7 Ways to Stay Hydrated (That Aren’t Just Drinking More Water)
- You already know it’s important to drink water on hot summer days, but how can you tell if you’re dehydrated?
- Take this quick and easy test to determine whether your body is hydrated enough to perform at its best.
- Below, you’ll find refreshing ways to upgrade plain water.
You know hydration is important. When it’s hot and you’re active, it can be hard to fill your water bottle fast enough to keep up with your hydration needs. Besides, drinking that much plain water gets boring — but sports drinks can be full of added sugar. What are other ways to stay hydrated?
Here are some tips that make it easy to hit your hydration goals throughout the day by upping your water intake with foods and delicious drinks.
How do you know if you’re dehydrated?
Every system in your body needs water to function properly, from your blood vessels to your digestive tract. But your summer schedule is full of activities that cause hydration to escape through your skin faster than you realize, such as working out or just enjoying yourself in the sun.
If you’re in the sun too long, not drinking enough water and absorbing more heat than your body can dissipate, your core body temperature will rise to an unhealthy level. When this happens, you might struggle to hydrate quickly enough. Why is that an issue? It puts you at risk of developing heat stroke, with symptoms like headaches, sluggishness and even passing out.[1]
If you know you’ll be out in the sun, especially if you’ll be exercising, make sure you plan to bring water. Aim for about 9 cups of liquid per day for women, and 13 cups of liquid per day for men.[2]
That number doesn’t account for the additional dehydration you experience in the summer heat. Drink lots of water while you’re out, and keep hydrating when you get home.
Try this dehydration test
Your body might make it obvious with signs like a dry mouth, muscle cramps and a dark urine. If not, here’s a fast and simple test that triage nurses and doctors use to assess a patient’s level of hydration.
Gently pinch a fold of skin on the back of your hand between your thumb and forefinger. After a few seconds, release the skin. It should quickly flatten again. If this takes longer than it would when you know you’ve been drinking enough water, you’re dehydrated.[3]
This test determines something called “skin turgor.” Turgor describes how full of water your skin cells are. Our skin contains approximately 30% water, and it’s what gives skin its plumpness, elasticity and resiliency.
If your skin is not responding quickly, it’s missing enough water to keep it protected and healthy.
How can you stay hydrated, besides drinking more water?
Of course, you can always drink another glass of water. But for some people, it’s difficult to chug a lot of plain water throughout the day. What can you do?
We already get a lot of the water we need from our food, so one way to boost hydration is to eat more foods with a high water content. It’s estimated that about 22% of the water we ingest comes from our food.[4]
These are just a few examples of delicious foods that have a higher water content:
- Fruit: Watermelon, citrus, strawberries, cucumbers, tomatoes and bell peppers
- Vegetables: Cucumber, celery, spinach, lettuce, zucchini, cauliflower
- Dairy: Organic, grass-fed dairy is a nutrient-dense way to rehydrate, but if you don’t tolerate dairy, try dairy-free options like probiotic coconut yogurt
- Bone broth: If it’s a sweltering day, sip it warm, not hot. Bone broth is also a delicious way to get more electrolytes, like salt, potassium and magnesium, which help your body regulate fluid levels and stay hydrated
When you want to enjoy a glass of water that tastes amazing and has extra benefits, reach for Bulletproof Collagen Protein with targeted support. Bulletproof Gut Health Collagen Protein is so versatile, it can mix into savory or sweet hydrating beverages. In each serving, you’ll get 10 grams of keto-friendly collagen peptides that work to support supple skin, healthy bones and limber joints.
7 delicious, hydrating water-alternative recipes
Here are some recipes that are not only satisfying for a hot summer day — they’ll also hydrate your body and recharge your system.
Cauliflower Berry Smoothie
It’s impressive how cauliflower can add creaminess quality to a smoothie that feels as satisfying as dairy (but doesn’t taste like vegetables). Liquid stevia smoothes out the sweetness. The antioxidant goodness of fresh berries, as well as the benefits of Bulletproof Collagen Protein powder and Bulletproof Brain Octane C8 MCT oil, make this as satisfying as it is nutritious.
More Diet Tips From Bulletproof
Paleo Pineapple Whip
The satisfying, thick creaminess of this whip is halfway between a slushie and a smoothie. It gets its zesty, naturally sweet flavor from three simple ingredients — pineapple, coconut milk and lime.
Chocolate Coconut Keto Smoothie Bowl
This one is so thick and chunky, it’s best enjoyed in a bowl. Coconut milk, cacao, stevia and ice give this the texture of ice cream without the dairy. Add chunks of strawberry and flakes of coconut for more satisfying spoonfuls. For a skin boost with your hydrating smoothie bowl, sprinkle in some collagen peptides.
Keto Green Lemon Smoothie
The color tells you it’s healthy, but the flavor will feel like you’re indulging. With green vegetables, cucumber and ice, you’ll get all the hydration you need, plus collagen peptides and MCT oil.
Homemade Collagen Bone Broth
To keep from overheating when you’re dehydrated, sip this warm rather than scalding hot. The flavor will be just as rich (and just as nutritious). Collagen contains the amino acid building blocks for skin repair. Bone broth pulls the collagen from the marrow, and this recipe boosts that power with a dose of Collagen Protein.
Cardamom Ginger Bone Marrow Broth
Try this recipe when you need a smoothie alternative. It’s just as good warm as it is hot. The richness of ingredients like onion, garlic, rosemary and thyme are highlighted by cardamom and ginger. But the nutritious punch comes from the collagen in pasture-raised beef marrow bones.
15 Sweet Keto Smoothie Recipes
If you just can’t get enough of the smoothies, these recipes are satisfyingly sweet without the dairy or sugar. Instead, they satisfy with quality fat and fiber. Choose a boost of nutrients from avocado, green tea, blueberries, turmeric, Bulletproof Chocolate Collagen Protein or Brain Octane C8 MCT oil.
It’s hard to drink enough water in the summer heat, but when you add these hydrating recipes to your rotation, you’ll stay feeling great all season long.
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