11 Hacks to Motivate Yourself to Stay Hydrated

Think of water as the ultimate liquid for health and longevity. From aiding digestion and boosting metabolism, to supporting cognitive function and slowing aging, drinking enough water is one of the best things you can do to support your overall health. It even has benefits for skin health, sleep, and energy! However, despite its profound benefits, an estimated 75% of Americans are chronically dehydrated. With so many vital benefits for the mind and body, we’re here to help you maintain your water stores with simple tips to stay hydrated — even if you “hate” drinking water!

The Dangers of Dehydration

But first, let’s talk about why dehydration is so harmful — both acutely, and long-term. For starters, dehydration can lead to a range of health issues, including fatigue, headaches, skin issues, and decreased cognitive function. Plus, it can also impact physical performance, leading to reduced exercise endurance, and increased risk of injury.

And the thing is, even mild dehydration can have noticeable effects on our physical and mental well-being. According to research, as little as 1-2% dehydration can lead to decreased cognitive function, impaired mood, reduced physical performance, and increased feelings of fatigue. So, let’s make sure we sip smart and support our health!

11 Hydration Tips to Seamlessly Add to Your Daily Routine

#1 Set Hydration Goals

First and foremost, establish daily (realistic) hydration goals! For example, maybe you make it your goal to drink a glass of water before your coffee. Or, maybe you simply aim to drink a certain number of glasses or ounces per day. Regardless, having a specific target can help you maintain motivation and give you something to work towards. Plus, if you tend to forget to drink water throughout the day, having a daily goal to accomplish can help you stay on track!

#2 Hydration Buddy System

Speaking of goals, find a hydration buddy! Enlist a friend, family member, or colleague to join you on your hydration journey. Set goals together, and hold each other accountable! You can share your progress, encourage each other when you need support, and even create friendly competitions to see who can reach their hydration goals first.

#3 Track Your Progress With Tech!

Whether it’s wearable smartwatches, fitness trackers, or hydration apps, call on technology to help you stay on top of your hydration goals. With personalized recommendations and real-time data, you can track your progress and gain valuable insights into your hydration habits. And with technology ever-evolving, some devices even include hydration tracking features that use sensors to monitor your sweat rate and remind you to drink water when necessary — pretty cool.

#4 Carry a Reusable Water Bottle With You At All Times

And, of course, we couldn’t give you top tips to stay hydrated without mentioning the importance of carrying a reusable water bottle with you wherever you go. This hack may sound simple, but it can have a significant impact on your hydration levels. By having a water bottle readily available, you eliminate the excuse of not having access to water when you’re out and about. Plus, it’s a constant reminder to keep on sipping! Check out the FitOn 17 oz Hydrate Me Water Bottle. This vacuum insulated bottle keeps drinks hotter or colder for longer and is perfect for taking on the go.

#5 Pack & Prep Hydrating Snacks

If you’re not eating your water, you’ll want to start! Including hydrating snacks in your daily routine is a fantastic way to supplement your water intake, especially if you’re not an avid water drinker.

Prep hydrating snacks in advance, such as sliced watermelon, grapes, or homemade fruit popsicles. Keep them stocked in the fridge for a quick-and-easy option whenever you need a refreshing and hydrating snack!

#6 Sip On Soups and Stews

Not a fan of plain old water? Try increasing your hydration stores by sipping on soups and stews! These warm and comforting options can be an excellent source of hydration while providing you with nourishment and flavor. Opt for broths, clear soups, or vegetable-based soups — such as bone broth, vegetable soup, and gazpacho — as these are rich in whole food and will also contribute to your daily hydration. Chilled soups (made with ingredients such as cucumber, avocado, and even protein-packed yogurt) are great options for something more refreshing, too!

And if you’re reaching for store-bought options, check the ingredients to avoid added sodium, sugar, oils, and additives.

#7 Make Your Own DIY Fruit Ice Cubes

Fruit-infused ice cubes are a fun and innovative way to motivate yourself to stay hydrated! To make your own fruit ice cubes, simply freeze small pieces of your favorite fruits (like berries or pineapple) in ice cube trays with water. For extra flavor, you could also add fresh herbs like mint, basil, or rosemary. Once frozen, add to your water or beverage of choice for a nutritious and delicious twist!

#8 Prep Smoothie Packs Ahead of Time

Do the same for smoothies! But, rather than prep pre-blended smoothie cubes, prep “smoothie packs” with all the ingredients you need to blend your smoothie beverage, aside from the liquid base. Opt for hydrating ingredients like berries, leafy greens, and citrus fruits. Then, when you’re ready to blend your shake, simply add the contents to a blender with a hydrating liquid like coconut water, aloe water, or any nut or seed milk of choice. This will make sipping on something hydrating simple and delicious, not to mention save you time and stress!

#9 Enjoy Herbal Tea Blends For Hydration

A nutritious alternative to coffee, cocktails, and soda, herbal teas make a delicious choice when it comes to boosting hydration in a healthy and tasty way. The best part? There are endless herbal teas to choose from, with each variety offering its own unique health benefits.

While there’s no wrong choice, some hydrating herbal teas include caffeine-free options such as: peppermint, hibiscus, ginger, and chamomile tea. Enjoy them hot or cold, with the option to enhance your cup with a twist of flavor! Squeeze in some fresh lemon, stir in a sprinkle of cinnamon, or enjoy a drizzle of raw honey.

#10 Hydrate With Homemade Chia Water

Did you know that chia seeds can hold approximately 10-12 times their weight in water, thanks to their unique gel-forming properties? When soaked, these small but mighty seeds have the ability to absorb and retain a significant amount of water due to their hydrophilic properties. Packed with fiber, omega-3 fatty acids, and antioxidants, it’s a nutritious way to stay hydrated!

Here’s how to make it:

Lemonade Chia Water

Ingredients:

1-2 tbsp chia seeds
2 cups filtered water
1 large lemon, juiced
1 tbsp sweetener of choice, optional
¼ tsp sea salt, optional

Directions:

Step 1: In a glass or bottle, combine the water and chia seeds. Stir or shake the mixture until well combined and chia seeds are evenly distributed. Then, add the remaining ingredients and mix again.

Step 2: Cover and let the mixture sit for about 10 minutes to allow the chia seeds to absorb the water.

Step 3: Once a gel-like consistency is achieved, give the chia water another stir or shake to prevent clumping. Let the mixture sit for another 10-15 minutes minimum to allow the chia seeds to fully expand.

Step 4: If desired, option to add flavorings such as a squeeze of lemon or lime juice, or a handful of fresh sliced fruit.

#11 Make a Refreshing Mocktail

Mocktails are trending as a healthy alternative to cocktails, and if mindfully made (or purchased!), they can help you stay hydrated in a healthy and delicious way! If making a mocktail at home, create your beverage using wholesome ingredients rather than pre-made mixers or syrups, which are often full of artificial sugars and highly processed ingredients. Instead, opt for hydrating bases or add-ins, such as electrolyte-rich coconut or maple water, and water-rich flavorings such as berries and citrus.

These Hydration Hacks May Be Simple, But They’re Not Boring!

Struggling to stay hydrated? Try incorporating these hydration hacks into your daily routine! From setting hydration goals and using technology to track your progress, to carrying a reusable water bottle and trying innovative recipes like chia water, there are countless ways to make hydration exciting and fun. Remember, staying hydrated is vital for your overall health and well-being, and with these simple yet creative hacks, you can make hydration a habit that doesn’t feel like a chore. Cheers!