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We all know that drinking enough water every day is essential to good health, but that doesn’t mean that chugging plain water is easy. While a crisp glass of water is delicious here and there, we’re not always in the mood for it. That makes it extremely difficult to drink 2.7 liters a day if you’re a woman or 3.7 liters if you’re a man. That said, neglecting your water intake shouldn’t be an option. Instead, why not get creative with your water and make it exciting for yourself? Here are 7 sneaky ways to trick yourself into drinking more water:
Jazz up your water
If plain water bores you, get creative with it! Add slices of lemon, lime, cucumber, or even strawberries to give your water a little bit of flavor without adding anything processed. Fresh herbs like mint or basil can also add a refreshing twist to your water. These things also make your water look fancy, which is a good added bonus. It’s the little things in life, you know?
Get a smart water bottle or use an app
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Yes, smart water bottles are a thing and they make it easier for you to track your water intake. They also remind you to drink water throughout the day, which is particularly useful if you have a hard time keeping water top of mind. If getting a smart water bottle is a little too much for you, you can just download an app! There are plenty of them and they will send you reminders throughout the day. You just have to make a habit of reaching for your water bottle every time you get that notification.
Set easy goals for yourself
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One common mistake with hydration goals is that people sometimes want to get it out of the way as soon as possible. However, chugging more than one glass of water at a time is unrealistic. That’s why breaking your goal into several smaller goals is a great way to trick yourself into drinking all the water you need. For example, one glass of water every hour is perfectly doable. By the end of the day, those small sips will add up without you even noticing. You have to follow through, though. Otherwise, you won’t create the habit. At first, you’ll need to set an alarm for every hour, but if you stay consistent, it will eventually become second nature.
Eat your water
If you struggle with drinking water consistently and you struggle with reaching your goals, consider eating your water instead. Water-rich foods are a great way to keep yourself hydrated without feeling like a slave to your water bottle. You should still drink a glass of water here and there, but if you munch on cucumbers, oranges, watermelon, and strawberries, you will need fewer water glasses. Soups, broths, fresh juice, and smoothies are another way to hydrate through food and it’s a lot more tasty.
Keep your water accessible
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When you have to get up to get a glass of water, you’re immediately discouraged from it. Especially if you’re focused on work or other things. To avoid that, keep a water bottle handy. You should 100% invest in an insulated water bottle that will keep your water cool and crisp. Plus, it will help you be more sustainable. Fill it up every morning and keep it on your desk or near your person throughout the day. If you keep it in sight, you will reach for it more often for sips and it will be easy to follow through with your water app reminders.
Incorporate water into your daily routine
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Drinking water is such a common thing, you may be saying to yourself, “Water is already incorporated into my daily routine.” But is it? Do you really incorporate water into your daily routine in a conscious way? If you don’t, starting will help you meet your hydration goals. For example, start your morning with a big glass of water before you have your morning coffee. Drink a glass of water before every snack and with every meal. Also, drink a glass of water before bedtime. These are all hydration rituals that can become a seamless part of your day and help you keep your water intake healthy.
Track your progress and celebrate it
Listen, drinking enough every day is a win. Especially when it’s a struggle for you. Like any other habit, it’s important to track your progress with it and celebrate it. For example, set weekly goals and reward yourself when you hit them. Treat yourself to whatever makes you happy, whether that’s a cookie, a new book, etc. Positive reinforcement works and it’s a good way to keep yourself motivated. Eventually, staying hydrated will be second nature to you and you will have won the war!
