Signs You're Dehydrated & 7 Easy Ways to Add More Water to Your Day
We all know our body requires plenty of water to remain properly hydrated. Yet, how many of you are drinking enough of it? Do you find yourself opting for sugary drinks and/or caffeine instead?
I know what it’s like to be addicted to sugary drinks and caffeine because I’ve been there! There was a time in my life when I never, literally never, drank water. I thought water was boring. I consumed coffee and sugar-filled drinks all day long, then in the evening went to pub to enjoy a few alcoholic beverages. At the time, I had no idea just how unhealthy that lifestyle really was and no clue that I was in a state of chronic dehydration.
Water is the body’s most important nutrient. Staying hydrated benefits us in so many ways! It helps to rid the body of toxins, helps to boost our metabolism and our immune system, is fantastic for our skin, increases our energy and helps to maintain regularity. And these are only a few of the many benefits.
So many people live in a state of dehydration without even realizing it.
Signs of Dehydration:
- dizziness or light-headedness
- dry lips
- dry mouth
That foggy feeling you have in your brain making it difficult for you to focus or make decisions, could also be a sign of dehydration ~ keeping your body hydrated also helps to keep your brain hydrated.
Often those pangs of hunger you feel throughout the day are really your body telling you it’s thirsty ~ try drinking a large glass of water next time you feel hungry before reaching for something to eat.
Having trouble sleeping? You could be dehydrated ~ Those who suffer from insomnia could also be suffering from dehydration.
Dehydration Also Leads To:
- excess fat
- poor muscle tone
- decreased digestion efficiency and organ function
- increased toxicity
- joint and muscle soreness
- water retention
With the world that we live in where processed food is so accessible and widely consumed, it’s no wonder they are so many people who are dehydrated. Foods that are high in sugar and salt (which includes all processed foods) put the body into a dehydrated state. And of course, we all know that the consumption of alcohol leads to dehydration.
There are various factors to take into consideration (your gender, height, weight, how active you are, etc.) to determine exactly how much water/day is adequate for you. However, drinking plenty of water is arguably the easiest ‘good thing’ you can do for yourself. It’s definitely one of the most important ways to stay healthy. And with clean drinking water readily available to the majority of us, it's easy to consume.
7 Ways to Add More Water to Your Day:
- Never Leave Home Without It ~You're more likely to drink water if it is right there beside you. Invest in a good quality, reusable water bottle and carry it with you (filled up of course) all the time. Or, use a Mason jar which is inexpensive and just as effective.
- Begin & End Each Day With It ~ Before you go to bed, pour yourself 2 glasses of water. One to drink then, and one to drink when you first wake up in the morning. Start your day off with a glass of room temperature water, adding a good squeeze of fresh lemon* to it right before you drink it (add enough lemon juice that your water appears cloudy). Room temperature water infused with lemon does wonders for your body, including boosting your immune system and helping your digestion. Why room temperature water? Cold water sends a shock to your system.
- Make It Easily Accessible ~ First thing in the morning, fill a pitcher of water and leave it on your kitchen counter or your desk at work. This ensures you’ll have easy access to water throughout the day.
- Download An App ~ As you know, there is an app for everything! Including helping you get more H2O.
- Commit To 500ml A Day ~ I made this commitment to myself when I began drinking water and it worked! So if drinking water is new for you, start with this (or a similar) goal. As time passes, adding more water to your day will become easier and easier. Until eventually your body will only want to drink water all day.
- Replace One Beverage A Day ~ When I started doing this, I replaced the cola that I would normally have at lunch with a glass of water. By consistently replacing the old with something new, you begin creating a new habit for yourself. And the more you do it, the easier it becomes, until eventually it is your new ‘normal’.
- Infuse It ~ Try infusing your water with fresh mint, or sliced oranges, lemons, limes or cucumber. Have fun and experiment with different fruits and veggies to give your water a little something extra, a bit of natural flavor without the addition of refined sugar and calories.
Keep in mind that many fruits and vegetables contain a high-water content, such as watermelon, cucumber and spinach. By incorporating more of these in your diet, you're also helping to hydrate yourself. And even though your coffee, soda or energy drink contains water, remember that it also contains caffeine and extra calories. Of course, I'm not suggesting that you give up drinking everything that is not pure water. I am suggesting that it’s worth looking at how much water you are currently consuming. And that it could benefit you to find ways to consume more, all while still enjoying other beverages in moderation.
You deserve to be as healthy as you can be. Drinking plenty of water and keeping yourself hydrated is certainly one of the easiest ways to help you get there.
Try this Lemon Ginger Detox Water for even more detoxifying.
How do you add more H2O into your day? Leave a comment, I’d love to hear from you.
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Looking for more tips to help you live well? Check out Your Live Well Journey - The Podcast, every episode offers ways to help you improve your self-care.
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* use fresh organic lemons rather than the stuff you can buy in the plastic bottle to ensure you're adding all-natural lemon juice without any chemicals or sulphites