In this modern world, it’s easy to feel like everything is moving a mile a minute. Emails need to be answered, meals need to be prepped, and the kids need help with everything!
In this constant hustle, it’s easy to forget about remaining hydrated. Before you know it, you can feel your mouth going dry, parched with thirst. If you are constantly on the go, here are five tips for staying hydrated in your active lifestyle.
- Adopt a Proactive Approach to Hydration
One of the best ways to approach hydration is to be proactive! You need to maintain your fluid levels instead of always trying to replenish them. Constantly drinking water may seem excessive, but the benefits far outweigh the costs. It’s been proven that even mild dehydration can impair day-to-day function. According to a 2012 study by the Journal of Nutrition, even the smallest ounce of dehydration can cause a higher “perception of task difficulty and lowered concentration.”
This means you should be drinking water before you even feel thirsty. You can do this by creating a drinking schedule for yourself. Set regular reminders on your phone to drink water. Make certain this includes drinking when you wake up, have breakfast, eat lunch, have dinner, and before you go to bed. Through adopting proactivity, you can fight thirst before detrimental symptoms set in.
- Incorporate Hydration into Your Exercise Schedule
Maintaining your fluid level is always important, but it becomes especially crucial when working out. Whenever you exercise, your body cools itself through the process of sweat which is, essence, a loss of fluids. In fact, the average person loses about 0.8 -1.7 liters of sweat for every hour that they work out. Thus, if you don’t drink water when you exercise, you may be setting yourself up for dehydration.
In order to fight this outcome, it’s imperative that you drink water before and after regular exercise. The American College of Sports Medicine recommends being fully hydrated at least 24 hours before working out. They also state you should drink 400-600 milliliters of fluids before training, and another 150-350 milliliters every fifteen minutes after you train. By following this method, you set yourself up for an effective workout and productive recovery.
- Eat Your Fruits and Vegetables
Staying hydrated is not simply drinking more fluids. It is also choosing water-dense food like fruits and vegetables. Your mom wasn’t kidding when she told you to eat your veggies! This food group is not only full of healthful nutrients, but they also pack an impressive amount of water. According to the American Dietetic Association, one serving of carrots is made up of nearly 87% water. The same goes for lettuce, which is a whopping 95% water!
As humans, we gain 20% of our daily fluid through the foods that we eat. So, by regularly eating your fruits and vegetables, you can optimize that twenty percent and set yourself up for hydration success.
- Replace Sugary Soda with Healthful Drinks
A great way to improve your hydration is to replace unhealthy drinks with water. These include caffeinated beverages, sugary juices, and anything with an excessively long ingredient list.
This may seem difficult, especially if you are used to your daily soda. When you’re constantly on the go, it’s easy to always be craving that sugary pick-me-up. It’s important to remember that sugar is twofold: it will give you a quick rush of energy, but it will also bring you crashing down.
To avoid this cycle, you can replace your daily stimulant with water. Water, although seemingly bland, can be spruced up with some fun additions. You can add a few drops of your favorite juice. You can also diffuse your water bottle with fresh oranges, lime slices, or even mint leaves. This will, in essence, keep your thirst quenched and slowly wean you off any sugary dependence.
- Make an Appointment for IV Hydration
If you find yourself regularly dehydrated, even after adopting all of the techniques above, it might be a good idea to try IV Hydration. This technique is a potent form of injection that offers direct and quick fluid. Using IV technology, your veins are injected with much-needed electrolytes.
Through bypassing the gastrointestinal tract, your body receives a direct and effective form of hydration. Practitioners will even work with you to create a vitamin ‘cocktail’ that fits your needs. There are many IV offices out there; so, find what works best for you and your busy lifestyle!