Staying Hydrated When You've Got ADHD
sandy, I need water
If you take stimulant ADHD meds, you're probs well aware of their dehydrating tendencies (helloooo, dry mouth). Even if we're not treated with dehydrating medication, it can feel impossible to notice when we're feeling thirsty— not to mention actually remembering to drink something.
Hydration is often a big friggin hurdle for many of us. We ADHDers have to be extra mindful about our fluid intake if we want to avoid getting headachy, dizzy, irritable, and brain foggy.
To combat the thirst, I've got some tips, tools, and recommendations to help you stay on top of your hydration game. Pick and choose what works for you and adapt or leave the rest.
Photo by Tim Samuel ↗ from Pexels ↗
disclaimer
Before we get into the tips, I wanna point out that this post is geared toward folks who are not on medically monitored diets, such as fluid restriction or ADA (American Diabetes Association).
I'm def not a medical professional, so please refer to your provider with any questions or concerns regarding medication, hydration, electrolytes, or fluid intake.
01. Hydration is not just water
Yes! It's true! Luckily, we have way more options to stay hydrated than just guzzling from the faucet. So if you're not big on plain Water, that's cool.
Hydration is still very important, though, so I encourage you to explore some of the High Water Content alternatives you can incorporate, instead.
If we're talking liquids, you've got a ton of options:
Seltzer + Carbonated Water
Gatorade + Sport Drinks
Orange Juice
Apple Juice
Hot Chocolate
Premade Smoothies
Frozen Juice Concentrates
Water + Lemon + Cucumber + Mint
Tea
Kombucha
Agua de Frutas
Coffee + Cold-Brew
Milk + Milk Alternatives (I like Oat Milk)
Fresh Pressed Juices
Electrolyte tablets (I like Nuun)
Protein Shakes
Instant Flavor Packets
See? Options! But here's the fun thing— you don't even have to stick to just liquids.
Tons of Fruits and Veggies are loaded with Water. I mean just look at Watermelon. It's in the dang name. You’d have to consume *a ton* of produce to reach adequate hydration if you’re not consuming liquids, so think of it more as an addition, rather than a substitute.
02. Reminders are *chef's kiss*
It's difficult for us ADHD people to notice our body cues, especially when we're engulfed in something interesting or drudging through chores. We can be parched for hours and not even realize it.
To combat this, don't underestimate the power of visual and auditory cues.
You can try recurring timers— however, this is hit or miss for many ADHD people. Timers tend to get ignored after several days. But even if they only work for like a week, ay, that's one week of hydration.
Another option is to use visual cues on your water bottles. My mom and aunt swear by this one. They use big ol' clear jugs, marked with lines for each of their waking hours. All they have to do is look at the water level on their container to know if they've been drinking enough.
If you don't want to fork over money on a new water bottle, use a Sharpie and/or masking tape to write on what you've already got.
03. Find a water bottle you love
I swear, it wasn't until I started using a Nalgene bottle that I really began to up my hydration game. I thought that Hydro flasks had it all, but the thing was too clunky, heavy, and loud for everyday use (plus, I kept dropping it).
Sometimes, all you've got to do is invest in a stellar tool you actually *like* using. Get something with a fun color or cool pattern. Make sure it feels good in your hand and doesn't feel burdensome. They even make water bottles with lids that flash a little LED light when it's time to rehydrate.
René Brooks sells some *amazing* hydration bottles with pillboxes attached to them on her site and storefront, Black Girl Lost Keys ↗. I’ve linked to them below!
you can find a pill pack water bottle here ↗
you can find a pill pack shaker bottle here ↗,
If you do pick one up from René's store— pop a fidget toy and a workbook in your basket too. She's got a ton of informative, helpful, and fun stuff in her shop and puts so much love into her work. Support her!!
04. STRAWS!!!
Another gamechanger for me was when I started keeping a straw in my water bottle. It seems minor, but the relief of not tilting my head back and dumping water all over myself— totally worth it. It was one of those sensory drawbacks that made drinking water miserable for me.
I recently upgraded by thick plastic straw to one of those silicon ones and it's a game-changer. Not only do I get an easier water-delivery system, but the straw is fun and bendy! And chewable!
Seriously, if straws are your thing, use one in your bottle.
Photo by Anna Shvets ↗ from Pexels ↗
05. more NOTEs ON WATER BOTTLES
Unless I'm drinking a liquid that isn't Water, I'm pretty much always using my portable water bottle. It helps reduce dishes (which is fantastic), but it's also become something I keep next to me all the time. Carrying this thing like a safety blanket has really helped keep me hydrated.
So, my point still stands about investing in a container/bottle/jug you love. When you've gotta look at it 24/7, you want it to make you happy— or at least keep things neutral— you know?
Bonus waterbottle P.S.A. You have to wash your water bottle semi-regularly. Otherwise, it'll build up with bacteria and mildew, which makes everybody sad. Ideally, it should be cleaned every day. But realistically? I wash my water bottle every week or two.
06. Remember, you can overhydrate
Lastly, I want to point out that you *can* overdo it on the water. But everybody's hydration threshold is different, and the safe range is pretty generous.
To ensure you're not going overboard, a visual rule of thumb is to aim for pale yellow urine. If it's clear, that's a sign that you may want to temporarily reduce your fluid intake.
If you're antsy to look into the symptoms of overhydration ↗, here you go. Pls talk to your doc if you're concerned.
what are your stuggles with staying hydrated?
As much as I want to say my hydration routine is pristine— I just realized I haven't had water all day because I've been so immersed in writing this post. I've been up for 8 hours. Yikes. Some days are better than others.
I find my hydration goes straight out the window when I'm struggling with burnout or feel like my hyperfocus will be compromised if I step away (hence, the importance of keeping my water bottle nearby).
But why do *you* find it difficult to stay hydrated? What usually gets in the way?
Lemme know in the comments below and maybe I can offer some other tips for you!
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