Our Favourite Hydration Hacks

You may have heard that our bodies are about 60% water. Ever wondered what all that water does? Some of the important functions of water in our bodies include:

Transporting nutrients and waste
Making up about 75% of our muscle and about 25% of our bones
Lubricating our joints
Making up saliva to help us chew, taste, and swallow our food
Regulating body temperature

It’s easy to remember to hydrate when we’re working out or sweating on a hot day, but did you know that even on a day that you spend at home relaxing on the couch at room temperature, you still lose about 1 litre of water just through evaporation from your skin and breath?

Here are some of the signs to look out for that might indicate dehydration:

Headache
Feeling tired or low-energy
Dry eyes and/or dry mouth
Dark-coloured urine
Nausea

You can start experiencing the mental and physical symptoms of dehydration at just a 1-2% loss of your body water!

Here are our hydration hacks for adding more water into your daily routine!

Drink Water When You Wake Up: Start your day by rehydrating after sleep. This can help you kickstart your habit each day.
Make Your Water Bottle Your New Accessory: Have fun picking out a reusable water bottle that suits your style and carry it around with you everywhere! Out of sight, out of mind, so keep your water visible and available throughout the day.
Eat Juicy Foods: Especially if you don’t enjoy drinking water, getting water from your food is a great way to contribute to your hydration needs. Foods that are high in water content, like fresh fruits and vegetables, also tend to be rich in vitamins, minerals, and antioxidants, so you get a double health benefit! Smoothies and soups are also a great way to add to your daily water intake.
Use Your Technology: Set reminders on your phone or smartwatch to help you remember to drink water at regular intervals.
Make Your Water More Exciting: Don’t like the taste of water? Try adding extra flavour with citrus, herbs, cucumber, or a splash of juice.
Pay Attention to Your Pee: Monitor the colour of your urine throughout the day. Aim for a pale yellow as an indicator of adequate hydration.
Enjoy Caffeine in Moderation: Coffee, tea, and alcohol all have diuretic effects, meaning they increase your urination and the risk of dehydration. Consume these drinks in moderation, and make sure to balance out your intake with additional water.
Re-Hydrate with Exercise: Drink water before, during, and after exercise to compensate for extra fluid lost through sweat! If you are exercising for over an hour, it’s a good idea to add in some electrolytes.
Consider Supplements: Like we already mentioned, electrolytes are a great addition to your water, especially when you are exercising for long periods of time. Omega-3s are another supplement to consider, as they can help with hydration at the cellular level.
Make Water Your Drink of Choice: If you find yourself craving a sugary beverage, you might just be dehydrated! Before guzzling pop or fruit juice, try rehydrating with a glass of water first and see if that satisfies your thirst.
Listen to Your Body: Be sure to drink water when you are feeling thirsty, but try to stay ahead of this feeling, as by the time you are feeling thirsty, you are likely already experiencing some dehydration.