Always dehydrated? Here are 5 simple ways to boost your hydration on a daily basis

Beth Furness - Assistant Nutritionist | 28 Aug, 2023

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While some people find it easy to drink glass after glass of water, others can find it tough to get into this habit. If you want to boost your overall fluid intake, we've got you covered. Here are six easy things to try to make it easier for you to hit your daily fluid target each day!

Note: the average recommended daily fluid target is 6-8 glasses per day, which can be 200-250ml glasses.

Stay hydrated on-the-go

Stay hydrated on-the-go

Invest in a fun water bottle, whether it be colourful, labelled or personalised, find one you love that motivates you to drink water. Keep it with you at all times – in the car, on your desk or in your bag, make sure it’s always there so you can be sipping throughout the day.

Add a burst of flavour

Add a burst of flavour

Make water a tastier, exciting alternative by adding a pop of colour with citrus fruits or fresh herbs such as mint or basil. Alternatively, mix up your drink choices completely to avoid getting bored. Try out different flavours of diluted no added sugar squash or new herbal or fruit teas – you don't have to stick to plain water all of the time!

Mealtime hydration

Mealtime hydration

Always make sure there is water on the table when eating and aim to get into the habit of drinking a small glass before every meal. You may find it helps you fill up faster too if you’re trying to keep your portion sizes down! You can also hydrate through your foods. Things like cucumber, watercress, watermelon, lettuce and celery have a high water content, so include these in meals and snacks.

Set a personal reward-based challenge

Set a personal reward-based challenge

Set yourself a personal daily goal and build this up until you're comfortably reaching the recommended 6-8 glasses of fluid per day. If you struggle to drink 2 glasses a day, start by aiming for 3. Also reward yourself for doing well!

Drink plenty when exercising

Drink plenty when exercising

When you exercise, make a rule to finish a whole bottle of water during your workout. This will help with replacing lost fluids, as well as offering some extra hydration in case you need it. You could also see an improvement in your exercise performance, as we can't train to our optimum if we're dehydrated!

Nutritionist Beth Furness (ANutr), holding a BSc in Nutrition and Health, is deeply dedicated to applying evidence-based knowledge to all aspects of nutrition. Her passion lies in fostering healthy relationships with food, ensuring that everyone maintains a balanced and sustainable approach to nutrition.

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