It's lunchtime, you feel a little bit of brain fog kick in, you're irritable and maybe feeling a headache starting to form. It's time to check-in…
How much water have you had today?
Water is one of the most important... actually, THE most important thing we as humans can consume. It is crucial for so many reasons such as supporting cognitive function, regulating body temperature, supporting organ function (think liver and kidneys), delivering nutrients to cells, aiding in healthy digestion and so much more! We are made up of approximately 60% water, so you can understand why hydration is paramount.
So how much should we have? As an adult, you should aim for between 66 to 101 fl oz (2 to 3L) per day. Exercise or hot temperatures may require you to increase the amount.
It's easier said than done though, right? The number of clients and friends that tell me they either don't like drinking water or just simply forget is astronomical. All it takes is a few handy tips and tricks to stay on track, and you can create a habit and routine around healthy hydration habits!
Start your day with a big glass of water.
I'm talking 16 to 33 fl oz (500ml to 1L). Before you have your morning coffee, tea or juice, have that glass of water. If you start your day with a large amount, you're already ahead for the rest of your day, and more likely to stay on track. After a night of sleep, you are already waking up slightly dehydrated from maybe 8-12 hours of fasting, so this makes it even more important. My secret trick is to leave a large 30 fl oz mason jar on the kitchen counter, and when I walk into the kitchen in the morning to make my coffee, it's the first thing I see!
Get yourself a large water bottle that has some bench marks printed on it.
You can see your progress throughout the day as you drink your way through it. If that bottle is full every morning, you know that you need to finish it by the end of the day.
Set little alarms on your phone.
I know this may sound extreme to some, but we already have so much going on in our lives, it's easy to forget about water! Just set an alarm to go off every 2 hours to remind you it's time to have a gulp!
If it's purely the taste of water that gets to you (or the lack of), then add some fresh citrus, herbs like mint, or fresh cucumber.
It gives the water a pop of flavor, and may make it a little more exciting for you to drink.
Coffee is another great way to get fluids into your body, so remember, your morning coffee goes towards the fluid count!
If you struggle with water during cooler weather, then stock up on your For Wellness coffee pods or whole coffee beans and make yourself a brew!
Now that you have finished reading all these tips and tricks about hydration, it may be time to check in and reflect on your water intake for the day, and go fill up your cup. Remember, small habits lead to big change!
With 13 years of experience in the fitness industry, Camilla Bazley (aka @coach_camilla), is an Aussie Personal Trainer, Pilates & Spin instructor, and coach living in New York City. Having worked with athletes, corporate professionals, and celebrities, her focus has always been on helping her clients to achieve healthy and active lifestyles they can sustain and enjoy. Creating balance, not a burden.