Quick and easy lifestyle changes to leave you feeling fresh and healthy.

Quick and easy lifestyle changes to leave you feeling fresh and healthy.

Not everyone has time to work out twice a day, make kale smoothies for every meal, and wake up for sunrise yoga. And not everyone wants to. But a busy schedule doesn’t have to keep you from feeling your best. These are quick, affordable, and efficient ways to improve your life without destroying your schedule.


1. Drink more water

We’ve all seen the Instagram influencers promising perfect skin and a six pack if you drink a million gallons of water a day. I can’t promise you any of that, but I can tell you about the very real benefits of hydration. Drinking on a consistent schedule will lessen fatigue, raise your metabolism, make you feel less hungry and overall make your body happier with you. After all, you’re 70% water.  

The best way to stay hydrated is to keep track of your water intake. Make it into a game, or, even better, a habit. Reward yourself when you finish the bottle. Given that an adult should drink at least 64 ounces in a day, having a good water bottle to keep refilling is a great way to make sure you are drinking enough.


2. Try some yoga

You don’t have to disappear into the mountains for three weeks and come back a new enlightened version of yourself (that’s what Coachella is for) but yoga has been proven to help with anxiety, depression, stress, breathing, and sleep. 

Doing a little something is better than doing nothing. There are great beginner yoga videos on YouTube, and you don’t even have to finish them. If you have fifteen minutes before you go to sleep to try a sunrise salutation or even just sit in child’s pose, that’s fifteen minutes working towards your health and quality of life. 


3. Meal plan

If you want to make mason jar salads, more power to you! If, however, you want something a little less involved, pack yourself a lunch or even just remember to eat breakfast. This will do more for you than one might think.

We have a national obsession with eating carbs for breakfast- pancakes, cereal, granola. Putting a little bit of protein into your morning routine will do wonders for your energy levels throughout the day. Peanut butter is a really good way to spice up your breakfast. You can even buy it in packets to take with you on the go.  

Bringing lunch with you to the office is a great way to save a few bucks each day (which adds up to quite a bit over the course of a year), and to make sure you’re getting a balanced meal. This is a great way to take control over what goes into your body. 


4. Cut back on caffeine

A daily cup of coffee won’t kill you, but it can add to anxiety, irritability, and headaches. Do you have a tendency to justify late nights knowing there will be an americano awaiting you in the morning? Caffeine is a stimulant which is why it wakes you up, but it’s not a great sleep substitute. 

Try switching coffee for tea and replacing an afternoon latte with some of that water that we discussed in #1. Some coffee is fine as long as you’re getting your eight hours. Cutting back on coffee, especially late in the afternoon or early in the evening, will help you sleep better naturally. 


5. Reflect

Life is stressful. Little tricks like meditating and journaling will work wonders for your mental health. You get out of the world what you put into it, so exuding confidence and positivity will make the world around you a little brighter. 

There are some great (free) meditation apps, that will help you get in the mindset and guide you through the process. You could also write down one positive experience a day or spend a minute thinking about something you accomplished (even something small like doing a load of laundry) to help train your mind to focus on the positive. 

My personal favorite, however, is random acts of kindness. They’re scientifically proven to make your day a little better (it has to do with our empathy neurons). 

Of course, there’s no perfect fix for a stressful schedule- but these quick tips will do wonders for your happiness and state of mind. 

*Over the next few months, I will dive deeper into each of these topics. Let me know in the comments if there are specific ideas you would like to hear more about.

By Kate Marin | @ikate186


  • Bonnie Foster

    Would love to give it a try. To help me continue healthy choices

  • Joan Speyer

    Thank you for a very good message. I do feel more human since I have increased my intake of water with my Hidrate bottle.

  • Jim

    Best gift I have ever gotten, keeps me from becoming dehydrated and helps to keep me feeling great!

  • Paula Beaulieu

    I love my Hidrate Spark bottle. I led a Commit To Fit Program (8 week program) back in May. It is 8 weeks of learning a new life habit. The first life habit was to drink 80 ounces or 10 cups of water everyday. I was so happy to have my Hidrate bottle. I not only accomplished drinking 80 ounces of water for 8 weeks, I am now on 112 straight days of hitting my mark. It is only because of my Hidrate Spark bottle keeping track of my water intake. I love the reminders on my phone and I love the Glow reminder. I used to think I drank plenty of water but until I started using my Hidrate Spark bottle, I realized I was not getting nearly enough water. My skin even looks better. I am going to love the new Hidrate Blog. Thank you Hidrate Spark for making it so easy to get healthy and stay healthy.

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