How to Stay Hydrated Throughout the Day

It can be easy to forget to drink water when you’re so busy. Hours can go by before you realise you’ve not had a drop of water since breakfast.

However, hydration is key to a healthy mind and body. Not drinking enough water can contribute to various illnesses and side effects, affecting our energy levels and overall health.

Today, Cool Water Company will walk you through the benefits of drinking water, the required daily intake, and eight tips for staying hydrated throughout the day.

The Importance of Hydration

There are various benefits of hydration which are vital for our health and wellbeing. This includes:

  • Aids in digestion and normal bowel function.
  • Essential for the proper functioning of every cell, tissue, and organ in our body.
  • Increases strength, endurance, and motivation.
  • Decreases the risk of cramps and injury during activity.
  • Ensures the brain receives adequate blood flow and oxygen.
  • Regulates body temperature, reducing heat stroke.
  • Helps to maintain skin moisture, elasticity, and suppleness.
  • Prevents headaches and migraines.
  • Reduces the risk of urinary tract infections, kidney stones, and constipation.

How Much Water Do You Need?

The amount of water required for your daily intake is based on height, weight, climate, health, and physical activity.

However, as a general guideline, the NHS suggests people should drink between 6 to 8 glasses of water a day.

If you’re pregnant, breastfeeding, or ill, you must consume more water to enhance your immune system.

What Should You Drink to Stay Hydrated?

Water is the most effective drink for hydration, and this should be your go-to choice.

However, other fluids can contribute to your daily hydration regime. This includes:

  • Fruit and vegetable juice: Opt for juices without added sugar or dilute them with water.
  • Tea and coffee: A moderate amount of tea and coffee every day (up to 400 milligrams) is safe for consumption and can contribute to hydration.
  • Milk (Including soy, almond, and oat): This is a source of essential nutrients, including protein, calcium, and vitamin D.
  • Flavoured water: Water infused with fruits, herbs, or vegetables is a great source of hydration and can make water taste more appealing.
  • Sports drinks: During daily exercise, sports drinks can increase energy and hydrate the body. This contains electrolytes such as sodium and potassium, replacing whats lost through sweat. However, you should consume this in moderation.

Practical Tips for Staying Hydrated Throughout the Day

1. Drink water every morning

Start your day off with a glass of water alongside breakfast. This will kick-start your metabolism and increase alertness and energy levels.

2. Eat your water

Besides drinks, foods like cantaloupe, watermelon, strawberries, cucumbers, and leafy greens are a source of hydration.

These also provide essential vitamins, minerals, and fibre.

3. Hydrate before bed

Drink a bottle of water two hours before bed to support kidney function and blood pressure.

This will also ensure you get a better night’s sleep and support overall health.

4. Infuse flavour into your water

If the bland flavour of water puts you off, try adding some fruits and vegetables for a little extra taste.

Lemon, berries, and cucumber are popular choices for water, adding a nutritional boost.

5. Monitor your hydration levels

Look out for signs of dehydration throughout the day.

This includes yellow urine, dry mouth, dizziness, and fatigue. If you experience any of these, up your water intake.

6. Buy a reusable water bottle

A reusable water bottle can be carried with you throughout the day, making it easier to keep up with your daily water intake.

Choose a bottle that you find easy and pleasant to use to encourage you to drink from it. You could also opt for a bottle with a built-in filter to ensure it’s clean drinking water.

7. Use technology

Set a reminder on your phone at various hours throughout the day to remind you to drink water. You could do this 6 to 8 times to reach the required daily intake.

There are also apps available on your phone to remind you to drink at regular intervals.

8. Adjust your water intake based on activity

During the summer months or hotter days, aim for a higher water intake to combat exhaustion, heat stroke, and dehydration.

If you engage in intense or long-duration exercise, consider a sports drink to replace lost electrolytes or carry a water bottle with you at all times.

Invest in a Water Cooler with Cool Water Company

At The Cool Water Company, we sell water dispensers for schools, offices, stores and more!

This reduces the need for plastic bottles, contributing to a better environment, and it encourages hydration.

With free delivery and installation, browse our water coolers, fountains, and dispensers today for a healthier body and eco-friendly space.