Your morning starts with good intentions.
And then emails arrive. Meetings start piling up. Your commute takes longer than expected. You forget to have lunch. And when you finally look around, the end of the day is near, and you realise that you have drunk nothing all day long.
Does this sound familiar to you?
For most people, being hydrated is not a question of ignorance but a case of forgetfulness. Creating a simple habit can help you develop an effective hydration routine in the future.
So, What Is the 20 Minute Rule?
It was born based on the hydration recommendations for people working in the heat. According to the CDC and NIOSH, water should be consumed by people working in the heat in regular intervals, e.g. every 15-20 minutes during work, and in small portions frequently rather than in large portions seldomly. (cdc.gov) But you will not have to set a timer every 20 minutes during a normal day.
Think of it as a general rule: Avoid long periods without drinking some water
How to Make Hydration a Habit?
The most effective habits are those which appear naturally. In order to have regular reminders, you will need to build them in your existing routine and not add one more task to it.
- Start your day with water.
- Take a few sips before starting to work.
- Consume water during breaks from the screen.
- Take a water break after a meeting.
- Have water by your side while studying.
- Take a bottle of water with you while going out
Ensure You Can Access Your Water
Out of sight, out of mind.
If you have placed your water bottle in your bag and continue with work, there is a possibility that you will ignore it for a considerable time. Place your water bottle in a spot that is easy to see and reach.
The Bahamas Packaged Drinking Water comes in several different bottles, and you can choose based on the situation. 250 ml, 500 ml, 1 litre and 2 litre bottles can fit your purpose well.
Hydrate Your Body Based on Your Schedule
Your hydration plan must adjust to the changes in your daily schedule. During your commute Always carry a bottle with you because you may need some water even before you reach your destination. During work use the meetings and changes between tasks as a signal for having a few sips. During studies place your water beside your books or laptop so that you can sip without any problem. During outdoor activities due to hot weather or physical activity, you may lose more fluid. In this case, drinking water regularly becomes even more necessary. Follow the guidelines related to heat safety. During travels
always carry your water, especially if you anticipate that your journey will take longer or water may not be accessible.
Do Not Stick To a Certain Number
There is no specific quantity of water which would be ideal for everyone. The fluid needs change based on many factors, such as physical activity, climate conditions, age and other personal conditions. The National Academies also state that water needs vary from person to person and from situation to situation. (nap.nationalacademies.org) You do not have to think of reaching a certain number; just develop your routine. You will get another help as your body will give you signals. One of them is thirst but it does not always appear earlier, especially in case of heat or physical activity.
The Simple Hydration Routine
A complex routine is not required for developing better hydration practices. These include three simple practices:
- Make water easily visible.
- Take water breaks regularly.
- Take water with you when you go out.
- This is how drinking water from Bahamas Packaged Drinking Water could make maintaining an access to water easy part of your routine.
- For it’s on a hectic day, you don’t require another reminder in your mobile phone.
- All you require is a bottle of water at your disposal