We hear it over and over again: “You need to drink at least 2 liters of water every day.” But do we always do it? No, let’s be honest. Sometimes we get carried away by the coffee, the smoothies, the iced teas, the fresh juices, the sodas, and everything else. They’re just more delicious! That said, there’s nothing better than being a hydrated queen and if you’re reading this, you know your body is telling you you’re not one. Here are 10 signs you’re not drinking enough water and you absolutely should:
The dreaded dry mouth
Ever feel like you’ve been trekking through the Sahara without a water bottle? Considering that you’re not living in the desert, you shouldn’t be dealing with a dry mouth on the daily. That’s your body crying out for water and, girl, it’s time to listen. You may take saliva for granted, but you need to generate enough of it to keep your mouth moist and your lips soft. Not to mention it helps digest food and avoid bad breath. So, yeah, reach for that water bottle right now and sip, sip, sip!
You’re feeling fatigued all the time
If you feel like you need a nap every hour, you’re probably dehydrated. When your body’s not hydrated, your blood volume decreases, which means your poor heart has to work harder to pump oxygen and nutrients to your cells. That’s what makes you feel sluggish and like you just can’t go on. Next time you’re dragging, reach for your water bottle instead of your next cup of coffee.
Headaches are part of your daily existence
Headaches can be caused by many different reasons and dehydration is one of the most common ones. When your body doesn’t have enough water to work with, your brain can temporarily shrink from fluid loss, pulling away from the skull and causing pain. If you’re frequently battling headaches, try drinking more water before you reach for the painkillers.
Your pee is dark and sparse
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Let’s talk about pee. Yes, pee. Healthy hydration equals light-yellow urine. If your urine is darker than a glass of apple juice, it’s a signal that you need to hydrate more. Plus, if you’re not visiting the restroom regularly, that’s another clue that you need to drink up. It’s annoying to have to go pee quite often, but all these issues we’re exploring on this list are much more inconvenient.
You feel lightheaded or dizzy often
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If you often feel like you’re lightheaded or dizzy, drinking water could help. When you’re low on water, your blood pressure can drop, leading to those unpleasant dizzy spells. Keep a water bottle handy, and sip throughout the day to maintain balance (literally). If you suspect there’s another reason for the dizzy spells, make sure to get a check-up!
You’re cranky and irritable
Feeling cranky and irritable is a part of life, you know? Sometimes things just don’t go our way and boy do we hate that. However, if you’re feeling this way for absolutely no reason, it could be because you need some water. Dehydration can affect your cognitive function and mood, so if you’re feeling grumpy, snappy, or even foggy and confused, take a moment to drink water.
Your skin is dry and itchy
Moisturizing isn’t something you should only do on the outside. Using your face and body creams is all fine and good, but you also need to drink enough water. That’s a great way to keep your skin supple and smooth, the creams are just an extra touch. If your skin is constantly dry, itchy, or flaky, it’s screaming for water. Once you drink enough of it every day, you’ll moisturize from the inside out, helping your skin get a nice glow.
Your muscles give you trouble
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Cramping up during your workouts or experiencing muscle soreness? Dehydration could be the issue. Not drinking enough water affects the balance of electrolytes in your body, which can lead to muscle cramps and spasms. If you’re a gym rat or you enjoy any kind of physical activity, you should already know that staying hydrated is one of the most important things you can do to perform and recover well. So make sure you empty that water bottle as many times as necessary during the day!
You often feel hungry even when you’ve eaten well
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Sometimes thirst can disguise itself as hunger. If you find yourself wanting to snack all the time, even when you’re eating good meals throughout the day, have a glass of water first. If you’re dealing with false hunger because your body actually needs hydration instead of a snack, that glass of water will take care of it. It will also prevent you from overeating throughout the day, especially if you’re trying to eat healthier.
You’re not going to the bathroom as you should
As a surprise to no one, water is vital for our digestion. When our bodies don’t have enough of it, our digestive system can’t do its job properly. That leads to constipation and no one wants that. Staying hydrated throughout the day is key to helping your digestive system work as a well-oiled machine. It can also help with some digestive issues, that alone is worth the effort of drinking enough water every day.
