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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 January 11, 2021

                      11 Hidden Benefits of Using Oil Diffusers

                      11 Hidden Benefits of Using Oil Diffusers

                      Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

                      Read on for 11 hidden benefits of using oil diffusers.

                      1. Safe Scents That Make Sense

                      Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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                      2. Stress Relief

                      Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

                      3. Improved Sleep

                      Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

                      4. Appetite Control

                      Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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                      5. Bacteria and Mold Killing

                      When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

                      6. Decongestion and Mucus Control

                      Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

                      7. Mosquito Repellant

                      Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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                      8. Pain Relief

                      While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

                      9. The New Anti-Viral

                      Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

                      10. Improved Cognitive Function

                      Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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                      11. Money Saving

                      With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

                      Featured photo credit: Jopeel Quimpo via unsplash.com

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