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How To Stay Hydrated Besides Drinking Water (+10 Recipes)

How To Stay Hydrated Besides Drinking Water (+10 Recipes)

Dehydration is one of the most overlooked health issues people suffer from today. Most of us are so busy going about our work day that we completely forget to drink enough fluids each day. It’s true that keeping a water bottle with you can increase the chances that you’ll drink more water, but there are other ways to stay hydrated besides drinking water you might like to be aware of. Before we take a look at those, let’s look at a few key signs of dehydration. Because you can’t address a problem until you learn how to spot it, right?

Common Signs of Dehydration:

  • Hungry after eating
  • Dry lips/mouth
  • Bladder pain
  • Anxiety
  • Kidney problems
  • Yellow urine
  • Excessive thirstiness
  • Constipation

These are just some of the most common signs you may not be drinking enough water, and most people don’t realize they need more liquids until they’re way past the point of being dehydrated. So, the best way to stay on top of your hydration needs is to find ways to consume more liquids and water-rich foods throughout the day.

Taking in enough fluids can help lower cortisol in the body, prevent false hunger signals, keep your bladder healthy, ensure your kidneys filter toxins as they should, and your lips should stay moist and supple. You may also notice you have less headaches throughout the day and are more energetic. Your kidneys shouldn’t cause issues for you when you consume enough water, and you may even have a flatter tummy since your body can filter wastes more effectively. Drinking enough water is a great place to start when you want to start hydrating more effectively, but you can also consume more water-rich foods too.

8 ways to increase your water intake throughout the day:

  1. Drink a smoothie for breakfast, and feel free to enjoy coffee. Although coffee is a diuretic, it can also count as a liquid and will hydrate you temporarily. (It may also be necessary for some of us!). Having a smoothie is also a great way to get in some water and fiber from your ingredients. Fiber helps hold water in the body and also uses the water to keep you regular. If you need some ideas, check out these healthy smoothie ideas!
  2. Consume a salad or soup with your lunch. You can turn them into your main meal if you wish, but even if you don’t have a salad or soup as the main star of your meal, at least consume a small side of one of them. Make sure you don’t have a lot of sodium in the soup or in the dressing. Salt depletes the body from water more quickly. Use water rich foods in your salad and soup like squash, cucumber, zucchini, lettuce, greens, tomatoes, etc.
  3. Have at least two pieces of fruit per day. Most fruits are 90 percent water and they will help stabilize your electrolytes. They’re also a good source of fiber and will satisfy your sweet tooth.
  4. Avoid take-out and processed meals which are packed with sodium and not much water. They dry out the system and can increase levels of dehydration more quickly (not to mention causing bloating).
  5. Eat less sugar and eat more fiber. Sugar can put excessive strain on the kidneys while fiber slows down blood sugar levels and holds water in the body. This one tip may even help you lose a little weight!
  6. Aim to eat produce with every meal. It’s a natural source of water and an easy way to work some into your day.
  7. Drink herbal tea throughout the day if you get tired of water, or have a few cups after dinner or in place of coffee in the morning.
  8. Use an app on your phone to notify you to drink a glass of water every single hour or every hour and a half. You can use your alerts and there are other special apps catered to drinking more water.

You may be surprised at how much better you feel after you incorporate these ways to stay hydrated besides drinking water. But if you are still not sure exactly how to do that, here are some meal ideas you might enjoy incorporating into your day.

10 Hydrating Recipes to Try:

1. Blueberry Chia Oatmeal

    Source: Lauren Kelly Nutrition

    Oatmeal is one of the best foods you can eat in order to prevent hydration because oats help keep you hydrated due to their unique beta-glucan fibers that also soak up cholesterol and excrete it from the body. Try this recipe for Blueberry Chia Oatmeal by Lauren Kelly which also features chia seeds. Chia seeds also help keep you hydrated since they act like grains as they soak and also help hold water in the body.

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    2. The Best Ever Green Smoothie

      Image Source: Iowa Girl Eats

      Smoothies are a fantastic way to consume more liquids throughout the day, but they’re especially helpful to drink at breakfast to ensure you start your day off right. So enjoy the Best Ever Green Smoothie by Iowa Girl Eats with your oatmeal at breakfast. Or, have it for a quick snack on the go!

      3. Pear Ginger Smoothie

      Pear-Ginger-Smoothie3

        Source: Pear Ginger Smoothie

        This smoothie acts like a meal since it contains protein and healthy fats along with greens and fruit. So on those mornings you can’t fix a breakfast for yourself, or when you need a quick lunch, make this Pear Ginger Smoothie by Recipe Runner. It features pears and yogurt which are naturally rich in water and can help establish healthy fluid levels. They also make a great smoothie too!

