It's easier to take sips of water throughout the day when you keep it next to you. Find a reusable water bottle that feels comfortable to carry and use. Consider what type of top you like, which might be a straw, a spout or an open top with a lid that you screw off the bottle. A bright bottle catches your attention and may help remind you to drink.
You might have a preferred water container to keep inside your apartment at LifeStream at Glendale and another to take with you as you venture out into the community. You're more likely to drink if you have water with you whenever you leave your home, and that will help you stay hydrated, especially in the warm Glendale weather.
You don't have to drink plain water to get the hydration you need. If you don't enjoy drinking water that's plain, add flavoring options. There are many types of powders and drops available that add flavors to your water. Another option is to add sliced lemon, cucumbers, berries and other fresh foods to your water to provide a subtle hint of flavor.
When you're trying to drink more water, try habit stacking. The idea of this is to connect a new habit with one you already have. Let's say you always take your vitamins each morning without thinking about it. Instead, start drinking a full glass of water with your vitamins and make it part of your morning routine. Maybe you go for a walk every evening. Bring a water bottle with you to drink while you walk, or enjoy a large glass of water before or after the walk.
If you need a little motivation, start tracking your water intake. It helps you get a better idea of how much water you're actually drinking. Plus, it can encourage you to drink more to reach your goals or beat your previous record.
An easy way to track your water is to make a check on a piece of paper or whiteboard each time you drink a glass of water. If you prefer a digital record, download a water tracking app to your phone or laptop. You can easily record your water each time you drink something, whether you're at home or on the go.
Some people need a little extra help remembering to drink enough water. Many water tracking apps also double as water reminders with pop-ups or alerts to encourage you to sip. You can also set alarms throughout the day to give you a nudge to drink up.
Drinking liquid isn't the only way to hydrate your body. Foods with high water content also help you get the hydration you need. Examples of hydrating foods include:
Incorporate some of these foods into your meals and snacks. You might mix up a fruit salad and keep it in your refrigerator for a quick, hydrating snack. You can also blend frozen or fresh fruit with ice cubes to make a hydrating smoothie. Keep in mind that while foods can help you increase your water intake, you still need to drink water and other hydrating liquids to keep your body healthy.
Beverages with caffeine or alcohol act as diuretics. That means they increase your urination, which removes fluids from your body. Though you're still getting fluids with those drinks, you're also losing more fluids than you would by drinking water. Limit your intake of caffeinated or alcoholic drinks to help you maintain hydration.
As you get older, thirst signals often aren't as noticeable. That means that if you wait until you feel thirsty, you could already be dehydrated. Get in the habit of drinking water regularly, even if you don't feel like you're thirsty. Start off your morning routine with a glass of water to begin the day hydrated, and drink more water at regular intervals all day long.
Being in tune with your body helps you notice if you're getting dehydrated before it causes problems. Some signs include:
Increase your water intake if you notice any of these symptoms. If they're severe, you may need to seek medical attention. Check with your health care provider if you're unsure of the severity.
Your health care provider is an expert resource for hydration issues. Talk to your doctor about any medications you take, as some prescription drugs can have a dehydrating effect and you may need to drink more water to overcome this. You might also ask your doctor for suggestions if you have frequent issues with dehydration or struggle to get enough water regularly.
