Getting a bit bored with your hydration routine?
In this post, created in partnership with Vital Proteins, I’m sharing four great ideas for boosting your water intake for livening up your liquids to stay hydrated throughout the day.
Hydration plays a key role in how you feel on a daily basis. In fact, in nutritional therapy, hydration is one of the six key foundations used when working with clients. Common complaints like fatigue, headaches, irritability, and cravings are linked to dehydration.
Since you were a kid, you’ve probably been told to drink eight glasses of water a day. While it’s not bad advice, one size across the board rarely fits all. Everyone is bioindividual, so make sure you’re taking your personal needs into consideration when it comes to hydration.
Factors to consider include your body size, sweat rate, physical activity and exertion, climate (including how hot, cold, humid, and dry your environment is), and medications you may be taking.
And of course, if you drink diuretic beverages or eat a lot of processed (read: dry) foods, you’ll need to account for that in your hydration routine. Diuretic beverages include:
- sweetened soda and packaged juices,
- some herbal teas including dandelion root and peppermint,
- alcohol (whammy), and
- coffee and caffeinated tea…but only if you’re not a regular drinker.
If you’re not used to drinking coffee or you’re hitting the dandelion root tea hard, think about increasing your water intake.
Tip: If you’re still not sure where to begin, for a general guideline, consider this formula:
bodyweight (in pounds) / 2 = ounces of water daily
I’m going to dive into hydration much more in depth in an upcoming post, but special mention goes to electrolytes here. In a nutshell, electrolytes are dissolved ions, minerals carrying a positive or negative electrical charge. They serve many important roles in the body. They maintain pH balance, regulate fluid levels across cell membranes, and act as enzyme co-factors.
Common electrolytes include sodium, potassium, magnesium, calcium, and chloride.
In terms of hydration, electrolytes help with the proper absorption of water. Ever see those gym bros chugging water out of gallon jugs all day? Don’t copy them. If you’re constantly peeing clear and forcing yourself to drink more than seems realistic, your tissues may not be very hydrated.
4 Ways to Boost Your Hydration Routine
#1 Add Vital Proteins Beauty Collagen
I’m usually pretty good about staying on top of my hydration routine but even I get bored sometimes. I love mixing it up by adding Vital Proteins Beauty Collagen. It comes in four yummy flavors – Strawberry Lemon is my favorite – that turn plain water into fancy spa water without adding a boatload of sugar.
And it’s not just good-tasting. Vital Proteins Beauty Collagen adds a nutritional boost to your hydration routine.
Here’s a few reasons Vital Proteins Beauty Collagen rocks:
- Each serving contains 12 grams of high-quality bovine collagen which promotes healthy skin, hair, and nails.
- It has hyaluronic acid which helps replenish skin’s moisture.
- Comes with a dose of probiotics for your gut.
- They’re naturally flavored with organic fruit and herbs like lavender and mint.
- It’s low in sugar – just one gram per serving.
- Can be added to water, smoothies, yogurt, and so much more.
If you want all the details about why collagen is awesome, check out this post on the benefits of collagen..
I like to add Vital Proteins Beauty Collagen to water and toss in some fresh fruit to make it extra special.
It comes in 4 flavors (pictured from left to right):
- Strawberry Lemon
- Lavender Lemon
- Tropical Hibiscus
- Melon Mint
Tip: While collagen dissolves in hot or cold beverages, if the liquid is too cold, it’s harder to dissolve. Mix into cool or room temperature liquid, then add ice or refrigerate.
#2 Don’t Forget About Bone Broth
Who says plain water is your only hydration option? Bone broth is a great way to remix your routine.
Quick primer: Bone broth is like soup stock that’s been simmered for a lot longer. It’s rich in collagen and a great way to start your day. You can also blend it into smoothies!
No time to make your own? Want a bone broth option on the go? Vital Proteins Bone Broth Collagen comes in convenient stick packs in chicken or beef flavor.
#3 Remember Your Electrolytes
As I mentioned above, electrolytes are a key component of good hydration. If you’re chugging plain water all day, be sure to add some electrolytes to boost hydration.
Coconut water has become a popular way to stay hydrated, but be sure to add a small pinch of salt for sodium. Coconut water is rich in the electrolyte potassium but low in sodium.
And please, be very cautious about drinking distilled water. Distilled water has had all the electrolytes removed from it, and overconsumption can pull electrolytes from your body, including calcium from your bones. Only use distilled water for drinking if under the care and guidance of a practitioner.
Tip: Include a pinch of salt in your water when you first wake up and in your water bottle at the gym.
#4 Eat More Plants
In other words, bump up your servings of fresh veggies and fruit. These foods contain mostly water though you probably associate them with carbs or fiber. And P.S. Carbs from fruits and veggies aren’t “bad.” They come packaged as nature intended.
If you find yourself gravitating to dry or processed foods – even “healthy” ones like “clean” protein bars – try adding in an extra serving or two of fresh veggies and fruit. Combine protein, carbs, and fat in your meals and snacks to avoid big blood sugar spikes that can leave you feeling wired then foggy.
Staying on top of your hydration routine is an important factor in feeling energized and clear-headed throughout the day. A general guideline is to drink half your bodyweight in ounces of water each day, but your individual needs may vary. Try mixing up your plain water by adding Vital Proteins Beauty Collagen, electrolytes, or swapping water for bone broth. And of course, up your intake of fresh veggies and fruit.
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Questions about hydration? Let me know in the comments below.
Vital Proteins is a sponsor of StephGaudreau.com. All content, opinions, and words are my own, and I only ever share products I believe in 100%.