By Nithyasri Sundar, Capital Blue Cross

When working with athletes, I can often tell when someone isn’t drinking enough water.

The warning signs are easy to spot: a nagging muscle cramp, unusual tenderness, a persistent headache, or a wave of fatigue. These symptoms can often be traced back to dehydration, leading to feeling dizzy or weak during physical activity.

But dehydration isn’t just a concern for athletes. Regardless of your activity level, your body depends on proper hydration to function properly. Drinking enough water helps your body to maintain a normal temperature, lubricate and cushion joints, protect your spinal cord, and flush out waste through urination, sweat, and bowel movements.

The good news is staying hydrated doesn’t have to be complicated. Building small, consistent habits into your daily routine can make a big difference in helping you meet your daily water needs and feel your best.

Here are some of my best tips for drinking more water throughout the day.

 

Start your day with a glass of water.

One of the simplest ways I encourage people to build hydration into a daily routine is by starting the day with a glass of water.

Before your morning coffee or breakfast, drinking a glass of water is a great start to your hydration for the day. It’s an easy habit that can help your body feel refreshed.

Add natural flavor to your water.

Finding ways to make drinking water more enjoyable can help maintain the habit. For those who do not like the taste of plain water, I suggest infusing it with herbs or fruits such as mint, berries, and lemon.

These additions can make water more interesting without relying on sugary drinks or flavored packets.

Keep a water bottle with you.

Keeping a water bottle with you throughout the day serves as a simple reminder to stay hydrated. I also recommend using a water bottle with measurement markers so you can track your progress.

Pair drinking water with another habit in your routine.

A strategy I often recommend is pairing the habit of drinking water with an existing habit, also known as “habit stacking.”

For example, every time you get up to use the restroom, make it a point to drink water afterward. Linking hydration to a routine activity can make it easier to stay on track.

Reach for water before eating a snack.

Sometimes thirst can manifest as hunger. That’s why I encourage my clients to drink water before grabbing a snack.

In some cases, drinking water may satisfy what feels like hunger and helps reduce overeating. In addition to drinking water, consuming water-rich foods such as watermelon, cucumber, celery, zucchini, and squash can supplement overall hydration.

Everyone’s hydration needs are different, so it’s important to find an approach that works for your lifestyle.

Factors such as body weight, activity level, health conditions, and medications can all influence how much water your body needs. By adding these simple habits into your daily routine, you can better support your body’s needs and improve your overall health and enjoy the beautiful summer weather.

Nithyasri Sundar is a Health Coach at Capital Blue Cross.