I get it … the simple things can oftentimes be overlooked. To be honest, it's usually because they aren't the “sexiest” topics when it comes to health and fitness.
But these simple and basic things can impact your results the most. That goes for both short-term and long-term progress.
Water is essential to every function in your body and is a crucial part of your health. Everything from your skin and joints to your cells uses water as part of their everyday function.
You lose water in a number of ways throughout the day...
- Your body sweats to regulate temperature and remove waste that holds water
- Breathing is a big way that our body expels water
- You might also lose water rapidly through vomiting or diarrhea
Losing water without replenishing can lead to dehydration. Which, in addition to making you thirsty, can have some serious health consequences.
Just think: the average person can survive up to weeks without food (not suggesting this) but can only survive roughly 2-4 days without water. Clearly, drinking water is vital to our health & wellness.
Signs You May Be Dehydrated
Since water is essential to our health and survival, our body will let us know when we’re not consuming enough water. Our urine, for example, can be a marker of our hydration levels.
Typically, urine should be a light, clear-yellowish color. If our urine is darker than usual, or becomes less frequent ... there's a good chance that you're dehydrated to some extent.
Symptoms of dehydration can also include:
- Dry mouth and throat
- Headaches
- Fatigue/Exhaustion
- Dry Skin
- Dizziness/Lightheadedness
- Muscle Cramps
How to Stay Hydrated
The obvious first step to increasing your hydration and overall health ... is to drink more water.
An average adult should drink a MINIMUM of 6-8 glasses of water a day, but different people need different amounts of water to avoid dehydration.
For example, if you’re exercising frequently or live in a dry environment, you definitely need to increase your water intake. That is why we recommend drinking at least 100-120 oz of water daily for any active individual.
Drinking a lot of caffeine can also require you to increase your water intake. Caffeine pulls water away from the body and acts as a diuretic, meaning it might make you urinate more frequently and can dehydrate you over time.
In addition to drinking water, there are other ways you can stay hydrated as well. Almost any liquid drink you consume can help hydrate you to an extent, even your coffee.
However, be aware that you will still need to drink water ... because again, the diuretic properties of caffeine in many drinks can contribute to dehydration.
Fruits and vegetables also contain natural water that can help you stay hydrated as well.
Water is not the only variable when it comes to staying hydrated, though. Sometimes you need something that has more electrolytes and other nutrients to help your body hydrate.
Electrolytes, which are essential minerals, and sodium are crucial when it comes to fluid balance inside the body. Plus, products containing these typically taste great and can help mix things up instead of drinking plain water all the time.
Either way, finding a hydration add-in, like 1st Phorm’s Hydration Sticks, for your water can be a great way to stay hydrated.
Tips to Help You Remember to Stay Hydrated
Staying hydrated can be tricky if you often forget to drink water during the day. Here are some tips to help.
1. Get a Water Bottle
Having a reusable water bottle with you at all times can encourage you to drink water consistently throughout the day. If you want to track how many ounces you’ve finished and make fewer trips to refill ... try a large bottle.
2. Use a Schedule System
You can plan to drink a glass of water at the end of every hour, or get a water bottle with time markings on it to help you motivate yourself during the day. (Or, try using the 1st Phorm App to track your water intake and reach your goals).
3. Get a Flavor Add-In
Having trouble making yourself want to drink water? Add a little flavor to your water, like a fresh lemon wedge or a flavor packet to mix into your drinks.
4. Drink When You’re Hungry
Oftentimes, your body might be telling you that it wants water, but you might mistake the signals for hunger. When you feel hungry and it’s not time to eat, try drinking a big glass of water and see if that’s what your body actually needs. Plus, drinking water and sorting out your hunger signals can help you with weight loss.
5. Silent Reminders
Setting a silent reminder to go off on your phone can be super helpful. It will not interrupt if you are busy, but will give you a subtle reminder to drink from that water bottle you bought!
1st Phorm is Here to Help
Finding ways to stay hydrated is a crucial part of your health and wellness.
1st Phorm is here to support you in not only reaching your hydration goals, but your health and fitness goals too.
Check out 1st Phorm’s Hydration Supplements for an easy way to increase your hydration on the go, with the added benefits of great taste ... along with additional electrolytes and nutrients.
Then, download the 1st Phorm App to log the water you drink each day to keep track of your goals and stay motivated.
The 1st Phorm App simplifies the process of earning results so you can focus on what matters most: putting in the work to reach your goals! Inside the app, you'll get access to every tool and resource you need to be successful...
- Nutrition tracking - Log your food & water to stay on track. The 1st Phorm App is connected to a massive food database to make it easy.
- A full library of workout programs catered to help you reach your goals.
- Daily activity and step tracking to set goals and encourage a healthier lifestyle.
- Educational live streams 5x a week that cover a wide variety of topics from nutrition to training and supplementation.
- Progress & body metric tools to help you measure your progress over time.
...and so much more!
With the premium version of the 1st Phorm App, you'll even get your own advisor! This is a Certified Personal Trainer & Nutrition Coach you can message 24/7. They'll help you make adjustments, answer your questions, and even hold you accountable when you need it most!
Download the 1st Phorm App today, and we’ll help you earn the results you’ve always wanted!
If you have any additional questions or need any help in the meantime, don't hesitate to reach out to us. We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri.
Just give us a call at 1-800-409-9732 or send us an email at [email protected]. We're available Monday through Friday from 6 AM to 8 PM Central and Saturday & Sunday from 9 AM to 7 PM Central. We'll be more than happy to help in any way we can!
