{"id":185064,"date":"2025-06-15T00:41:15","date_gmt":"2025-06-15T00:41:15","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/185064\/"},"modified":"2025-06-15T00:41:15","modified_gmt":"2025-06-15T00:41:15","slug":"these-5-small-changes-help-me-stay-hydrated","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/185064\/","title":{"rendered":"These 5 Small Changes Help Me Stay Hydrated"},"content":{"rendered":"<ul>\n<li>Staying hydrated doesn\u2019t have to mean tracking every ounce or only drinking plain water.<\/li>\n<li>Adopting these five small habits, like flavoring my drink and gentle reminders, makes it easy to stay hydrated.<\/li>\n<li>If you\u2019re struggling to stay hydrated, start small with just one habit and build from there.<\/li>\n<\/ul>\n<p id=\"mntl-sc-block_2-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> I used to think staying hydrated meant <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/article\/7948091\/why-drinking-water-all-day-long-is-not-the-best-way-to-stay-hydrated\/\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">chugging water nonstop<\/a> and obsessively tracking every ounce. It turns out that wasn\u2019t a great long-term approach. Instead, I built up a handful of habits that make it easier (and more enjoyable) to stay on top of my fluid needs.\n<\/p>\n<p id=\"mntl-sc-block_4-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> These five small changes not only help me <a href=\"https:\/\/www.eatingwell.com\/best-way-to-stay-hydrated-ally-love-interview-8702860\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">feel more hydrated<\/a>, but they also leave me more energized, less sluggish and overall more in tune with what my body needs. As a dietitian, these are the simple strategies I come back to again and again.\n<\/p>\n<p>  1. Start My Day with a Glass of Water  <\/p>\n<p id=\"mntl-sc-block_9-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> This one seems obvious, but it\u2019s made a huge difference. I keep a <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/article\/8055032\/drank-recommended-amount-water-daily-for-week\/\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">full glass or bottle of water<\/a> on my nightstand and drink it first thing in the morning. I\u2019m talking before coffee, before breakfast and, most days, before I even check my phone.\n<\/p>\n<p id=\"mntl-sc-block_11-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> While most people aren\u2019t technically dehydrated upon waking, thanks to vasopressin, a hormone released during sleep that helps the body retain water, I still find that drinking water first thing helps me start the day on the right foot. It\u2019s an easy way to get a head start on meeting those hydration goals.\n<\/p>\n<p id=\"mntl-sc-block_13-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Most people should aim for about 11 to 15 cups of fluids per day, depending on their individual needs, activity levels, climate and health status. That includes <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/best-no-added-sugar-drinks-to-hydrate-8675270\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">water from beverages<\/a> and from food sources.\n<\/p>\n<p>  2. Always Keep a Water Bottle Within Reach  <\/p>\n<p id=\"mntl-sc-block_16-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Out of sight, out of mind can be sneaky when it comes to hydration. I\u2019ve learned that simply having a <a href=\"https:\/\/www.eatingwell.com\/article\/7995637\/should-you-be-drinking-water-before-bed\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">water bottle<\/a> nearby makes me more likely to sip throughout the day. Whether it\u2019s on my desk, in the car or at the gym, I try to carry it with me throughout every part of my day.\n<\/p>\n<p id=\"mntl-sc-block_18-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> The style of your water bottle can make a big difference, too. Try an <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/brita-filtered-water-bottle-sale-8425898\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">insulated bottle<\/a> to keep water extra cold, or find one with a straw or spout to make drinking feel more effortless. When it\u2019s easy and convenient, you might tend to drink more without having to think about it.\n<\/p>\n<p>  3. Flavor My Water or Mix Things Up  <\/p>\n<p id=\"mntl-sc-block_21-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Let\u2019s be real, some days plain water just doesn\u2019t cut it. If you\u2019re finding yourself getting bored, try prepping a pitcher of water with fruit, herbs or even a splash of 100% juice to switch things up. I love combos like berries and oranges or <a href=\"https:\/\/www.eatingwell.com\/recipe\/265887\/lemon-cucumber-mint-infused-water\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">lemon, cucumber and mint-infused water.