Bottoms up RADicals! I love to drink…water that is. It makes me feel good and look good, so join me and take more shots too! Water matters – in fact it makes up 75 percent of our body weight. So without an adequate amount of nature’s fountain of youth, complications are most definitely in store. So drinks on me yall! Enjoy these hydration-made-easy tips.
1. Do The Math
So just how much water do we really need? Well first of all the eight glasses a day rule is definitely old school advice. The new school rule however is – drink your body weight in ounces daily. So, if you weigh 150 lbs, then 150 ounces (which P.S. is equivalent to almost 18 of those “8 glasses”) is what you need. Sound like a lot? It is. But here’s some more math – did you know that approximately 45 to 50 percent of daily water intake comes from drinking fluids? The other 35 percent can come from what we eat (keep reading) and the rest is from metabolism.
2. Drink Like A Lady
With that said, one size doesn’t fit all when it comes to our hydration needs FitGirls. In fact we are more likely to suffer from heat stroke or heat exhaustion simply due to our blood volume and estrogen levels. So we must focus on balancing our physiological levels by sipping smarter sis. Feeling fatigued, want to add more glow to your skin or need to give your sweat sessions a boost? Hydrate, hydrate, hydrate.
3. Lug A Jug, Then Chug
One easy way to get those daily ounces in is to lug around a jug. And it doesn’t have to be a gallon guzzler either boo. In fact I find that when I’m on the go a smaller bottle is easier to both carry and chug. However, no matter what size container you choose to transport your H20 in, the key is to watch the numbers and stay on track. If that liter sized bottle is still weighing your tote bag down by lunchtime, then empty it out in your mouth. Or pace it out with smaller bottles. Those little 8oz “break room” bottles are great for “hour hydration” moments. Every hour on the hour chug one, and come bed time your daily needs will totally be met.
4. Tech(nically) Easy
Speaking of keeping track, take a break from double tapping and download apps like Waterlogged (for iPhone) or Water Your Body (for Android and iPhones). Both are great for tracking your ounces and reminding you to drink them throughout the day. Apps not your thing? Just set a few alerts on your phone throughout the day to remind yourself to tag the water cooler.
5. Sip While You Sweat
The more sweat you pump out the more water you must pump in. And the longer you get your sweat on the more often you need to get your sip on. So here’s the plan, take in seven to 10 ounces of fluid every 10 to 20 minutes during exercise. My favorite gym guzzler right now is the Bobble Sport. This smart new take on their original bottle holds 22oz of hydration filtered goodness. The sleek design, colorful options and easy to grip shape will make sipping while sweating super fun! Speaking of sleek, when I am not sipping out of my Bobble Sport I chug out my very own RAD Jug (check it out here).
6. Weigh In
Also, while we’re on the topic of sweating, another great way to monitor your hydration levels pre and post workout is by weighing yourself. Before you hit the gym hop on the scale, then once you’re done with your heart pumping fun weigh yourself again. Every pound lost is directly related to how much water you lost while sweating – sorry no quick weight loss miracles here. So use this formula and rehydrate: One pound lost = 16 oz. of rehydration fluid needed.
7. Pee And See
Old school indicator but still the best way to check your hydration levels. Running to the bathroom may be annoying, but the lighter your urine the better. Think pale yellow like lemonade. Cloudy and dark urine is no bueno RADicals, so flush and rush to the nearest water fountain asap if this is what you see in your pee.
8. Savor The Flavor
I get it, water can totally be boring. But instead of using the countless flavoring agents available today, opt for something more natural—like fruit. Toss some watermelon chunks, orange slices, lemons, limes or even strawberries in your water for pumped up flavor. P.S. The longer it sits the more flavorful your water will be, so create a fun concoction the night or even a couple hours before partaking.
9. Eat Your Water
Eating your water isn’t cheating. Hydrating with water-rich foods like cucumbers, melons, celery or even soup with a light broth is totally acceptable. For example, lettuce is 95 percent water, so yeah about that salad! Another tip when it comes to drinking and eating – drinking 16 ounces of water before meals can help you lose weight, according to a 2010 study in the journal Obesity. By hydrating pre meal you are less likely to confuse hunger with thirst and in turn you’ll eat less.
10. Take Shots At The Bar
If bar hopping is your thing then alternating shots of water for every cocktail is the way to go. You’ll drink less, save calories and meet your hydration needs. Already doing this? Well take it a step further and make a habit of drinking at least one more glass of water before bed when you get home. Not only will this help rehydrate your body after your drinking fun, but it will also make your morning hangover suck much less.
P.S. Like my RAD adidas track jacket shown. Check it out here.