Tips to Keep Hydrated

Tips to Keep Hydrated


Eat It Up

According to the Institute of Medicine’s recommendations we should eat 20 percent of our daily water intake. Soup, yogurt and oatmeal are all great fluid-filled foods, but these fruits and veggies can also help with hydration:


  1. Watermelon

This fruit is made up of 92 percent water! But its salt, calcium and magnesium is what makes it ideal for rehydration, according to a 2009 study at the University of Aberdeen Medical School. The summertime staple is also a good source of potassium, vitamin A and vitamin C.

  1. Celery

Celery stalks are about 95 percent water, high in fibre and rich in minerals including potassium and vitamin K.

  1. Cucumbers

Composed of 96 percent water and are very high in vitamin K, vitamin B6 and iron.

  1. Strawberries

They are 92 percent water (the most of any berry) and are loaded with fibre and vitamin C.

  1. Lettuce

Iceberg lettuce may be 96 percent water, but it’s not known for much else in the nutrition department.


Drink It Down


  1. Milk

Everyone knows milk is an excellent source of calcium that will keep your bones in tip-top shape. But research also shows milk is better than water and sports drinks for rehydration and recovery after exercise.

  1. Smoothies

Slurping down a DIY smoothie is a great way to combine your favourite flavours into one nutritionally-packed glass.

  1. Sports drinks

Sugar and sodium are good things when it comes to sports drinks! In addition to the electrolytes and protein included in most on the market, the sugar and sodium can bring your body back to balance faster than water after a gruelling workout lasting over 90 minutes. For shorter workouts, sports drinks may just mean a lot of extra carbs you don’t need.

  1. Coconut water

Unlike sports beverages, coconut water is low in carbohydrates, while still rich in potassium. The all-natural beverage is effective in rehydrating after light exercise. But for more rigorous sweat sessions, the low-sodium drink does come up short in replenishing the salt your body loses.

  1. Coffee

Not only will your daily cup contribute to your water needs, coffee can also give you a sharper memory, boost athletic endurance and performance, and reduce the risk of many serious ailments including diabetes and heart disease.

  1. Tea
  2. Soup
  3. Water


Other tips:

  • Keep a bottle of water with you during the day.
  • If you don’t like the taste of plain water, try adding a slice of lemon or lime to your drink.
  • Always drink a large amount of water after waking up (your body will have lost a considerable amount of water during the night through sweating)
  • Fill up large re-useable water bottle every morning and take it to work, drinking from it throughout the day
  • Be sure to drink water before, during, and after a workout.
  • When you’re feeling hungry, drink water. Thirst is often confused with hunger. True hunger will not be satisfied by drinking water. Drinking water may also contribute to a healthy weight-loss plan. Some research suggests that drinking water can help you feel full.
  • If you have trouble remembering to drink water, drink on a schedule. For example, drink water when you wake up; at breakfast, lunch, and dinner; and when you go to bed. Or drink a small glass of water at the beginning of each hour.
  • When drinking alcohol, ensure that you’re also drinking plenty of water
  • Avoid processed foods that are high in salt
  • Try drinking water with a little lemon and sea salt after a workout instead of sports drinks that are full of refined sugar. Instead of drinking soda, replace this beverage with water. Try adding some lemon, orange or cucumber wedges or even letting a pitcher of water infused with herbs like mint, holy basil, or sage steep in the refrigerator overnight. The result is delicious and healthy.

How much water do you need to drink each day?

The average adult should drink at a minimum 2 litres, or eight glasses, of water daily. This is no urban myth. The average adult loses over 2.5 litres of water every day. Drinking eight glasses of water only replenishes what the body naturally loses through breathing, sweating and urination (the other 0.5 litres of water is consumed in food).