Hydration is so important, so I thought I would talk about some of my favorite hydration hacks. How much water should you drink each day? Some say half your body weight, but that is a bare minimum. Water is extremely important for so many functions in the body, our metabolism, our hormones, and other cell signaling processes require proper hydration. If you are dehydrated chances are you are not optimizing your health and performance. The amount of water needed varies from person to person depending on weight, activity level, and climate you live in. I like to aim for at least 3-4 liters (100-135 ounces) per day. I am very active and it is hot and humid where I live this time of year. Another rule of thumb is to use your pee as a guide, it should be light pale yellow, not clear. Too dark means you are dehydrated, drink up. Clear means you may need to replenish with electrolytes.
To get this much water I have to set up a routine around my drinking habits. Since I try to avoid consuming too much liquid around meals, I generally try to drink it between meals. Here is my plan:
Upon waking: 18-oz water with lemon
During morning workout: 16-oz water with BCAA or electrolytes
With morning supplements: 12-oz
Between breakfast-lunch: 16 to 24-oz
Between lunch and dinner: 16 to 24-oz
After dinner: 12-oz herbal tea
Before bed with supplements: 12-oz
I actually set a timer on my phone to go ff at 11:15 and 3:15 and I make sure to finish my water bottle and refill it at this time. Otherwise, I would be busy working and forget, and those times are critical for getting all my water in. The other times are all part of other habits and occur naturally for me, so I don't need a reminder.
Now for the fun part- how to make plain water less boring. You can include non-caffeinated beverages like herbal teas, bone broth, and sparkling water without added sugar to your daily tally. Eating water-rich fruits like melons and grapes and veggies like zucchini and cucumber also helps. I love a good gazpacho in the summer.
I'm sure you've heard about infusions, I do love a muddle of mint and lime with some sparkling water and good old lemon. Even mixing up a ginger lemonade with fresh lemon juice, some stevia, and a slice of fresh ginger is a fun way to stay hydrated. I prefer some hydration boosters, since I not only sweat daily during my workouts but also given the amount of water I drink in a day, I want to ensure I'm replenishing my electrolytes.
My favorite electrolyte boosters:
LNMT: Their flavors are the best. I particularly like watermelon, grapefruit, and citrus. They also have interesting combos like mango-chili, lemon-habanero, and chocolate. I haven't tried yet, but I think you could make a margarita mocktail with these. The grapefruit is a limited edition for summer, but this reminds me of one of my favorite summer drinks a grapefruit crush. And since I no longer drink much alcohol, this satisfies my craving for a summery beverage. These contain sodium, magnesium, and potassium and never any sugar. $45/30 servings; drinklmnt.com
Liquid IV: I love anything pina colada, so you know I had to go for this one. They also have unique flavors like passion fruit, guava, green apple, and concord grape. Their Cellular Transport Technology® (CTT), is based on an optimal ratio of ingredients designed to enhance the rapid absorption of water and other nutrients into your bloodstream. $24.47/16 servings; liquid-IV.com
Try the Ultima Mocktini-inspired flavors Variety pack with Coconut Piña Colada, Appletini and Peach Bellini- these are so fun for summer or anytime you fancy a mocktail at the gym. Electrolyte without the sugar. Super delicious and supports optimal hydration with electrolytes, trace minerals, vitamin C and zinc. Minerals such as magnesium, potassium, calcium, sodium, chloride, and phosphorus all work in a delicate balance to keep your body hydrated. You can throw the blueraspberry in a high-power blender with ice and make an electrolyte slushy that is perfect for a hot summer day by the pool. $20.99/20 servings;
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