Hello again, Runner!
Drinking enough water and staying hydrated is one of the most essential things for your health and well-being. According to the Harvard Medical School, the daily four-to-six cup rule is for generally healthy people and there’s no one-size-fits-all answer. Make sure to check with your doctor if you are not sure about the right amount for you. Nevertheless, it’s very important to set a goal when we are talking about drinking water.
Are you drinking enough? If not, we’ve brought you 6 easy tips to stay hydrated throughout the day:
- Set a daily goal
It’s very important to start by figuring out how much water you drink now and how much water you want to drink. Try to think of drinking water as a habit. You can also establish rules for yourself: if you hit your goal every day for a week you can reward yourself with something you’ve been thinking about.
- Carry a bottle of water
It can be challenging to drink enough water when you are on the go. Bringing a bottle of water with you will be an incentive to drink more throughout the day.
“This year I decided to buy a bottle which I can bring with me all the time. For me, using a reusable water bottle not only helps to save the planet but also helps me to be healthy and to stay hydrated all day.”
– Cláudia Francisco
- Flavour your water
An exciting way to drink more water is by infusing fruit which adds flavour, nutrients, and even color. Add a favourite flavour like berries, citrus fruits, or spices. You can even freeze fruit and use it as ice cubes to keep your water cold.
“I like testing new detox water recipes with what I have at home! Some days I add lemon, ginger and cucumber, others days berries and cinnamon. It depends on my mood, but you can add whatever you want!”
– Camila Luz
- Eat more fruits & veggies
If you don’t have the habit of drinking a lot of water we found the solution for you! But if you have, why not include more water-based foods in your routine? Vegetables and fruits like cucumbers, salad greens, grapefruit, cantaloupe, homemade water-based ice pops, and watermelon have a high percentage of water in their constitution.
- Replace water with other drinks
If you want a health boost along with hydration, give teas a try. According to Medical News Today, the best 5 teas for your health are: green tea, jasmine tea, rooibos tea, hibiscus tea, and lemon verbena tea. If you’re still missing a fizzy option from sodas, try sparkling water (and feel free to infuse it with fruit).
“To achieve my daily goals, I split the day into two parts: in the morning I drink 1L of tea, and during the afternoon, 1L of flavoured water. This way, it becomes way easier to stay on track with my water intake.”
– Sara Silva
- Keep track of your daily goal
Keeping track of how many glasses of water you’ve consumed with the help of a free app is very useful. If you’re not into apps, why not set an alarm to remind you to drink every hour.
“I set my daily water goal by always having a 1,5L water bottle by my desk at work. My objective is to finish it before I stop working. Then, I try to drink at least one more litre before going to bed.”
– Sara Canedo
Use the tips above to keep hydrated and improve your health!
Also, post pictures on social media showing how you’re staying active with the hashtag: #XodoWaterTips. Make it even more fun by asking your family and friends to join you.
Please keep on going on! Together, we can really make a difference 🙂
Run4aChild Team