Hydration Tips for Busy Mums

Hydration Tips For Busy Mums
Hydration Tips For Busy Mums

As busy mums, we often neglect ourselves, although not intentionally.

That’s why I thought it was important to share my hydration tips for busy mums.

With how busy our schedules are with looking after the kids, working, home duties, and after-school activities it doesn’t leave a lot of time to look after ourselves the way we should.

If you’re like me and the first thing after you wake up is make a coffee to drink while on the morning commute whilst dropping the kids off to school and driving to work. It’s not giving you any hydrating benefits to help carry you through the day.

Chances are you’re not going to be eating or drinking again anytime soon and the next thing it’s lunchtime. Can you relate?

The headache would kick in and by that time it was too late. You are already dehydrated.

I have in the last few years really started to focus on setting goals to help me overcome this.

I aim for 3 litres a day otherwise the headaches are painful, and my productivity is almost non-existent.

I have compiled a list of hydration tips to help you overcome this and to maintain a healthy intake of water daily for optimum hydration.   

Morning Routine

Ensure you have a morning routine and make it a habit that as soon as you wake up you have a large glass of water before you do anything. If you’re really organised, you can add a wedge of lemon for added benefits.

Before you know it, you will do this without even trying.

Hydration Reminders

You can set reminders on your phone or an app – I use the Healthy Mummy app as I am a member and currently on the 12 week challenge which has a food and hydration tracker which I find helpful.

But there are several amazing apps out there to use.

A Journal can also be a handy tool to use and track your hydration. If you already use a journal for organising your daily tasks you may find this tool is easier than incorporating a new method.

You can even use your calendar on your phone to schedule reminders periodically throughout the day to help keep on top of your water intake.

Hydration Tracker
Hydration Tracker

Sign up form at the bottom. You can get my Free Hydration Tracker and Daily Planner sent straight to your inbox to use to help you remember to drink more water.

Hydrating Foods

If you are not a big fan of water or in need of a boost, you can incorporate fruits and vegetables that have a high water content to help meet your hydration needs.

  • Watermelon – Approximately 92% water content
  • Strawberries – Approximately 92% water content
  • Peaches – Approximately 88% water content
  • Pineapple – Approximately 87% water content
  • Oranges –  Approximately 87% water content
  • Raspberries – Approximately 86% water content
  • Apples – Approximately 86% water content
  • Blueberries – Approximately 84% water content
  • Mango – Approximately 83% water content
  • Cucumber – Approximately 96% water content
  • Lettuce – Approximately 95% water content
  • Celery – Approximately 95% water content
  • Zucchini – Approximately 95% water content
  • Tomato – Approximately 95% water content
  • Portobello Mushrooms – Approximately 93% water content
  • Cauliflower – Approximately 92% water content
  • Spinach – Approximately  91% water content
  • Broccoli – Approximately 89% water content

An idea to help meet your water intake and also incorporate your protein target, you could combine your fruit and vegetables into a smoothie.

You can also prep your smoothie the night before so it’s all ready to grab and go.

Hydration on Hand

Ensuring you always have water close to you can also be an easy way to remind you to keep your hydration up.  Again with the busy day and time passing so quickly it can slip your mind but having a water bottle or glass sitting on your desk in front of you can be a constant reminder.

Also having a water bottle in your handbag ensures you have water wherever you are at any time of the day. I find waiting at school pick-up is a great way to sip and hydrate while waiting in the car for the kids.

Hydration Challenge

Setting goals or a challenge can help with motivation and help you to achieve your hydration goals. This can also help to evaluate and track your intake for the day.

Dedicated Water Bottle

Having a dedicated water bottle or a few water bottles to total your daily water aim can help to track your water intake throughout the day and help to achieve your water goals by evaluating and guiding you on how you are going and if you are on track to achieve this.

There are some water bottles these days that have specially marked indications printed on the bottle to help you track your progress throughout the day and can also help to motivate you to achieve your water intake for the day. It’s a fun way and some of the bottles I have seen are pretty cool.

Water Hydration
Use your favourite water bottle to help reach your Hydration Goals

Avoid Sugary Drinks

It’s probably a no-brainer that sticking to water only can help to ensure you stay hydrated throughout the day.

Also when eating your meals and snacks, try and stick to water only. This can add up quickly without even trying.

Make it Sparkle

If you are a lover of soda or soft drink, you can opt for sparkling mineral water to help keep you satisfied. I would limit your intake and keep the majority to water.

I enjoy a fizzy drink every now and then to satisfy a craving but I try to keep it healthy and sugar-free.


If you’re getting a little bored of just plain water, you could always try and add some berries or a wedge or lemon or lime.

Strawberries are a favourite of mine and works beautifully with water.

Adding fruits or citrus is especially satisfying in the hotter months.

Kids Drink, You Drink

Having a glass of water every time the kids ask for a drink can be an extra way to up your water intake. Having a friendly competition with the kids can also help to ensure they are keeping up with their daily hydration. 

Night Cap

After dinner or before bedtime, have another big glass of water to help with your hydration overnight.

Just ensure you have it at least 30 minutes before bed or you’ll dread it when you’re having to visit the toilet frequently when tucked up in bed!


The human body is made up of approximately 70% of water so it is extremely important to keep your body hydrated for your health and wellbeing.

Implementing and tracking your water can be an important step to maintaining and achieving hydration for keeping your health at optimum levels and is also an important step for looking after yourself.

Sign up below to get a Free Daily Planner and Water Tracker to your inbox.

With your body predominantly composed of water, maintaining proper hydration is paramount to your overall health and well-being.

Implementing these strategies and diligently tracking your water intake are pivotal steps in ensuring your body operates at its best, ultimately demonstrating your commitment to self-care and personal well-being.

Remember, by nurturing your own health, you are better equipped to care for those who depend on you. So let’s raise a glass to a more hydrated and healthier you!

Have you got any handy tips? I would love to hear them.

I’m on a mission to share every bit of wisdom I’ve gained along the way. No fancy gimmicks, no unrealistic expectations – just practical tips and recommendations that come straight from my own experiences. Because I know firsthand how tricky it can be to balance a bustling household with self-care and wellness goals.

Follow me for regular updates, heartfelt stories, and product suggestions that have been tried and tested in my own life. Instagram @Keto_Balanced_Lifestyle.

Amy x

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