Dehydration is one of the most overlooked health issues people suffer from today, but there are many ways to stay hydrated besides drinking water. While it’s true that keeping a water bottle with you can increase the chances that you’ll drink more water, there are other ways you are probably overlooking. Before we take a look at those, let’s look at a few key signs of dehydration–because you can’t address a problem until you learn how to spot it.
Common Signs of Dehydration:
- Hungry after eating
- Dry lips/mouth
- Bladder pain
- Anxiety
- Kidney problems
- Yellow urine
- Excessive thirstiness
- Constipation
These are just some of the most common signs you may not be drinking enough water, and most people don’t realize they need more liquids until they’re way past the point of being dehydrated. So, the best way to stay on top of your hydration needs is to find ways to consume more liquids and water-rich foods throughout the day.
Taking in enough fluid can help lower cortisol in the body, prevent false hunger signals, keep your bladder healthy, ensure your kidneys filter toxins as they should, and keep your lips moist and supple. You may also notice you have less headaches throughout the day and more energy. Your kidneys shouldn’t cause issues for you when you consume enough water, and you may even have a flatter tummy since your body can filter wastes more effectively. Drinking enough water is a great place to start when you want to start hydrating more effectively, but you can also consume more water-rich foods too.
10 ways to stay hydrated besides drinking water
- Aside from keeping a glass of water at your nightstand during the night, be sure to consume plenty of fluids with dinner, or consume a variety of fresh produce at dinner. Fresh produce is packed with water that can help you stay hydrated without drinking water.
- Consume water-rich foods for breakfast and try to limit your coffee intake to one cup, since caffeine is a diuretic. Water-rich meals for breakfast include oatmeal and other bulking hot grain cereals.
- Drink one smoothie per day, if you can. Having a smoothie is a great way to get in some water and fiber from your ingredients. Fiber helps hold water in the body and also uses the water to keep you regular. If you need some ideas, check out these healthy smoothie ideas!
- Eat a salad or soup with your lunch. You can turn them into your main meal if you wish, but at least choose one as a small side. Make sure you don’t have a lot of sodium in the soup or in the dressing because salt depletes water from the body more quickly. Use water rich foods in your salad and soup like squash, cucumber, zucchini, lettuce, greens, and tomatoes.
- Have at least two pieces of fruit per day. Most fruits are 90 percent water and will help stabilize your electrolytes. They are also a good source of fiber and will satisfy your sweet tooth.
- Avoid take-out and processed meals which are packed with sodium and not much water. They dry out the system and can increase levels of dehydration more quickly (not to mention cause bloating).
- Eat less sugar and more fiber. Sugar can put excessive strain on the kidneys, while fiber slows down blood sugar levels and holds water in the body. This one tip may even help you lose a little weight!
- Aim to eat more produce than processed foods. Produce is a natural source of water and is an easy way to work some into your day just by eating.
- Drink herbal tea throughout the day if you get tired of water, or have a few cups after dinner or in place of coffee in the morning.
- Use an app on your phone to notify you to drink a glass of water every single hour or every hour and a half. You can use your alerts and there are other special apps catered to drinking more water.
You may be surprised at how much better you feel after you incorporate these ways to stay hydrated. If you are still not sure exactly how to do it, here are some meal ideas you might enjoy incorporating into your day.
10 Hydrating Recipes to Try
1. Blueberry Chia Oatmeal
Source: Lauren Kelly Nutrition
Oatmeal is one of the best foods you can eat in order to prevent hydration because oats help keep you hydrated due to their unique beta-glucan fibers that also soak up cholesterol and excrete it from the body. Try this recipe for Blueberry Chia Oatmeal by Lauren Kelly which also features chia seeds. Chia seeds help keep you hydrated since they act like grains; they soak and help hold water in the body.
2. The Best Ever Green Smoothie
Source: Iowa Girl Eats
Smoothies are a fantastic way to consume more liquids throughout the day, but they’re especially helpful to drink at breakfast to ensure you start your day off right. So enjoy the Best Ever Green Smoothie by Iowa Girl Eats with your oatmeal at breakfast. Or, have it for a quick snack on the go!
3. Pear Ginger Smoothie
Source: Pear Ginger Smoothie
This smoothie acts like a meal since it contains protein and healthy fats along with greens and fruit. On those mornings you can’t fix a breakfast for yourself, or when you need a quick lunch, make this Pear Ginger Smoothie by Recipe Runner. It features pears and yogurt which are naturally rich in water and can help establish healthy fluid levels. They also make a great smoothie!
4. Refreshing Tomato Avocado Salad
Source: Hurry the Food Up
Full of fruits and veggies, this refreshing salad by Hurry the Food Up would make a great addition to any lunch or can be served as the perfect bed of nutrition for some lean protein. The ingredients in this salad are full of water, not to mention they are also packed with vitamins and minerals to help keep you feeling great.
5. Berry Watermelon Fruit Salad
Source: Fork, Knife Swoon
For snack time, have a bowl of fruit–such as watermelon, which is mostly all water and a few vitamins and antioxidants. Watermelon is one of the best foods to eat in order to increase hydration. Plus, it’s fun and delicious to eat! Berry Watermelon Fruit Salad by Fork Knife Swoon would make a great dessert or sweet addition to any meal. Berries are a great source of fiber that will also help keep you regular and reduce your risk of heart disease.
6. Zucchini Summer Soup
Source: Primavera Kitchen
Soup doesn’t sound appealing to most of us during the warmer months, but a summer soup can be a great way to take in more water, which being delicious too. Try this Zucchini Summer Soup by Primavera Kitchen which is not only filled with hydrating ingredients, but also free of added sodium so it won’t cause dehydration.
7. Greek Yogurt Power Bowl
Source: Nutritious Kitchen
Greek yogurt is a great source of protein and it’s full of water and probiotics. Fruits and chia seeds included in this bowl also help supply the body with vitamins, minerals, amino acids, and fiber. These benefits help you establish not only lean and healthy muscles and a healthy digestive tract, but will also support your body’s natural hydration levels. Get the recipe here from Nutritious Kitchen.
8. Coconut Mango Overnight Oats
Source: The Busy Baker
Mango is a great source of water and Vitamin C, and it’s a natural way to increase your water intake through your meals. Other water-rich fruits you can enjoy with oatmeal are melons, pineapple, apples, and pears. Pair a few of your favorite fruits with some oats, chia, yogurt, and soak them overnight for a quick porridge. Here’s a great recipe to start with from The Busy Baker.
9. Berry Avocado Salad With Raspberry Poppyseed Dressing
Source: The Recipe Critic
This refreshing salad recipe is a fantastic option to enjoy at lunch with your favorite source of protein or as a light lunch. It’s filled with water-rich greens, fibrous berries, and avocado–which is a great source of water, potassium, and fiber. Potassium found in fruits and vegetables is one of the most important minerals to combat excessive water weight, but it’s also one that helps ensure you stay hydrated too.
10. Vegan Creamy Zucchini Soup
Source: Avocado Pesto
This summertime soup is not only comforting and nourishing but also filled with one of the most hydrating types of produce you can eat: zucchini! Zucchini is packed with water, Vitamin C and fiber so it’s a great ingredient to include in meals wherever you can. When blended, it also turns into a scrumptious, creamy soup that helps keep you satisfied. Check out this vegan and gluten-free recipe from Avocado Pesto and whip up a batch soon!
By incorporating these tips and recipes into each day, you’ll be more hydrated in no time. However, if you still need some motivation to consume more liquids and water-rich foods throughout the day, check out these 10 reasons you should be drinking more water. Now, grab some H2O and get started!
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Source: Life Hack
