Episode Number
139
Episode Show Notes / Description
What if one small change to your daily routine could help you stay energized, focused, and healthy? It starts with hydration.
Transcript
Good morning, this is your Wellness Wake Up Call with University of Illinois Extension.
Staying hydrated is talked about a lot in the hot summer months, but how much water do you need every day? According to the Mayo Clinic women should consume 11.5 cups of water per day and men 15.5 cups per day. Here are some tips for increasing your fluid intake:
• Add one glass per week-Adding just one glass of water or unsweetened beverage to your daily routine can help your body gradually adjust to the increased fluid level. As the weeks progress, add another glass.
• Scheule ‘nudges’ throughout the day-Writing down specific times in your planner to hydrate OR having your phone send hourly alerts to remind you are both beneficial ‘nudges.’
• Make a hydration goal-Setting goals, especially ones that are specific, measurable, realistic, & attainable can be helpful.
• Flavor your water-Herbs, fruit, and some vegetables can add some color and flavor to your water! Low-calorie sweetener packets can be good but should be used in moderation.
• Ditch the colorful water bottles-Colorful water bottles may encourage some, but for others it can reduce their water consumption. Investing in a clear, reusable water bottle can prompt you to drink more, especially if you see the bottle is still full.
• Hydrate with fruit and vegetables-Some of the most water-heavy foods include cantaloupe, watermelon, berries, spinach, cucumbers, zucchini, peppers, celery, broccoli.
This week try one of these tips to help reach your overall hydration goals.
Thank you for listening! I hope you have a happy and healthy day ahead. The content for this episode was provided by Rachel Mannen, Registered Dietitian and Food and Nutrition Educator for University of Illinois Extension.
Resources:
• https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
• https://extension.illinois.edu/blogs/to-your-health/2024-06-17-tips-staying-hydrated-during-heatwave
Staying hydrated is talked about a lot in the hot summer months, but how much water do you need every day? According to the Mayo Clinic women should consume 11.5 cups of water per day and men 15.5 cups per day. Here are some tips for increasing your fluid intake:
• Add one glass per week-Adding just one glass of water or unsweetened beverage to your daily routine can help your body gradually adjust to the increased fluid level. As the weeks progress, add another glass.
• Scheule ‘nudges’ throughout the day-Writing down specific times in your planner to hydrate OR having your phone send hourly alerts to remind you are both beneficial ‘nudges.’
• Make a hydration goal-Setting goals, especially ones that are specific, measurable, realistic, & attainable can be helpful.
• Flavor your water-Herbs, fruit, and some vegetables can add some color and flavor to your water! Low-calorie sweetener packets can be good but should be used in moderation.
• Ditch the colorful water bottles-Colorful water bottles may encourage some, but for others it can reduce their water consumption. Investing in a clear, reusable water bottle can prompt you to drink more, especially if you see the bottle is still full.
• Hydrate with fruit and vegetables-Some of the most water-heavy foods include cantaloupe, watermelon, berries, spinach, cucumbers, zucchini, peppers, celery, broccoli.
This week try one of these tips to help reach your overall hydration goals.
Thank you for listening! I hope you have a happy and healthy day ahead. The content for this episode was provided by Rachel Mannen, Registered Dietitian and Food and Nutrition Educator for University of Illinois Extension.
Resources:
• https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
• https://extension.illinois.edu/blogs/to-your-health/2024-06-17-tips-staying-hydrated-during-heatwave