Hydration is so important, and optimizing your hydration is the best place to start if you want to achieve the ultimate glow from within. Keep reading to learn the best hydration tips.

Why Drinking Enough Water is So Important and Beautifying

Flushes Out Toxins while Improving Nutrient Delivery: Water helps your kidneys transport waste products out of your cells and blood via urine, which is very important for your body’s overall detoxification process. Water also opens your blood vessels, helping your blood travel more freely to the kidneys to deliver essential nutrients. Your body also eliminates toxins through perspiration, and adequate hydration is essential for healthy perspiration.

Improves Digestion: Water provides lubrication that helps food move through the digestive tract. It also helps break down food, so your body is able to absorb more nutrients from the food you eat. In addition, water also helps soften the stool which can help prevent constipation.

Improves Skin Health: Anyone who says water doesn’t improve skin, I would confidently argue, doesn’t understand skin health. All the benefits of drinking water I mentioned above, like flushing out toxins, increasing blood flow, improving nutrient delivery, and having good digestion, are essential when it comes to having healthy, beautiful skin. Drinking water also helps keep skin hydrated, giving it that plump and glowy appearance. Here is a study that shows water positively affects human skin hydration and biomechanics. Drinking enough water can also improve skin tone and reduce puffiness and inflammation.

Aids In Weight Loss: Drinking more water does this in several ways. First, you tend to be less hungry when you are properly hydrated, so naturally, you will reduce snacking and overeating. Second, swapping water for other drinks is not only healthier but also helps you reduce the number of calories you consume. Most Zero Calorie Drinks or Diet Sodas do not carry the same benefit as they not only dehydrate the body but also cause the body to crave more sweets and dysregulate insulin, ultimately leading to weight gain.

In addition to all the beautifying benefits of drinking more water, it can also help reduce body odor, control bad breath, prevent headaches, increase energy, lubricate joints, and improve brain function.

How much water should I drink?

Now that you know the benefits of drinking water, you are probably wondering how much water you should drink. The old adage was eight 8-oz glasses of water per day. More recently, the U.S. National Academies of Sciences, Engineering, and Medicine determined that men should drink around 15.5 cups per day (3.7 liters) and women should drink about 11.5 cups (2.7 liters) daily. But truthfully, the amount you need can vary dramatically for each person.

Another way is to multiply your weight by .5 and drink that many ounces of water per day.

Example: If you weigh 120 lbs., you should drink a minimum of 60 oz of water per day.

But even that doesn’t fully account for your individual water needs. Your activity levels, age, climate, and overall diet are important factors in the amount of water you need to drink.

My advice is to start with the calculation I mentioned and then make tweaks based on your lifestyle, diet, and needs.

How do I know if I am properly hydrated?

One of the best ways to tell is to check your urine. You want it to be pale yellow and odor-free. Dark urine or urine with a strong odor is a sign of dehydration. Keep in mind that certain vitamins, most notably B vitamins like Vitamin B2 (riboflavin), can turn your urine bright yellow, which is not necessarily a sign of dehydration.

If you are regularly thirsty, that is also usually a sign to drink more. However, some people are not very thirsty even if they need more water. Also, some medications can increase thirst even when water needs are sufficiently met.

Bathroom frequency is also important. You should urinate regularly throughout the day when well hydrated, but not so much that it disrupts your life.

Another way to tell if you are properly hydrated is to do the 3-Second Pinch Test.

Is it possible to drink too much water?

Yes, it absolutely is. That is why I am not a fan of the challenges that tell everyone to drink a gallon of water per day. That is too much for most people, especially women. The goal is to be adequately hydrated, not overhydrated.

Drinking too much water can overwhelm your kidneys and dilute the sodium content of your blood, leading to electrolyte imbalances. If you have kidney issues, it is always best to consult with your doctor about how much water you should be drinking daily.

Quality of water also matters. Poor quality water can lead to a host of health problems.

Now, let’s get started on the hydration tips.

Best Hydration Tips

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Hydration Tip #1: Properly Filter Your Water

Simply put, either you filter your water, or your body has to do the filtering for you. I understand that many people believe tap water is fine to drink, but the first thing to understand is that tap water quality varies drastically across different municipalities. Most tap water contains varying levels of chlorine, bacteria, viruses, heavy metals, pesticides, pharmaceuticals, and other harmful chemicals.