        4. Refreshing Tomato Avocado Salad

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        Refreshing-Avocado-Tomato-Salad

          Source: Hurry the Food Up

          Full of fruits and veggies, this refreshing salad by Hurry the Food Up would make a great addition to any lunch or serve as the perfect bed of nutrition for some lean protein. The ingredients in this salad are full of water, not to mention they are also packed with vitamins and minerals to help keep you feeling great.

          5. Berry Watermelon Fruit Salad

          Fork_Knife_Swoon_Berry_Watermelon_Fruit_Salad_01

            Source: Fork, Knife Swoon

            For snacks, have a bowl of fruit such as watermelon which is mostly all water and a few vitamins and antioxidants. Watermelon is one of the best foods to eat in order to increase hydration, plus, it’s pretty fun and delicious to eat too! Berry Watermelon Fruit Salad by Fork Knife Swoon would also make a great dessert or addition to any meal. Berries are a great source of fiber that will also help keep you regular and reduce your risk of heart disease.

            6. Zucchini Summer Soup

            Summer-Soup-with-peas-carrots-and-zucchini_-7

              Source: Primavera Kitchen

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              Soup doesn’t sound appealing to most of us during the warmer months, but a summer soup can be a great way to take in more water and it can also be delicious too. Try this Zucchini Summer Soup by Primavera Kitchen which is not only filled with hydrating ingredients but also free of added sodium so it won’t cause dehydration.

              7. Greek Yogurt Power Bowl

              photo 1-36

                Source: Nutritious Kitchen

                Greek yogurt is a great source of protein and it’s full of water and probiotics. Fruits and chia seeds included in this bowl also help supply the body with vitamins, minerals, amino acids, and fiber. These benefits help you establish not only lean and healthy muscles and a healthy digestive tract, but it will also support your body’s natural hydration levels. Get the recipe here from Nutritious Kitchen.

                8. Coconut Mango Overnight Oats

                coconut-mango-overnight-oats-4

                  Source: The Busy Baker

                  Mango is a great source of water and Vitamin C, and it’s a natural way to increase your water intake through your meals. Other water-rich fruits you can enjoy with oatmeal are melons, pineapple, apples, and pears. Pair a few of your favorite fruits together with some oats, chia, yogurt, and soak them overnight for a quick porridge. Here’s a great recipe to start with from The Busy Baker.

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                  9. Berry Avocado Salad With Raspberry Poppyseed Dressing

                  berryavocadosalad61-650x975

                    Source: The Recipe Critic

                    This refreshing salad recipe is a fantastic option to enjoy at lunch with your favorite source of protein or as a light lunch. It’s filled with water-rich greens, fibrous berries, and avocado which is a great source of water and potassium plus fiber too. Potassium found in fruits and vegetables is one of the most important minerals to combat excessive water weight, but it’s also one that helps ensure you stay hydrated too.

                    10. Vegan Creamy Zucchini Soup

                    zucchini-soup

                      Source: Avocado Pesto

                      This summertime soup is not only comforting and nourishing but also filled with one of the most hydrating types of produce you can eat: zucchini! Zucchini is packed with water along with Vitamin C and fiber so it’s a great ingredient to include in meals wherever you can. When blended, it also turns into a scrumptious, creamy soup that helps keep you satisfied. Check out this vegan and gluten-free recipe from Avocado Pesto and whip up a batch soon!

                      By incorporating these tips and recipes into each day, you’ll be more hydrated in no time. However, if you still need some motivation to consume more liquids and water-rich foods throughout the day, check out these 10 reasons you should be drinking more water. Now, grab some H2O and get started!

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                      Last Updated on August 10, 2020

                      8 Reasons Why Goal Setting Is Important to a Fulfilling Life

                      8 Reasons Why Goal Setting Is Important to a Fulfilling Life

                      The importance of effective goal setting cannot be overstated on our personal journeys towards success. This is why there are countless articles out there on how to set your own SMART goals and even why it’s a skill commonly taught to a small degree in classrooms.

                      Learning the importance of goal setting and the benefits of sticking to those goals can be the defining factor determining whether we truly embrace the importance of goal setting. The more willing we are to embrace this method, the more likely we become to reach our personal definitions of personal and professional success.

                      Thus, today’s article is going to walk you through some of the benefits you’ll see from learning to set goals for yourself and answer the question, “why is goal setting important?”

