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Hydration is key to any successful workout, but it’s equally important even when you’re not working up a sweat. These handy tricks will teach you how to stay hydrated on rest days.
Oh, the beloved rest day. As much as I love my runs and my strength workouts, I look forward to my rest day every week. I don’t have to set an alarm. I don’t have to log miles before the crack of dawn. I can just ahhhh relax.
Taking rest days is important, just as important as the workouts themselves. In fact, an effective rest day can lead to more effective workouts. That’s because rest days give your muscles necessary time to recover. They give you a mental break from workouts, and they free up your time to sleep in, enjoy a cup of coffee or spend time on other hobbies.
There are a number of things you can do you optimize your rest days, and I’m not just talking about enjoying a glass of wine while watching Netflix’s latest oddly addicting rom-com. Besides getting extra sleep and eating a healthy, protein-rich diet, one of the best things you can do on your rest days is hydrate.
Yes, drinking water (especially pure, quality water such as smartwater®) is just as important when you’re not working out as when you’re pounding the pavement or lifting all the heavy things. Staying hydrated contributes to optimal health and exercise performance. It keeps your body and brain functioning at their best and helps your muscles recover faster. It also reduces fatigue, can improve your mood and keep you mentally sharp while you go about doing all the other things you enjoy doing.
So, how much water should you be drinking?
The Mayo Clinic recommends we consume 6.3 cups of water a day, yet the average consumed is 2.5 cups!
6.3 cups may seem like a lot, especially when you don’t have a sweaty workout cuing your thirst, so I put together this handy guide. It will take you through a day in the life of my typical non-workout day, so you can see how to stay hydrated on rest days.
1. Drink 8oz of water first thing in the morning
I keep a bottle of smartwater® on my night stand so that I can down some right when I wake up. Drinking water upon waking up immediately helps to rehydrate the body after eight hours or so of no water at all and can also help kickstart the metabolism. I especially love smartwater® vapor distilled water because it has electrolytes that make it taste oh-so-refreshing.
2. Set an alarm
When I settle down at my desk to work for the day, I set a recurring alarm to go off every hour to remind me to take a few sips (or even down a whole cup) of my smartwater®. It helps space out my water throughout the day and gives me an excuse to take a quick little break from work.
3. Drink before you eat
Often times, we mistake dehydration for hunger. When I feel hunger pangs but know I shouldn’t really be hungry, I take a few sips of my smartwater® and wait a few minutes. If I’m still hungry, I’ll opt for a healthy snack. I usually have a mid-morning and late afternoon snack on rest days. If I feel hungry in between those light bites and meals, smartwater® helps keep from grabbing an unnecessary snack.
I also down some smartwater® before lunch and dinner. Drinking a cup of water before each meal can help fill me up faster so that I’ll eat a little less. I get hydration and portion control all in one.
4. Keep water with you wherever you go
I work from home, and sometimes I need to switch up my scenery. No matter where I go (coffee shop, park, library), I toss my bottle of smartwater® in my bag and take it with me. That way I have no excuse not to keep the hydration a-flowin’.
5. Switch it up
I love the taste of smartwater®, but every now and then I get a hankering for something different. Those moods are what vitaminwater® zero squeezed® is for. It tastes just like lemonade, but it doesn’t have all the sugar. It’s also packed with electrolytes for that added somethin’ somethin’. It also reminds me to drink until my pee is the color of light lemonade! I buy a whole stash from Target to keep my fridge stocked for whatever mood I’m in.
No matter what you’re doing on your rest day (binging on Netflix, doing things around the house, or working like me) get yourself some water and make sure to hydrate up for the good of your next workout!
How to you stay hydrated on a typical day?