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30-Day Get Lean in 2018 Challenge Day 21: Tips to Help You Fight Dehydration

author image Rachel Grice
Rachel Grice is a contributing fitness editor for and a certified yoga instructor. Previously, she was the science section editor and titling associate for several other sections of Demand Media Studios, including fitness, nutrition and technology. She completed her undergrad education at the University of Southern California and has worked for Men's Health, FitPregnancy and People magazines.
30-Day Get Lean in 2018 Challenge Day 21: Tips to Help You Fight Dehydration
Set up your own personal hydration stations. Photo Credit: Kristen Schellenberg / LIVESTRONG.COM

Water makes up more than 60 percent of the human body, yet many people don't consume enough of it. Drinking enough water helps your organs function properly, hydrates your skin and can even help you control your appetite.

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The importance of water is undeniable. Not only does it make up every organ, tissue and cell, it also:

  • Controls hunger, which is often just thirst in disguise
  • Increases performance of your body's systems
  • Helps process and remove waste and toxins
  • Regulates your body's temperature

So, are you drinking enough water? It's typical to drink water during meals, during and after workouts and when you're thirsty — that's when your body is really asking for it.

8 Ways to Raise Your Hydration Game

But what about when you're just not feeling thirsty? Here are some helpful tips to get you drinking more water.

  1. Eat your water. Although hydration comes mostly from the water and beverages you drink, quite a few foods contain a whole lotta agua. These foods include celery, tomatoes, oranges and melons, as well as broth-based soups.
  2. Keep water with you. Carry a reusable water bottle with you wherever you go so you can always hydrate.
  3. Stay cool. Freeze some bottles of water so you can grab one and enjoy ice-cold water all day.
  4. Make water taste better. Skip the soda and kick up your water's flavor without adding calories with a wedge of citrus. Or try one of these 12 delicious flavored water recipes.
  5. Always opt for water. Save money and calories by choosing H2O as your beverage at meals and when eating out. Stick to the same strategy any time you're offered a choice of beverage.
  6. Stick to a one-to-one ratio. If you're going to be drinking alcohol, make it a rule that you have to drink one glass of water for every alcoholic drink you consume. Not only will you stay hydrated, you'll help ward off a hangover the next day.
  7. Game-ify your water intake. There are devices and apps out there that help you track your water intake throughout the day. Make it your goal to hit your hydration level each day. Try MyPlate, Daily Water or Carbodroid.
  8. Create a habit. Tell yourself that you're going to drink a glass of water every time you either: sit down at your desk, are about to eat a meal or right when you wake up. Tying water intake to something you already do makes it more likely the habit will stick.

Whatever you do, steer clear of any beverages with added sugars, such as sodas, soft drinks, sports and energy drinks and fruit drinks. Choose wisely, track your water intake with LIVESTRONG.COM’s free MyPlate Calorie Tracker — available on desktop and for iOS and Android devices — and quench your body's thirst.

How to Join the 30-Day Get Lean in 2018 Challenge

Tracking is easy with MyPlate.
Tracking is easy with MyPlate. Photo Credit: LIVESTRONG.COM

1. Download the MyPlate App

Documenting your food and activity might seem like overkill, but it’s not. People who track their calories and physical activities enjoy greater success losing weight and keeping it off for good!

Tracking everything honestly is essential to making the 30-Day Get Lean in 2018 Challenge work for you. Sometimes you’re not even aware of everything you consume, but once you start tracking it, you’ll think twice before you make poor choices. And that’s a good thing.

With LIVESTRONG.COM’s free MyPlate Calorie Tracker — available on desktop and for iOS and Android devices — you can track it all:

  • Daily meals (breakfast, lunch and dinner) and snacks
  • Exercise and activity
  • Weight
  • Water/hydration
  • BMI (Body Mass Index)

2. Print Out Your Daily Calendar

Isn't it so satisfying to check things off of your to-do list? Each day during the 30-Day Get Lean in 2018 Challenge, you're accountable for five key steps: tracking breakfast, lunch and dinner; tracking your water intake; and either walking or running.

We created a helpful calendar to keep you on task for all 30 days. Print it out and check off each activity as soon as you complete it.

Here's your plan to get and stay lean!
Here's your plan to get and stay lean! Photo Credit: Gracie Wilson/LIVESTRONG.COM

3. Stay Connected on Facebook

For daily support, motivation and camaraderie with LIVESTRONG.COM team members, join our Facebook Group for the 30-Day Get Lean in 2018 Challenge. We'll share recipes, tips, motivations, pictures and more! Plus, we'll answer all your questions.

4. Read More for a Pool of Water Knowledge

Readers — Are you joining us in the 30-Day Get Lean in 2018 Challenge? If so, what's your weight-loss goal? Have you ever done a weight-loss challenge group before? How did it go for you? Have you joined our LIVESTRONG.COM Challenge Group on Facebook? Leave a comment below and let us know.


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