                      1. Goals Guide and Align Our Focus

                      It’s hard to get to where you want to be in life if you don’t know what you’re aiming for. Some people believe avoiding goals means living a more care-free life. How many times have you heard the phrase “If I have no expectations, then I can’t be disappointed”?

                      But is that really what our lives have come to? Living just to avoid disappointment? It doesn’t seem like an overly optimistic view in my opinion. And since you’re reading this article, I’m willing to bet that you agree with me.

                      Without goals, we lack a degree of direction and focus. Sure you may be able to avoid disappointment, but just avoiding disappointment doesn’t mean you are necessarily happy.

                      Without goals, we will pointlessly waste our time, energy, and efforts. Listen to anybody who is the top of their field and they’ll tell you something like this,

                      “Yes talent is important, but often your success depends much more on what you decide to do with that talent.”

                      And what you will do with your talent largely depends on your focus.

                      Your goals give you direction. Your goals give you something to shoot for. This direction and target you create in your mind will help you to progress towards your main life goals rather than simply wander around aimlessly. These goals will help you align your actions and behaviors as you continue moving forward.

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                      So, why is goal setting important? Because it gives you direction, alignment, and purpose!

                      2. Goals Help You Avoid ‘Shiny Object Syndrome’

                      Basically, shiny object syndrome is always being in pursuit of the next big thing, constantly switching your goals based on what you feel is most fun and interesting at the given moment, but never actually giving yourself time to accomplish any of those goals.

                      You don’t get anywhere because you continually change the direction you are heading in. This is one of the consequences that may result if you decide to live a life without goals.

                      Your goals can sometimes help you to create mental barriers, or blinders, that help you to remain focused on what you think is important and avoid the things that are second priority. When you outline goals for yourself, you are better able to avoid things that distract you from achieving and accomplishing those goals.

                      Setting goals helps you to step around the other shiny objects because you’ve taken the time to make some mental notes that remind you what it is that you want from your life. Your goals act as subconscious deterrents to anything less than your main priorities. This is what helps you to reach your personal definition of success.

                      So, why is goal setting important? Because not only do goals tell you what you want from life, but they also help you realize what you need to give up and avoid to achieve that.

                      3. Goals Turn Our Largest Goals into Manageable Steps

                      A lot of us have big hopes and dreams. It’s one of the things that make our lives exciting!

                      But a lot of us never take the time to figure out how we can effectively get from point A to point B. So, sadly, we never fully achieve those goals. We look at our dreams and convince ourselves that only a select few people ever achieve them, so we write ourselves off as people not meant to reach that level of success. Looking at the end product of a goal can be intimidating, daunting, and discourage us from even pursuing them.

                      Thankfully, goal setting helps us break large intimidating goals into smaller ones. These small steps and more achievable goals will help us to build momentum and will encourage us to keep working towards the next phase of our goal. The form the foundation from which we can begin building the life that we truly hope to have for ourselves, our families, and may even for our communities depending on how big your goals are!

                      Whenever I get talking about this aspect of goal setting, I can’t help but think about the mountain climbing analogy, and that the easiest way to climb a mountain is simply step by step.

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                      So, why is goal setting important? Goal setting gives you a list of manageable steps that you can take in order to take your life from where it is now to where you want it to go both effectively and efficiently.

                      4. Goals Encourage You to Take Action

                      This builds on the last benefit of goal setting. Not only does effective goal setting help you break down your larger goals into smaller, more manageable ones, but it also encourages you to actually begin taking action on those goals. After all, a plan is completely worthless if you aren’t willing to invest the effort required to execute it.

                      Setting your goals and putting your plan in place motivates you to begin taking action towards achieving them. These goals give you something to plan and work towards. Essentially, they help propel you forward.

                      What I like to do is write out and place my goals somewhere that I’ll regularly see them. This constantly serves as a reminder of my top priorities. It allows me to focus on taking small progressive actions towards achieving these goals daily.

                      This ensures that I don’t fall into the trap of setting a goal, beginning to work towards it for a while, but then having my motivation fade resulting in me falling off track. This is exactly what many people see happen when it comes to their “New Year’s Resolutions.”

                      If you want to learn about how to take action towards achieving your goal, here’s how: How To Take Action Towards Your Goals Right Now

                      So, why is goal setting important? Because goal setting actually motivates you to stop thinking about your goals and actually get out there and achieve them!

