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4 Ways to Stay Hydrated

Updated: Aug 27, 2022

The big hydration question is "How much water should I drink?" The common suggestion is typically drinking between 25 percent and 50 percent of your body weight in ounces of water daily, depending on how active you are that day. So if you weigh 160 pounds, you typically want to try to get between 40–80 ounces of water a day. Symptoms of dehydration may include headaches, lack of energy, weight gain, lack of cleansing and detoxification, a weakened immune response, getting colds and flus easily, and feeling lethargic or even experiencing brain fog. That's why knowing how to stay hydrated is so important to our overall health.

How can I stay hydrated?

As the above dehydration symptoms tell us, hydration is vital to keeping us mentally and physically healthy. Read on for the four ways to stay hydrated.

1. Drink the Recommended Amount of Water

Getting your daily requirement of water is made simple by filling your water bottle in the morning and keeping track of how many times it needs to be refilled throughout the day. WaterMinder and Aqualert are two reminder apps that can help you stay hydrated. If you have a hard time drinking plain water, there are a few healthy brands of flavored electrolyte powders. Dr. Berg's Electrolyte powder contains no maltodextrin, sugar, carbs, or additives.

2. Consume Sea Salt

We all need potassium and sodium to stay hydrated. Due to sea salts sodium content, it helps balance your water and potassium levels. It also alkalizes the body and enhances hydration. Lightly sprinkle all natural Himalayan Sea Salt or Celtic Salt on your food daily.

3. Fruits and Vegetables

One of the many reasons to eat more fruits and veggies is they contain electrolytes. Electrolytes are the essential minerals magnesium, calcium, potassium, and sodium that help keep us hydrated. Listed below are the best foods for hydration. Popsicles are a fun way for children and adults to stay hydrated. Please check out my popsicle recipe by clicking on my Recipe Page.

  • Celery

  • Watermelon

  • Cucumber

  • Kiwi

  • Bell peppers

  • Citrus fruit

  • Carrots

  • Pineapple

  • Iceberg lettuce

  • Radish

  • Tomatoes

  • Cauliflower

  • Spinach

  • Berries

  • Broccoli

4. Exercise

Increasing circulation with any type of physical movement helps you stay hydrated. Cardiovascular exercises, burst training, weight lifting or walking increases circulation which improves electrolyte levels which helps circulate and get more nutrients into your cells.

Working these four steps into your daily routine can help you feel relaxed, happy, and energetic as you get through your busy days!


Important: This post is not a substitute for medical advice or treatment and is for informational purposes only. Please consult with a physician before starting any nutritional, treatment, or protocol. Information gathered, written, or discussed is not to diagnose disease. Please see your doctor for any and all medical diagnosis. Information is given to understand the associated symptoms of diseases in relationship to other causes and to increase knowledge for discussions with your doctor. My nutrition and lifestyle suggestions are solely to improve nutritional deficiencies and improve lifestyle habits.

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