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Top Ten Tips for Staying Hydrated

by Elissa Solomon
7 minutes read

Many people roll their eyes when they read a heading about hydration. You are well aware about how important it is, and that you should maintain it. Easier said than done. Your mind is busy with deadlines, emails, what to have for lunch, and way in the back might be a reminder to take a sip of water. We know that the struggle is real, and this blog will help you with it:

  1. Start Your Day with Water

Instead of trugging down to the kitchen for a cup of coffee, start your day with a glass of water. Your body is naturally dehydrated after it spent a long night of fasting. The benefits of drinking water first is that you not only set a healthy tone for the rest of your day, but you are also helping to flush out toxins and jump-starting your metabolism. Make sure that before you turn in for the night, you put a glass of water next to your bed, or even a bottle of water is better. You will then automatically reach for it first thing in the morning. Jazz it up with a slice of lemon for an extra dose of vitamin C.

  1. Keep a Bottle Handy

The only way to remember to stay hydrated is if you have a bottle of water within reach. Get reusable bottles with different designs to fit every aspect of your life. From a sleek designed one for the office, a sturdy one for the gym, to a compact bottle for your bag. You can even set reminders on your phone to take a few sips during the day, and those time markers on your bottle will help you track your intake. You will easily meet your daily hydration goal by making your water bottle as your constant companion. 

  1. Water-Rich Foods Are Your Friends

Who knew staying hydrated can be delicious and nutritious? It’s easy when you mix in water-rich food in your diet. You can up your hydration levels by eating fruits and vegetables like watermelon, oranges, strawberries and cucumbers which have high water content. Not only will you tick the hydration box, but they also cover vitamins, minerals and fiber. Get them in your system with a snack, salad or smoothie. 

  1. Set Hydration Goals

Just like you set career goals, so too should you set hydration goals. First you need to know your hydration needs, and that is based on your climate, overall health, and activity level. The normal take on the matter is around 8 glasses of water a day, but it can be more. Break down your end goal into smaller ones like having a glass of water with your meals and snacks. You have to track your progress, so get out your journal to write it in, use a mobile app or even those handy measurement mark water bottles will do. And remember to do your happy dance once you reach your goals.

  1. Flavor it Up

What could be putting you off from staying hydrated is that you just don’t like the taste of plain water. Well, you can solve that problem by infusing your water with natural flavors which are free from added calories or sugar. Experiment with different fruits like lemon, berries, lime or oranges. You can even go the herbal route and put in basil, rosemary or mint for a refreshing twist. Take a week and experiment with each flavor until you get one that wants you to drink more. Not only will you stay hydrated, but you will also get vitamins and antioxidants which will boost your nutrition. 

  1. Make it a Social Affair

Make staying hydrated more enjoyable and sustainable practice by turning it into a social activity. You could organize a water challenge with others and see who will meet their hydration goals first. You can also share your hydration tips in the group or swap out infused water recipes. You could also join clubs or events where they promote healthy living, or post your progress on social media to create a motivated and supportive community. Putting a fun element in your hydration journey will help you stay on the path.

  1. Know Your Caffeine Limits

We all need the energy and alertness boost in the morning to get us going, but you need to know your limits to caffeine to avoid the negative side effects. And one very scary side effect of drinking too much caffeine is that it can lead to dehydration. Other side effects are insomnia, increased heart rate and jitteriness. Caffeine is not only present in coffee, but also in teas, energy drinks, and even in some medication too. 

  1. Hydrate Before Meals

Now this tip not only helps you stay hydrated, but it will also improve your waistline, so take note. Drinking a glass of water before your meals will make you feel full, which can prevent overeating. It also helps with digestion too.

  1. Monitor Your Urine

Yes, we are going there, or down the toilet bowl. Take the time and look at the color of your urine, as it’s a great indicator of your hydration level. If your urine is coming up dark, it’s a sign that you need more fluids. But an indicator of a hydration sweet spot is when your urine is a pale, light yellow. It’s your own built-in hydration monitor. 

  1. Educate Yourself

You will need to dive deep into understanding why it’s so important to stay hydrated and how it impacts everything in your life. The more you know, the better choices you will make. So read-up on what hydration does to your cognitive functions, your skin conditions or even your exercise performance. This can all become a great motivator to stay hydrated. 


Staying hydrated shouldnt be a chore, but an exhilarating activity. Use these ten tips, and start to infuse your water, drink it before meals, find out the ripple effects of staying hydrated and even start a healthy (pun intended) competition with others. Hydration is not boring, it’s a very important habit for a better life.

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