Stay Hydrated: In addition to keeping you hydrated, coconut water can help balance your pH levels and lower your cholesterol.

In addition to keeping you hydrated, coconut water can help balance your pH levels and lower your cholesterol.

Coconut water, which is simply the pure water we find in coconuts, is a natural electrolyte. Like sugar-laden artificial substances that help your body regain electrolytes when it’s recovering from a workout or an illness, coconut water is often touted as “mother nature’s sports drink.”

Packed with potassium, which studies show helps control high blood pressure, daily consumption of coconut water can not only keep you stay hydrated, but can also improve your heart health and increase your overall energy level.

Incorporate more fruits and vegetables into your diet

Hydration doesn’t have to come from pure liquids. Fruit contains 87 percent water by weight.

Hydration doesn’t have to come from pure liquids. Fruit contains 87 percent water by weight.

Fruits and vegetables that have a high water content are naturally low in calories and can serve as great sources of hydration throughout the day.

Most fruits and vegetables contain up to 87 percent water by weight. Here are a few of the best fruits and vegetable sources of water:

Add a pinch of sea salt to your food and drinks

Of course, in large quantities, salt can be dehydrating. However, if your body is chronically dehydrated, adding a small amount of sea salt to your water can help you retain it, helping your body pump oxygen to your muscles more efficiently.

So be sure not to consume more than the recommended amount of sodium, but not to consume so little that your body has a hard time absorbing the water it needs to function.

Drink smoothies

Drinking smoothies is a great way to stay hydrated throughout the day. Add some fruits and vegetables with high water content, and you’ll have a powerhouse of hydration and nutrition to give you the energy boost you need.

Here’s a great recipe to start with:

You’ll need:

  • Coconut water: ½ cup
  • Almond milk: ½ cup
  • Banana
  • Berries: 1 cup
  • Spinach: ¼ cup
  • Chia seeds: 1 T

Combine everything in a blender and mix together. Enjoy!

Avoid sugar

Eating refined carbohydrates packed with sugar will quickly lift - and drop - your energy and hydration level.

Eating refined carbohydrates packed with sugar will quickly lift – and drop – your energy and hydration level.

In order to metabolize extra sugar, our bodies need to work extra hard. Sugar creates an acidic environment that decreases our ability to store water.

So why do we crave sugar when we are dehydrated? Dehydration can mask itself as hunger. When you feel hungry, your body looks for the quickest way to get calories. This is when cravings for high-calorie carbohydrates come in.

Next time you are sitting at your desk at 3 p.m. and are tempted to turn to the vending machine, try drinking a glass of water first, or eating some fruit.

Spruce up your water

Do you know that you need to be drinking more water throughout the day, but find it way less exciting than sugary sodas and caffeine?

There are so many ways to add some flavor to your water. Try adding some of these ingredients to your water and you will find yourself looking forward to refilling your water bottle, we promise!

  • Herbal, caffeine-free tea
  • Slices of ginger and lemon
  • A splash of fruit juice
  • A dash of salt
  • Mint + cucumber slices
  • Berries + orange slices
  • Some sparkling water
  • Mint + lime
  • Honey
Adding ginger and lemon to your water is a great way to create a tonic that will hydrate your body and skin from the inside out.

Adding ginger and lemon to your water is a great way to create a tonic that will hydrate your body and skin from the inside out.

Why stainless steel water bottles are the safest way to drink more water

Staying hydrated is critical to your health. But what you drink from matters, too.

At Healthy Human, every one of our products is compassionately and scientifically designed with our mission in mind: to improve the health of humans and of the planet by changing the way the world drinks water.

All of Healthy Human’s products are:

  • 100% BPA-free
  • Made with toxin-free, pure food grade 18/8 stainless steel
  • Have smooth, round edges, never giving bacteria a place to lurk and hide
  • Are eco-friendly, reusable and durable
  • Keep cold liquid cold for 24 hours and hot liquid hot for 12 hours

Come on over and #LiveLifeHealthy with us! Give our products a try and connect with us to let us know how it went.

How do you stay hydrated throughout the day?

Which Healthy Human product is your favorite for carrying around water and smoothies? How else do you stay hydrated throughout the day? Let us know in the comments below!