When you stay hydrated, you keep your energy levels up and prevent fatigue and other dangerous symptoms of dehydration. You can stay hydrated through daily routine by making the right choices about what you eat and drink. For most people, consuming eight glasses of water a day requires a regular routine, and life isn’t always consistent.
There are ways to stay hydrated without strictly drinking the “eight glasses of eight ounces” guideline that has been recommended for decades. It’s good to be aware of your own need for fluids and balance your water, beverage and food intake with common sense.
Although the “eight/eight” guideline may not be a hard and fast rule, it is still the case that most of us fail to stay hydrated throughout the day. Those most at risk are older individuals, anyone living and working in hot and humid climates, those doing strenuous physical work, and athletes. To stay hydrated, use these 6 tips that go beyond the “eight/eight” rule.
6 Ways to Stay Hydrated
1. Eat plenty of fresh fruit throughout the day. It’s easy to overeat on fruit, but 2-3 pieces of fruit is the perfect amount for an active person. High water varieties such as grapes, berries, citrus and tropical fruits such as papaya and mango are the most hydrating, but even ordinary bananas and apples contain healthy amounts of water.
2. Consume the recommended amount of vegetables per day, which is 2-3 cups. All vegetables, including canned and frozen, are high water foods, but canned vegetables often include quite a bit of sodium, so fresh vegetables are always best.
3. Focus on raw vegetables, and try to include several portions of raw veggies—whether salad, carrots or celery—in your daily diet.
4. A great habit to begin is adding bone broth to your meals. Beef broth, especially, is an excellent way to supplement a protein meal with addition minerals found only in the broth that comes from bones and collagen. A cup of bone broth added to any meal of muscle meat is a healthy choice, and helps you stay hydrated.
5. If you tolerate dairy, milk is a source of hydration that includes calcium and Vitamin D. If you are lactose intolerant, almond, soy or rice milk are hydrating as well.
6. Avoid highly processed foods, such as chips, candy and bread. These types of foods can be considered dehydrating, and do nothing to add to your hydration bank account. Dried fruits, coconut chips and chocolate all fall into this category!
If you are eating a healthy diet, high in fresh fruits and vegetables, you are hydrating your body. While the 8 glasses per day rule is still one to abide by, your body is gaining hydration in many other ways, too. And don’t forget the ultimate hydration hack- Liquid I.V. Hydration Multiplier! 1 stick in 16 ounces of water can provide 2-3x the hydration of water alone. Eat your veggies, drink your LIV, and you’ll be just fine.