Millions of people around the world love a good cup of coffee. That’s not just because of the flavor or the customization options, but also because of how stimulating it is. Tea, you don’t even come close! However, and sorry to burst your bubble here, there is such a thing as drinking too much coffee. You may not even realize the effects, but they’re there and they may be disrupting your life a little. To help you out, here are 10 signs that you’re drinking way too much coffee and it’s time to reel it back:
You’re restless and even a little jittery
So you’ve just had a huge cup of morning coffee or your third cup of the day and you start to feel like there’s an itch you can’t scratch or you’re agitated about something, but you have no idea what. It’s too much caffeine, that’s what! It never fails to lead to nervousness, an inability to be still, fidgeting, or pacing, and even anxiety or panic attacks. If this is relatable, it could be time to take a step back, assess how much coffee you’re having every day, and start reeling it back a bit.
Your sleep quality is down the drain
One of the most common side effects of consuming too much coffee is difficulty falling asleep or staying asleep, which means your sleep quality goes out the window. Caffeine is a stimulant that can disrupt your body's natural sleep-wake cycle, so if you’re having insomnia and restless nights, consider cutting off your caffeine consumption 6 to 8 hours before your bedtime. If you miss coffee too much in the afternoon, decaf is a thing!
You’re having heart palpitations
Drinking excessive amounts of coffee can cause your heart to beat faster and irregularly, which is known as heart palpitations. So if you notice your heart racing or fluttering after drinking coffee, and there’s no other reason for it (say, stumbling upon a clip of Pedro Pascal winking directly at the camera), it may be time to cut back on your caffeine intake.
Stomach issues are a part of your personality
You know how they say that “hot girls have tummy issues”? Well, it could be because of your obsession with coffee. Coffee is known to stimulate the digestive system, but consuming too much can lead to a variety of issues. Including acid reflux, heartburn, and stomach discomfort. If you often have stomach issues and they usually flare up after you’ve had your coffee, it could be a sign that you’re overdoing it.
You can’t function without it
One thing about caffeine is that you can develop a dependency on it if you don’t watch yourself. Coffee is a pleasant little pick-me-up, but if you’ve crossed the line to “I can’t function without it and my head hurts if I don’t have my coffee,” it’s time to reevaluate your relationship with it. There’s no need for a breakup, but consider building healthier habits around coffee.
Your mood is all over the place
While coffee can initially improve your mood and make your mind feel as sharp as a knife for a while, consuming too much can have the opposite effect, leading to irritability, mood swings, and even depression in some cases. Our mood is already so unpredictable, why add fuel to the fire? Assess yourself and if you see a link between mood shifts and coffee, start reducing your caffeine consumption.
You take frequent trips to the bathroom
Coffee is a diuretic, which means it increases the production of urine, making you go to the bathroom a whole lot. This is why consuming too much coffee can make you feel dehydrated, so balance is important. Coffee is delicious, but you also have to remember to keep your caffeine intake at a healthy level and drink your water.
You experience muscle tremors
Excessive caffeine intake can cause muscle tremors or twitching, especially if you’re sensitive. So if you notice involuntary muscle movements after drinking coffee, like eye twitches or shaky hands, it could be a sign that you need to cut back on caffeine. Monitor your intake, which includes keeping an eye on how much tea, sodas, energy drinks, etc., you consume during the day, and find replacements so you can still enjoy a healthy dose of coffee.
You have decreased bone density
Some studies suggest that consuming too much caffeine can lead to decreased bone density and an increased risk of osteoporosis, especially in postmenopausal women. If bone health is a concern for you, controlling your caffeine intake is a must and it’s something you should discuss with your doctor. They can tell you how much caffeine is advisable for you and you can make better lifestyle choices based on that.
You get headaches often
When you become dependent on caffeine, headaches are one of the first signs of withdrawal. If you notice that you always get a headache when you stop drinking caffeine for the day, it might be time to gradually reduce your intake. Usually, 400mg of caffeine per day is ideal for most adults, but everyone’s sensitivity level is different so you’ll have to gauge yours.
None of this means you can’t enjoy coffee; it just means you have to do so in moderation!
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