50 Ways to Stay Well #34 – Hydrate

Just because it’s cooled off it doesn’t mean you need less water. The Dieticians of Canada recommend 3 L (12 cups) for men 19 years old and 2.2 L (9 cups) for women 19 years old and over every day.

Fluid helps you stay healthy and energized. It also:

  • controls your body temperature
  • aids digestion
  • carries nutrients around your body
  • cushions organs and joints
  • gets rid of waste
  • keeps your bowels regular

Your body loses water by sweating, breathing and getting rid of waste. If you lose more fluid than you take in you can get dehydrated.

If you find yourself getting so busy throughout the day and forgetting to drink, there are a few tips you can try to remember.

  • Drink a glass of water when you wake up (before coffee)
  • Keep a bottle of fresh water on your desk or on hand where you work
  • Use an app- there are apps like Daily Water Free or Carbodroid that you can use to set daily reminders and alarms.
  • Always order water when you got out. If you stop for a coffee, ask for a glass of water to go along. Swap out a soda with water.

But what about all those folks out there who hate water? There are many creative ways to get yourself to drink more.

  • Add flavor such as fresh fruit (grapefruit, strawberries, lemon), veggie slices (cucumber, ginger, celery), and herbs (basil, mint, lavender) to your carafe
  • Dilute sugary drinks with water and ice. If drinking juice, lemonade, or iced tea is a daily habit, water down your sips with H20 and a healthy helping of ice (aim for a one-to-one ratio). You’ll still get the sweetness you’re craving with a healthy dose of the water your body needs.
  • Opt for sparkling or mineral water
  • Eat water rich foods. Add fruits and vegetables with a high water content to your grocery shopping list. Some top picks include cucumber (96% water), zucchini (95% water), watermelon (92% water), and grapefruit (91% water).


Daily Water Free (App)

Water Intake Tracker Bottle



Remember to Hydrate (Balance Me Beautiful)

12 Easy Ways to Drink More Water Every Day (Self Magazine)

10 Reasons Why You Should Drink More Water (Mind Body Green)

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