Looking for improved energy levels, mood, and brainpower? Sign me up! It might be as simple as drinking more water.
So how much water do you need each day? A general rule of thumb is to take the number of pounds for your body weight and divide it by half. The result is roughly the minimum number of ounces of water to drink a day. Of course you’ll need more if you’re sweating, living at altitude (hello Flagstaff!) or have illness related symptoms like diarrhea or vomiting.
If you feel thirsty, you’re already a little dehydrated. So drink up!
Some signs that might indicate dehydration include urine that is darker than light yellow, not urinating, headaches, muscle cramps, fatigue, irritability, and brain fog. Dehydration can also contribute to constipation.
Before you start chugging water to catch up, keep in mind that large amounts of water with meals or while food is in your stomach can inhibit good digestion. Room temperature water is best around this time, and it’s best to be sipping all day long.
Here are a few tips to increase your water intake:
Take it to go
One way to help yourself stay hydrated is to never leave home without your water bottle. Find a reusable water bottle that works for your lifestyle and always keep it within arm’s reach.
Many places have water available for re-filling. You can also take advantage of the water bottle filling stations around campus. These dispensers filter the tap water. Two grocery stores that usually allow free water bottle fill-ups at their filtered water stations are Whole Foods and Natural Grocers.
Get in the habit
To be more consistent, try connecting water-drinking with the things you do everyday. For example, stop lights are great for taking a gulp. Waiting in line? Instead of reaching for your phone, reach for your water bottle. Or, drink a few extra sips each time you brush your teeth. Sticky notes and phone reminders can also help.
Flavor it up
Finding water to be a little bland? Flavor it up. Add cucumbers, lemons, oranges, or mint to your water, or try sweeteners like monk fruit drops. Sweet berry flavored stevia drops in carbonated water is one of my favorite hot weather H2O treats! If your budget allows, fruit enhanced carbonated beverages like Bubbly or LaCroix are a great option, or throw a tea bag of your favorite flavors into some hot water for a warm winter drink.
The options are endless! And what a difference a few extra sips can make in your day. Cheers!