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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 June 13, 2019

                      5 Fixes For Common Sleep Issues All Couples Deal With

                      5 Fixes For Common Sleep Issues All Couples Deal With

                      Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

                      You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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                      1. Use a bigger mattress to sleep through movement

                      It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

                      Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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                      2. Communicate about scheduling conflicts

                      If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

                      3. Don’t bring your technology to bed

                      If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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                      4. White noise and changing positions can silence snoring

                      A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

                      5. Use two blankets if one’s a blanket hog

                      If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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                      Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

                      Featured photo credit: Becca Tapert via unsplash.com

                      Reference

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