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How To Stay Hydrated Even When You're Busy

If you find yourself struggling to get through even one bottle of water throughout the day, you might need to step up your hydration habits. It’s not always easy to remember those eight 8-ounce glasses of water on a busy day, and before you know it, you’ve hardly hydrated at all. Water makes up about 60 percent of your body weight, and is vital for flushing out toxins and carrying nutrients to your cells. So how do you stay on track with your hydration habits? Here are some ways to keep you on the right path.

Keep track of your H20. If you’ve ever kept a food diary or fitness chart to track your nutrition and weight loss goals, you might want to try the same thing with your water intake. You might be surprised to find how many opportunities there are to hydrate if you pay attention—there’s also an app that can help you stay on point even when you’re on the go.

Flavor goes a long way. If you’re not a fan of the taste of water, adding flavor to your bottle can help you keep your hydration goals. According to Keri Gans, M.S., R.D., a nutrition spokesperson and author of The Small Changes Diet, so many fruits and vegetables pair well with H20. Add cucumber, mint, lemon, strawberries, or lime to a pitcher of fresh water.

Avoid soda. Try to stick with seltzer, flavored water, or 100 percent fruit juice if you need something sweet. Gans also suggests replacing ¼ of your glass of water with 100 percent fruit juice to sweeten things up.

Drink before eating. Turns out you might eat less if you’re already full—of water, that is. According to a 2010 study, downing two glasses of water before eating a meal prompted people to have a loss of five pounds more over a 12-week period than people who did not drink more water.

Wake up with water. Gans recommends drinking a glass of water when you wake up in the morning, and also taking a bottle of water to work. Drink this throughout the morning, and when you run out, fill it back up. Whether you’re at a desk or out on the town, have a bottle of water with you at all times. 


Always consult your chiropractor or primary care physician for all your health related advice.

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