You can use the EWG’s Water Database to check the water quality in your area.

Another option is to test at home with this Drinking Water Test Kit.

Chances are, you will discover the need for water filtration with either option you go with.

There are so many good options for water filtration. To simplify the process, I will list some of the best options in different categories.

This water pitcher from Zero Water is not only inexpensive but is one of the most thorough water pitcher filtration systems available.

If you prefer a water filter that is connected to your faucet, this countertop water filter from Waterdrop is also a great lower-priced filtration option. Even less expensive is the PUR PLUS faucet-mount Water Filtration System, but you get what you pay for…meaning less filtration.

If your budget allows, the Berkey Gravity-Fed Water Filter is the most used among health enthusiasts due to its ability to filter out the most harmful contaminants without removing healthy minerals. Berkey filters, while not cheap, also last around 2-5 years, while other filters usually need to be changed every few months.

There are also less expensive gravity water filters, like this one from Purwell or this one from Waterdrop. However, they may not have the exact same water filtering capabilities or quality as the more expensive Berkey.

Another great filtration option if your budget allows and you also want the convenience of hot and cold water on tap. Consider this Reverse Osmosis Hot and Cold Water Dispenser from Waterdrop. Reverse Osmosis is one of the most sophisticated water filtration methods on the market, as it provides a level of water purity that most water filtration systems can’t achieve. The problem is that it also filters out all the healthy minerals in the process, so remineralizing your water is something that should be considered. This will be discussed in more depth later.

Hydration Tip #2: Find the Right Water Bottle

One of the main things that will get you to drink more water is finding the best water bottle or other liquid containment vessel. Multiple factors, such as size, material, portability, and drinking functionality, must be considered when picking the best drinking apparatus.

Here are a few great options.

Water Bottle Recommendations:

• This glass water bottle by CIVAGO helps you measure and track your water intake throughout the day and comes in both 64 oz. and 32 oz. sizes as well as a variety of colors.
• This easy-to-throw-in-a-bag-and-go stainless steel insulated water bottle from BJPKPK comes with three different lid choices and is available in a large variety of colors and sizes.
• This 40 oz. stainless steel insulated tumbler by Simple Modern seems like a good dupe for the highly coveted Stanley Quencher at less than half the price. Complete with a straw, lid, handle, and the ability to fit in most cup holders, I can see why it has become a cult classic.
• While all of these are great options that can be used at home or on the go, I personally like to drink out of a 24 oz. glass mason jars at home using a lid and a straw. These mason jar cups from Yirilan are great because they also have handles. Although I personally prefer glass straws.

Hydration Tip #3: Make It a Trackable Habit

Tracking your daily water intake is a great way to motivate yourself and increase your chances of getting it done.

I created a free, downloadable, simple daily hydration tracker. You can put your determined water goal on top and determine how many ounces each glass on the tracker is worth. Then, just fill in each glass as you drink that number of ounces of water throughout the day.

Another way to motivate yourself to drink more water is to sign up for the free RevMe Challenge. You can earn points for your daily water intake, and there is a really cool prize at the end.

Hydration Tip #4 Front Load Your Water

While drinking good-quality water is beneficial pretty much any time of day, it is the most essential when you wake up in the morning. (After you scape your tongue and clean your mouth, of course, you don’t just want to swallow down all the harmful bacteria and toxins that are collected in your mouth overnight.)

Drinking water is essential in the morning because that is when your body is the most dehydrated and in need of it. Drinking water in the morning jump-starts everything from your metabolism to your digestion. It will also help increase your energy levels and mental performance.

I recommend aiming to hit at least 1/3 of your daily water intake goals during your morning routine.

A tip for making this happen is to fill your water bottle the night before and have it ready to go in your room or bathroom so you can start drinking after brushing your teeth.

Whatever you do, make sure you hydrate before you caffeinate, as caffeine will only increase your body’s dehydration.

The one thing you shouldn’t do is drink lots of water too close to bedtime, as it can affect your sleep. So, frontload your water by hitting most of your hydration goals earlier in the day.

Hydration Tip # 5 Infuse Your Water

Some people don’t like the taste of plain water (although filtering usually helps). Infusing water with different fruits and herbs is the best way to enhance that taste while also enhancing the health benefits via a nutritional boost.

