Hydration Strategies: Simple Ways To Stay Hydrated Throughout The Day

• Dietitian Sheenam
• April 28, 2025

Water is the most underrated, easiest and low cost medicine that can do wonders for our body. Our body is made up of 70% water and it supports our body’s essential functions such as digestion, temperature regulation and mental clarity. As a healthy lifestyle comes with planning and execution, we need some simple Hydration Strategies too so that we can follow on the go daily. This article will highlight 10 easy hydration hacks that will help you to stay hydrated every day. 

10 Simple Hydration Strategies To Stay Hydrated

1. The first thing you do when you wake up should be drinking a glass of water. This thumb rule will make a great start for your day and do the same before going to bed to have a good night’s sleep. This also prevents dry mouth and bad breath as you wake up the next day.
2. Sip throughout the day: Keep sipping little water throughout the day. This will help you meet your fluid goals without much stress. You will have to keep a glass or bottle nearby and within your line of sight so that you get a consistent visual reminder to hydrate.
3. Add Flavor to water: This is the best hydration hack you can ever use. Infused water just doubles the health benefits and tastes incredible. Popular combinations are cucumber-mint, strawberry-lime, Pomegranate-mint etc. Just add the ingredients in water and let it settle for 2-3 hours and enjoy your favourite flavoured water.
4. Set reminders: Even after planning a lot, we tend to forget drinking water when we are busy with other chores. Set a reminder according to your schedule at a specific time interval. There are many apps that can help you with these.
5. Eat high water content foods: Include foods that have high water content in your daily routine. For example:
   
   a. Lettuce: 96% water
   b. Celery: 95% water
   c. Cucumber: 95% water
   d. Cabbage: 92% water
   e. Watermelon: 91% water
   
   These fruits and vegetables are not only high in fluid content but are also packed with essential minerals, vitamins and antioxidants required for your body in the scorching heat of summer.
   
6. Replace other drinks with water: Whenever you crave for fizzy or sugary drinks, grab the water bottle and sip water. This will not only cut your calorie intake but will also boost your health. These drinks although seem like fluid but they play no role in hydration and the best hydration strategies will never allow these drinks to get into your body.
7. Drink water before every meal: When you drink a glass of water 15 to 30 minutes before a meal, this supports hydration and it also helps in digestion. It also prevents overeating as you feel full already.
8. Start and end your workouts with water: Whether it’s a quick stretch session or a full workout, always hydrate before and after physical activity. Exercise leads to fluid loss through sweat, even if it’s not intense. Drinking water helps your body recover, maintains electrolyte balance, and prevents fatigue.
9. Track your intake: Once you have already set the reminders, planned the hydration strategies, it is good to keep a track on how much water you have consumed and how much is left for the day. This will keep you aware, consistent and motivated.
10. Choose the right temperature: Some people find it easier to drink more water when it’s at their preferred temperature. If cold water feels refreshing and encourages you to drink more, go for it. If lukewarm or room temperature water is easier on your system, stick with that. It’s about what helps you stay consistent.

Understanding Your Daily Hydration Needs: How to Stay Hydrated

Every individual is different so is their water requirement. It is based on several factors such as:

• Age, gender, and body size: Individuals with a larger body mass require more fluids.
• Weather and environment: Hot and humid climates lead to increased perspiration, demanding greater hydration.
• Activity level: Physical exercise increases fluid loss through sweat, necessitating higher water intake.
• Health conditions: Pregnancy, breastfeeding, and certain medical conditions may raise hydration needs

Hydration Myths Busted

When it comes to hydration, there is loads of information floating here and there and you cannot pick up the truth from the false. Here are some common myths about hydration hacks and the reality:

• You only need water when you’re thirsty: Thirst is a late signal that your body gives. It is already slightly hydrated when you feel thirsty. So grab the glass before you feel like it.
• Coffee and tea don’t count: No doubt nothing can replace water but drinks like tea, coffee, and juice do contribute to your overall fluid intake until you are overdoing sugar and caffeine.
• Drinking lots of water detoxes your body: Kidneys and liver naturally detoxes our body. Overhydration can sometimes imbalance the electrolytes and can have negative effects on the body.
• You must drink 8 glasses a day: There’s no one-size-fits-all rule. Your water needs depend on your activity level, climate, diet, and health conditions.
• Clear urine means you’re perfectly hydrated: Urine should be of pale yellow color. A very clear urine is a sign of overhydration.
• Cold water is bad for you: It simply depends on your body. If you don’t have any medical issues or any other specific conditions, cold water will not harm your system.

A Quick Note on Hydration: Don’t Overlook the Basics

Water intake might seem like a small detail, but it plays a big role in how you feel and function. While the general recommendation is about 2,700 ml for women and 3,700 ml for men per day, your actual needs can vary depending on the factors written above. An easy way to check if you’re getting enough is by monitoring urine color, it should be clear or light yellow and paying attention to how often you feel thirsty.
Preventing dehydration is always better than managing it later. Staying well-hydrated can help keep your energy steady, your mind sharp, and your body functioning smoothly. If you’re unsure how much water is right for you, the best dietician in Punjab, Sheenam Kalra can offer personalized guidance. It’s a small habit with a big impact.

Also Read:

1. Best detox drinks for glowing skin
2. Speed up metabolism naturally

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