                      5. Goal Setting Helps You Continually Improve

                      This is something that a lot of personal development and self-improvement writers talk about, continual improvement. For those of you who are not aware of the term, continual improvement is exactly what it sounds like — taking small steps towards improvement as frequently as you can to develop into the person you want to become.

                      What’s the point in improving a little bit each day if you’re not improving in the areas that you want to improve in after all?

                      The goals that you define for yourself will inevitably shape you into the person who you want to become. They’ll shape your character. Your goals can help you measure your progress as you strive for this type of development.

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                      Essentially, having goals helps you determine where you started, where you are now, and how much further you need to go. In this manner, your goal setting can serve as milestones and benchmarks that help you determine how well you’re progressing towards your most important goals!

                      So, why is goal setting important? Goal setting helps you make improvements each day that will slowly transition you into the person you want to become.

                      6. Goal Setting Keeps You Accountable

                      Not only does setting goals help you measure your progress, but it also is a means through which you can keep yourself accountable. Too many goals fail because they lack this crucial aspect of outlining accountability.

                      For example, if I have the goal to do 50 push-ups, that’s great. Most people would support that goal. However, this goal lacks accountability. When do I want to accomplish this goal by and what steps do I take to get there? These are important questions that the original goal leaves unanswered.

                      A much more descriptive and specific goal could be to do 50 push-ups within the next 3 months by starting at 5 push-ups, and then adding 5 each week. This goal outlines the deadline as well as the steps I’m going to take to achieve it. This plan will keep me accountable because if I fail to retain my progression schedule, I will know that I’m not going to achieve the goal on time.

                      Additionally, it can serve as a marker helping to signify when something is impeding my progress that I may not have initially accounted for. This tells me that I need to re-evaluate what I’m doing and figure out what adjustments I can make to facilitate my success.

                      So, why is goal setting important? Setting goals is key to keeping ourselves accountable and on-track towards accomplishing our goals according to the schedules and deadlines we set for ourselves.

                      7. Goals Make You Feel Good

                      Trust me, the progress you feel as you set and achieve goals can become super motivating and super addicting (in a good way)! The dopamine release you get from achieving your goals is like a little reward for our brains that continually motivates us to try and hit that next goal!

                      Having some clearly defined goals will help you to feel better about yourself and your life in general, especially when you stick to those goals, actively work towards achieving them, and end up accomplishing and surpassing your initial expectations. I’m not the oldest book on the shelf myself, but I can attest that there are not many feelings quite like the one you experience when you truly get on a roll!

                      Additionally, our goals give us an endpoint to shoot for. Rather than progress for progress’s sake, you can actually see where you’re heading! That’s so much more rewarding. Think about a long car trip as a kid. You ask “if you’re there yet?” ever 20 minutes. It seems like the drive drags on forever.

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                      If you don’t know where you’re going, you risk the journey becoming tedious. It doesn’t tend to be much fun wandering around aimlessly. Goals make us feel good about where we’re directing ourselves.

                      So, why is goal setting important? Because setting goals and accomplishing them plain and simply make us feel better about ourselves and our lives!

                      8. Goals Help You Live Your Best Life

                      I’ve talked a lot in this article about how goal setting helps us progress towards our top priorities and live the way we truly want to live. So I think it’s fit to end the article with this goal because, in the end, I feel it’s the most important one.

                      Setting your goals and clearly defining what they mean to you will help you live a life that is tailored to your beliefs and values. Your life will become directed towards the things that you most want to achieve.

                      Life is a tricky game and only in very rare circumstances are things handed to us on a silver platter. Often it takes a great degree of work, planning, and effortful execution of both.

                      There is no point clinging on to things in your life if they don’t bring you happiness or help you accomplish something that, in some way, aligns with your goals.

                      Simply put, setting goals helps us live a life that allows us to pursue the challenges and rewards that we truly want to achieve.

                      So, why is goal setting important? Because our time is always limited, and setting clearly defined goals can help ensure that you make the most of your life and live to the fullest! Find out more here: How to Use SMART Goal to Become Highly Successful in Life

                      Final Thoughts

                      These are just a few of the benefits of goal setting that outline why it truly is so important. If you take a moment or two, I bet that you can even think of a few more benefits yourself that you could add to this list.

                      If I could leave you with something, it would be this:

                      Goal setting has the potential to take us to some amazing places in life because we all have talent and ambitions. To achieve your biggest dreams, you need to be willing to sit down and create a life design uniquely tailored to you that will help you achieve them!

                      More Tips About Goals Setting

                      Featured photo credit: Unsplash via unsplash.com

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