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If you’re someone who tends to forget to hydrate throughout the day, don’t worry, you’re not alone.
Research shows nearly 75% of Americans typically only drink 2.5 cups per day, when the recommended amount is 15.5 cups for men and 11.5 cups for women.
And you might not even realize you’re parched. While feeling thirsty is the most obvious symptom of dehydration, some more subtle signs include dark-colored urine, infrequent peeing, dry skin/mouth, fatigue, dizziness and headache.
Severe dehydration can be dangerous or even fatal. More dangerous symptoms include rapid heartbeat, ragged breathing, irritability and fainting.
That was true for bodybuilder Jodi Vance, who died in Columbus, Ohio, at age 20 last week. Her family said in a social media post that she suffered a heart attack “due to complications of severe dehydration.”
Benjamin Nevares, a certified personal trainer and the owner of I.E. Health, spoke to The Post about how to ensure you’re getting enough water and shared his top tips for remembering to hydrate.
Set a timer
Your phone isn’t just there to stoke your FOMO — it can help you quench your literal thirst as well.
“Use the timer on your phone,” Nevares said. “Once every hour, make sure you get a certain number of ounces of water in.”
Do a self check-in
Believe it or not, “Mood is directly impacted by hydration,” he said. “So, if you start feeling more upset, it’s a good idea to drink some water.”
Think you’re feeling bummed because your crush still hasn’t answered your text? Try drinking a glass of water.
Keep water in plain view
You know the saying — out of sight, out of mind.
That’s why Nevares believes you should “always keep water or an electrolyte drink around, on your desk, in the car; it’s a reminder to make sure you’re hydrating and always seeing it around helps.”
Move your body
“Oddly, movement seems to remind people to drink something,” he said. This is why he recommends going for a walk to give your body a chance to tell you to hydrate.
If you work from home, Nevares stressed that you should be getting up from the desk periodically,” so “make it a routine to drink something when you do.”
Make it a habit
Ultimately, drinking enough water throughout the day is a lot like brushing your teeth — the more you make it a daily habit, the less you’ll have to think about it.
But if all of this feels like too much to keep in mind, holistic nutritionist Kayla Varney shared a TikTok video in which she revealed her game-changing hydration hack: drinking a full mason jar of water first thing in the morning every single day.
She said she felt a noticeable difference when she neglected her a.m. drink, including a headache and acne.
