Introduction
In this part, we are going to discuss how you should consume water throughout the day. Just as most of us distribute our food consumption throughout the day, it is also important to make sure that our water intake is consistent over the course of a day and that you don’t try to play catchup at night.
Consuming this much water will be a big change for most of you, so the easiest way of hitting your hydration goal is to start early in the morning and be consistent throughout the day. The earlier you can start the better.
5 Tips to stay hydrated all day:
1. Drink a glass of water when you wake up
A tip I often give my clients is to drink a glass of water when you wake up – before coffee or tea. Most people I have worked with take their time at the start of their day by drinking a coffee or two. This time could be used to properly hydrate yourself with water. ideally, you want to hit your water goal approximately 90 mins before you go to bed. Drinking fluids too late in the evening will negatively affect your sleep. For example, you may wake up in the middle of the night and have to use the bathroom.
2. Don’t chug or drink quickly
Drinking steadily throughout the day also means not chugging or drinking very quickly. When you quickly drink water, a significant amount of the water will get redirected to your bladder. Then the water is excreted which does nothing to help hydrate you. The goal isn’t to quench your thirst, the goal is to rehydrate your body. A common measure of proper hydration is the color of your urine. If it is more yellow in colour, it is said to indicate that you are dehydrated. If your urine is colourless, it is said to indicate you are well hydrated. I don’t particularly like this method because it can be misleading. It may seem like you’re well hydrated when in reality you’re not. Drink a lot of water in one sitting, and your urine becomes colourless. So measuring hydration solely based on the colour of urine is not ideal.
3. Keep a water bottle near you all day
The goal is to drink steadily all day to be properly hydrated. One of the most important tips I can give you is to keep a water bottle near you all day.. Always having a bottle at your desk, in your car, on a walk or wherever you are will help ensure you are drinking regularly. Many people forget to drink all day, but if you have a bottle right next to you then hopefully it will serve as a reminder. Try to use a water bottle that is either made of stainless steel, glass, or one that is BPA free. Using other types of water bottles, or using single use water bottles repeatedly can result in chemicals from the plastic leaching into your water.
4. Setting a timer to beep every 15 mins to remind you to drink
In the beginning as you are working to develop proper hydration habits, I recommend setting a timer to beep every 15 mins to remind you to drink. You can use the 6 red dots trick where every time you see a red dot around your house, you take a drink of water. Or you can even invest in an app that help remind you.
5. Water consumption around meal time
At mealtime, be mindful of how much water you consume. If you consume a large amount of water around your meals, the water will dilute your stomach acid and your digestion will be impaired. This is one of the first things I like to address when I work with someone who has digestive issues, because it can be a simple fix. As a guideline, I would recommend you keep your water consumption to no more than 1 cup for the period of 15 minutes before your meal starts and 15 minutes after your meal finishes.
By spreading your water consumption evenly over the course of your day, you will hydrate more effectively and it will be an easier change to sustain.
Chris Munro
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Chris introduces the importance of staying hydrated and the positive effects it can have on your energy, mental health, and momentum for your other health and fitness goals. He explores what you will learn, goals you will set and achieve throughout this 8-part hydration series.