Man Pouring a Hydration Stick

How to Stay Hydrated

I get it … the simple things can oftentimes be overlooked.

And to be honest, it is 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, along with your ability to see short-term progress and to maintain that progress you earned on a long-term scale.

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 just making you thirsty, can have some serious health consequences.

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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.

So you see, 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 if we’re not consuming enough water.

Our urine 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 we’re dehydrated to some extent.

Symptoms of dehydration can also include: 

• Dry mouth and throat
• Headaches
• Fatigue/Exhaustion
• Dry Skin
• Dizziness/Lightheadedness
• Muscle Cramps

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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.  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.

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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.

Or, look out for specially formulated hydration drinks that are available on the market - just be aware of the ingredients you're consuming, as they sometimes contain added sugars you may not want or need!

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 less trips to refill ... try a large bottle, like our 73 oz. Hydro Jug.

1st Phorm App

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 in 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!

Customer Service - 1st Phorm

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 Sticks 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.

You can also track your food and workouts, join our fitness community, get 1-on-1 support, and connect with your very own fitness coach.

Plus, you can talk with one of our NASM Certified Personal Trainers for FREE ... by calling 1-800-409-9732 between 6am-10pm CDT every day of the week .... or simply email us at

Either way, we’re always here for you!