Hi there,
Welcome back to ‘Hey Coach Darren’ – the advice column where I’ll be sharing my top three tips on a different topic each week, inspired by real-life scenarios from our current members (and you)!
This week, we’re diving into a topic that’s often underestimated but incredibly important – staying hydrated. It may seem pretty simple – drink water, be hydrated. But it isn’t that simple! And many folks are unsure as to how to stay hydrated.
I’m appreciative of this FitTRAC member for reaching out with this question, because I think his sentiments are felt by many! Check it out:
“Hey Coach Darren, I’ve never been a big water drinker, and it’s become quite a routine for me to kickstart my day with a cup of coffee. As for water, I admit I’ve been neglecting it, only really paying attention to it when I hit the gym.
Throughout my day, I tend to rely on 1-2 diet sodas to keep me going due to the caffeine kick they provide. Lately, I’ve been hearing more about the importance of staying hydrated, but honestly, I’m a bit unsure about where to begin (I don’t want to just drink more water and have to go to the bathroom more!).
Can you shed some light on why staying hydrated is not just another health buzzword but absolutely crucial, and perhaps share some creative insights on how to incorporate more hydration into my daily routine?”
The first thing that I will say is that staying hydrated certainly is not just another trend – it is really important! So kudos for recognizing that because staying hydrated is a great step toward improving and maintaining your overall health and fitness. Here are some tips to do just that:
Why staying hydrated matters: Being hydrated means that your body has an adequate amount of water or fluid to function optimally. And hydration is the state in which your body has enough water to carry out essential bodily functions effectively. So simply put – it is required!
Hydration can help keep your energy levels up, and when you’re properly hydrated, you’ll feel more awake and alert, even without that morning coffee. Conversely, dehydration can affect your mood and cognitive function. It can make you feel irritable and less focused. So staying hydrated can help keep your mind sharp and your mood steady.
Water also aids in digestion and can help control your appetite. Sometimes, we mistake thirst for hunger. By drinking water throughout the day, you can avoid unnecessary snacking.
For physical activity, hydration is key. Dehydrated muscles get tired faster, and you might not perform at your best. Even if you’re not into hardcore exercise, staying hydrated will help you feel more comfortable during everyday activities.
Staying hydrated throughout the day: One great way to set every day up with proper hydration is to start your day with a glass of water before that cup of coffee. This not only jumpstarts your hydration but also helps flush out toxins that built up overnight. Keeping a water bottle on your nightstand/near your bed is a great habit to try out right away.
Yes, drinking water throughout the day will likely make you have more frequent trips to the bathroom, but in reality that may only mean one or two extra trips per day (since even if you aren’t drinking water throughout the day, you are intaking fluids through other means like other drinks and even some of your food).
One of the best ways to drink water throughout the day is to get yourself a reusable water bottle with time markers. These bottles often have motivational phrases and lines showing how much water you should drink by specific times. It can be like a fun hydration game! You can even challenge yourself to drink a certain amount of water each day, and reward yourself when you hit your goal. It could be a small treat or a fun activity you enjoy.
More ways than drinking plain water to stay hydrated: If plain water isn’t appealing, try infusing it with slices of fruit, cucumber, or mint. This adds a subtle flavor that can make drinking more enjoyable. Also, instead of reaching for a diet soda, try swapping it out for herbal tea or sparkling water with a twist of lemon or lime. You’ll still get a little caffeine kick without the dehydration effects of soda.
You can also incorporate foods with high water content into your diet. Fruits like watermelon, cucumbers, strawberries, and oranges, as well as vegetables like lettuce, celery, and bell peppers, are excellent choices. These foods not only provide hydration but also essential vitamins, minerals, and fiber. Snacking on hydrating foods can be a tasty and refreshing way to boost your fluid intake, especially on warm days.
Remember, it’s all about building a habit. Start small, and gradually increase your water intake until it becomes second nature. Your body will thank you for it!
Stay tuned for next week’s ‘Hey Coach Darren’ where I’ll be sharing more valuable tips to help you become happier, healthier, and stronger.
Stronger Together,
Coach Darren
P.S. Do you need help with your health and fitness? Just hit ‘Learn more’ and I’ll be sure to give you some tips in an upcoming ‘Hey Coach Darren’ blog post.