Improving Your Water Ingestion Habits: A Step-by-Step Guide for Better Hydration
Water intro
Why is water vital, and what are its roles
Why do people suffer from poor water ingestion habbits
Why its crucial to better these habits and what will we gain out of it
Reaching the best possible results, one needs to set two goals.
The first goal must be to:
Build up your water intake
What this means is to start consuming more water than you usually do. This typically means that you need to inhabit actions that trigger you to drink more and to actually force yourself to consume more than you usually do as dehydrated individuals tend to not know they are dehydrated. This means that the person will need to adapt and slowly get used to their body needs by actually listening to their body. For this to happen, the person will need to start getting used to the proper hydrated state which translates to feeling better. This is a perfect indicator for tracking your hydration state, along with other that we will analyse below.
The second goal that will come right after you have improved your water intake is:
Self regulate your needed amount of water intake based on the criteria set below (click here)
As soon as you have the water itntake built up, we now need to regulate how much water we actually need to feel more lively and healthier. The most effective way to make that happen, is by following some indicators. Be advised below:
Ultimate goal: Be able to recognise when and how dehydrated you are, if so. In simple words, feel when and how much water you need to drink.
To accomplish your goal1:
Set a daily goal
Example, ”I want to consume X amounts of water every day, at those times of the day”.
Example 2, ”I want to drink 500ml of water as soon as I wake up and before I go to bed”
Example 3, ”I want to be hydrated before I go to training so I need to drink 500ml just before”
Example 4. ”I want to drink water only 30 minutes before meals and not less”
There can be many goals to be set, for different needs as has been discussed in this article:
Establish habits to make it a habbit
Carry a water bottle everywhere you go (links for affiliate)
Use technology (fitness trackers)
Set reminders
To avoid the struggle of trying to remember about staying hydrated, use physical notes or even your mobile phone to remind you to drink water.
TIP
The most important timings to ingest water are:
Right after you wake up
Right before you exit your house
30 minutes before meals
Meantime exercise
Meanwhile working
On your breaks
Right after your return home
Before bedtime
If you are able to make some of these examples a habbit, then you are in a good path of establishing a healthy water ingestion routine.
Set visual triggers
If you are looking to avoid technology, and find making physical notes a struggle, another great reminder example to improve your water ingestion is to set visual triggers
A visual trigger could be:
Placing a water bottle at the places you spend the most time in. If you are spending a long time in an office, you can place a water bottle where it’s visible, so that every time you see it, you remember to drink.
If you are driving for extended periods of time, placing a water bottle right next to your drivers seat could help you make an improvement also.
Anywhere you are, you can follow this mindset which is guaranteed to help you remember to drink.
Encourage family friends cooworkers to drink so that you can remember your words and make it a habbit
Keep water XaccessibleX VISIBLE
Use the one-for-one rule
When having a ritual coffee or tea, try keeping a glass of water right next to it and aim to sip from it every now and then. Set a goal of finishing it once your beverage is finished.
Build up your water intake
Track symptoms of dehydration
Keep a water bottle close to your bed at nightime
For those who don’t like water
Choose water rich foods
Fruits and vegetables mostly consist of water. For example
Flavor your water
Not to debate.
Quit sugary drinks and replace them with water
To improve habbit
Drink before you feel thirsty