One of the most common ways to infuse water is to add a squeeze of lemon juice or some lemon slices. This not only enhances the taste but also aids in digestion and gives you some beneficial vitamin C in the process. Just be careful of your teeth’s enamel, and preferably drink through a straw if you go this route. Cucumber water is also a cult classic, as it provides a refreshing taste and is also full of skin-benefiting silica.

Here are some other great recipes for infused water.

I recommend a large glass mason jar or other large glass pitcher and a small strainer for making these recipes.

Fresh Fruit and Herb Infused Water Recipe Ideas:

Wash fruit and herbs well before infusing, and slice the fruit to help flavor the water more. Put fruit in the bottom of the large glass container, fill with high-quality filtered water, and infuse for at least 2-4 hours or overnight in the refrigerator. Make sure to strain within 24 hours. You can muddle the fruit for more flavor or even add more water after it is halfway full for a weaker but still delicious infusion.

• Lemon & Rosemary
• Blackberry & Mint
• Strawberry, Lemon & Mint
• Strawberry & Lime
• Orange & Basil
• Blueberry, Orange & Mint
• Lemon & Lime
• Orange & Lime
• Strawberry & Cucumber
• Strawberry & Pineapple
• Cucumber, Ginger, Mint & Lemon
• Apple, Orange, Cinnamon, & Clove
• Cranberry & Orange
• Cucumber, Thyme & Lime
• Lemon, Raspberry & Mint
• Apple, Mint & Lime

Hydration Tip #6 Mineralize Your Water

When drinking a lot of water, primarily if you work out or sweat a lot, keeping the right balance of electrolytes is essential.

Electrolytes are minerals with a charge. Sodium, potassium, calcium, and magnesium are most commonly considered electrolytes.

When electrolytes are dissolved in water, they help your body regulate chemical reactions and maintain fluid balance. Your cells use electrolytes to conduct electrical charges. If you want to learn more about the different electrolytes and their role in the body, you can check out this article on electrolytes from the Cleveland Clinic.

While you can get a good supply of electrolytes by consuming high-electrolyte foods like watermelon, avocado, and coconut water, if you are very active or drink a lot of water, it is probably a good idea to add some additional electrolytes to your daily hydration routine.

The easiest way to do this is to add a pinch of good-quality salt, like the one by Redmond’s or this Celtic Sea Salt, to the water you drink first thing in the morning.

You may also want to consider an electrolyte supplement on days you are more active.

LMNT is a popular electrolyte supplement as it is supposed to contain a science-backed ratio of electrolytes, and a lot of people love the taste. For an unflavored version, I am a fan of Trace Minerals 40,000 volts, but you will have to add your own flavoring. Their ConcenTrace Trace Mineral Drops are also a good option for more broad-spectrum minerals in addition to the electrolytes. Important if you are using something like Reverse Osmosis to filter your water since it depletes all essential minerals in the process.

If you want to save money and make your own electrolyte supplement, LMNT actually has recipes on its website.

Just purchase the sea salt (sodium chloride), potassium chloride, and magnesium malate needed.

If you want to flavor your unflavored electrolytes, consider adding a squeeze of lemon or lime juice. You can also use lemon, strawberry, or raspberry powder. You can also sweeten it with a natural sweetener like honey or maple syrup. If you want it to be low-sugar, consider using monk fruit extract.

Hydration Tip # 7: Take Your Water to the Next Level

Once you have mastered the art of keeping yourself optimally hydrated, you may want to consider stepping up your water game even more by introducing Hydrogen Water for even more health and beauty benefits.

As water already contains Hydrogen. Hydrogen Water is regular water infused with additional molecular hydrogen gas (H2).

This is beneficial because the added hydrogen acts as an antioxidant when consumed, potentially increasing energy and performance while reducing inflammation.

While Hydrogen Water may sound like a gimmick, thousands of studies have actually researched hydrogen’s benefits for the human body.

The key is to make hydrogen water safe, inexpensive, and effective by having a strong enough concentration. After extensive research, I personally picked this Hydrogen Water Bottle as it is much less expensive than many of the other options on the market. Its other benefit is that the PPB (Parts Per Billion) of Hydrogen it produces is higher than most other options on the market. A higher concentration is needed if you want to get an effective dose.

Thank you for reading this post. I hope you learned useful information on optimizing your hydration levels and increasing your water intake.

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