How to Stay Hydrated

If I’m being honest, I don’t often have trouble staying hydrated. I love water (and also get bad headaches when I’m dehydrated). But my clients frequently ask for tips on how to stay hydrated during the day, especially during busy days. If you struggle with this, you’re not alone – and just a couple small adjustments to your day could make a dramatic difference in your water intake!



When I was learning how to recover from disordered eating, my therapist gifted me with advice that I still put into practice every single day. She said “Start your morning strong. Every damn day. It sets the tone for the entire day.” The first thing she recommended is to drink a full glass of water first thing in the morning. While we sleep, our body goes through a “fasting” period and needs nourishment when we wake up. One of the best ways to re-energize and start the day off right is to chug a full glass of water in the beginning of the day. That’s one glass down!



No, this doesn’t mean you have to carry around a gallon jug (although if that motivates you, by all means!) But having a water bottle that is bigger allows us to break down the water intake a little at a time. Mark on your water bottle how much water you would like to drink and by what time each day. For example, if you want to finish half of your water bottle by 10am, draw a line halfway down your water bottle and mark it “10am.” Breaking down the water intake into small goals makes the goals feel more attainable – and if you buy a water bottle that is half a gallon, you only need to drink two of those to reach your daily intake!



Just like anything in fitness, results take time, patience, and consistency. Building this habit won’t happen overnight and won’t necessarily be a perfect process. But the more your body gets used to hydration, the more it will crave it. To help build this habit more, I scheduled drinking water into my daily routine, making it a “non-negotiable meeting” with myself. I always made sure to show up for myself, and that pushed me to do a little better every day.


It’s 2019, folks. There is an app for about EVERYTHING! (It’s actually come to the point where I’m shocked when there isn’t an app that suits my needs. Millennial mindset?) Anyway, there are now several free apps downloadable for smart phones to help keep you accountable for your water intake. My sister downloaded one called “plant nanny.” Every time you drink water, you track it in your app and water your plant. If you fail to drink water for long periods of time, your plant could die! Silly…but it actually worked for her!

Other benefits to drinking more water include clearer skin, better digestion, helps muscle soreness, and boosts metabolism and energy levels.

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