<\/a>\n<\/p>\n<p id=\"mntl-sc-block_23-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> You can also try other beverage options like fun flavored sparkling waters, <a href=\"https:\/\/www.eatingwell.com\/best-tea-for-hydration-11750749\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">herbal iced teas<\/a> or <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/article\/7867963\/electrolyte-drinks-what-are-they-and-do-you-need-them\/\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">electrolyte drinks<\/a> with minimal added sugar. These still count toward your fluid intake while adding variety to keep it interesting.\n<\/p>\n<p>  4. Eat Hydrating Foods Throughout the Day  <\/p>\n<p id=\"mntl-sc-block_26-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Drinks aren\u2019t the only way to hydrate. Many <a href=\"https:\/\/www.eatingwell.com\/article\/17576\/8-hydrating-foods-to-help-you-meet-your-water-goals\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">fruits and vegetables<\/a> are made up of over 70% water, so I intentionally include them in meals and snacks. Here\u2019s a quick list of hydrating foods I try to prioritize throughout the week.\n<\/p>\n<ul id=\"mntl-sc-block_28-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>Cantaloupe, strawberries, watermelon, lettuce, cabbage, celery, spinach and squash are all 90% to 99% water.<\/li>\n<li>Apples, grapes, oranges, carrots, broccoli, pears and pineapple are 80% to 89% water.<\/li>\n<li>Bananas and avocados are 70% to 79% water.<\/li>\n<\/ul>\n<p id=\"mntl-sc-block_30-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Don\u2019t be afraid to get creative and add these produce items to delicious recipes. I love making a hydrating watermelon-and-cucumber salad, <a href=\"https:\/\/www.eatingwell.com\/recipe\/263164\/homemade-salsa\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">chopped tomato and pepper salsa<\/a>, or a <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/recipe\/250955\/strawberry-yogurt-parfait\/\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">yogurt-and-berry parfait<\/a>.\n<\/p>\n<p>  5. Use Gentle Reminders\u00a0  <\/p>\n<p id=\"mntl-sc-block_33-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> I\u2019m not someone who likes to track my water, but I\u2019ve found that gentle reminders can help. There are a few low-effort ways to stay on track. One method is using a hydration app that sends notifications throughout the day. Another is grabbing a clear bottle with time markers to see your progress throughout the day.\n<\/p>\n<p id=\"mntl-sc-block_35-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> I like to keep it simple with one midday reminder to drink the rest of my 42-ounce pitcher in the fridge and refill it for the rest of the day. It\u2019s not going to be perfect every day, but the goal is to stay consistent.\n<\/p>\n<p>  Our Expert Take  <\/p>\n<p id=\"mntl-sc-block_38-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Hydration doesn\u2019t have to mean constantly tracking your intake or forcing yourself to drink plain water. For me, small habits, like <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/healthiest-habit-to-do-before-9-am-11719250\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">starting with water in the morning<\/a> and setting reminders, have made the biggest difference. If staying hydrated feels like a challenge, start small. Try one habit that works for you, and you can always build from there.\n<\/p>\n<p id=\"mntl-sc-block_40-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Need some more hydration inspiration? Try these <a href=\"https:\/\/www.eatingwell.com\/gallery\/8056262\/hydrating-dinner-recipes-summer\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">11 Hydrating Dinner Recipes to Help You Stay Cool This Summer.<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"Staying hydrated doesn\u2019t have to mean tracking every ounce or only drinking plain water. Adopting these five small&hellip;\n","protected":false},"author":2,"featured_media":185065,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4318],"tags":[105,4434,16,15],"class_list":{"0":"post-185064","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-uk","11":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/114684604240027525","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/185064","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=185064"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/185064\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/185065"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=185064"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=185064"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=185064"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}