Woman in Real Life

I recently found out during a visit with my doctor that I’ve potentially been dehydrated for some time, which might explain the leg cramps and lightheadedness I’ve been experiencing. It really made me realize how important it is to drink enough water every day for overall health and wellbeing. I mean, it wasn’t new information, but clearly I needed a strong reminder. So I did a bit of research and I thought the tips and suggestions I found might help some of you too! 

Why is staying hydrated so important?

Proper hydration is essential for your body to function optimally. Water helps regulate body temperature, lubricate joints, support digestion and flush out toxins. When you’re dehydrated, you might feel fatigued, suffer from headaches or experience muscle cramps—symptoms I recently dealt with. Ensuring you drink enough water daily can improve your energy levels and prevent these uncomfortable symptoms.

Top tips to drink more water every day

• Carry a reusable water bottle: Keep water within reach to encourage frequent sipping throughout the day. I bought a fun pink Yeti to motivate myself. (You'll get used to the increased bathroom visits! Besides, it's a reminder to step away from your desk and give your eyes a break.)
• Set hydration reminders: Use your phone or apps to get hourly alerts to drink water.
• Infuse your water: Add natural flavours like lemon, cucumber or berries for a refreshing twist. I'm currently all about using a few fresh, local strawberries.
• Drink a glass before meals: This habit helps increase water intake and can aid digestion.
• Track your daily intake: Use apps, a simple journal or the tracker below to stay accountable and meet your hydration goals.

💡 More tips to help you drink more water

• Start your day with water: Drink a full glass first thing in the morning to kickstart hydration and wake up your system.
• Use a marked water bottle: Get a bottle with hourly time goals printed on it for a fun visual reminder.
• Pair water with habits: Link water drinking to daily routines—like brushing your teeth or checking email—to make it automatic.
• Set a daily water goal: Whether it’s 8 glasses or 2 litres, having a clear target keeps you motivated.
• Make it a game: Challenge a friend or coworker to a daily hydration goal—whoever meets it most days in a week wins!
• Eat water-rich foods: Include fruits and veggies like watermelon, cucumber, oranges and lettuce to support hydration.
• Use a reusable straw: For some people, sipping through a straw makes it easier to drink more without even thinking about it.
• Try a water tracking app: Apps like Plant Nanny, Water Reminder or MyFitnessPal help you track and build the habit. (If you like to track things via paper, download and print the free tracker below. Hang it next to your desk if you tend to forget to drink while working.)
• Keep water visible: Seeing it on your desk or counter is a simple but effective nudge to drink more.
• Celebrate milestones: Did you hit your hydration goal for the week? Treat yourself to a small reward to keep the habit going!

📅 Download your free hydration checklist & tracker

To help you stay on track, I created a simple printable checklist and weekly water tracker. You can use it to build the habit, stay motivated and see your progress!

👉 Click here to download my Hydration Checklist & Tracker

Paper Saving Tip: Print the tracker out and place it in a good quality sheet protector. Use a dry erase marker to track your water intake and simply wipe with a tissue or cloth to begin a new week. Stick the tracker on your fridge or keep it in your planner.

My personal hydration goal and progress

Following my doctor’s advice, I now aim to drink at least 6 glasses of water each day. Since making this change, I’ve noticed fewer leg cramps and less lightheadedness—a great motivation to keep it up! My doctor did also order full bloodwork, as I haven't had it done for a couple of years. I think it's important to note that you should discuss any symptoms with your healthcare provider, as water may not be all that you need. 

That being said, drinking enough water is one of the easiest and most effective ways to support your health. Cheers to better hydration and feeling your best every day!

Do you have your own tips for staying hydrated? Share them in the comments — I’d love to hear from you!

11 Plant-Based Recipes I’m Loving Again, Thanks to a Local Strawberry Haul!

There’s something truly special about spending a morning at a local U-pick farm—especially during peak strawberry season. We went recently on a hotter-than-usual day, and I’ll admit, I felt a little lightheaded after wandering the rows under the sun. Thankfully, my husband stepped in and picked most of our overflowing basket while I took a breather. (I did manage to eat a few sun-warmed, chemical-free strawberries straight from the vine!)

Despite the heat, the experience was sweet in every sense—and we’ve already made plans to head back this week before the short Ontario strawberry season wraps up.

Back at home, with a kitchen full of juicy, sun-ripened berries, I found myself returning to some of my favourite plant-based recipes—dishes that showcase the fresh, vibrant flavour of strawberries in both comforting and creative ways. Whether you’re juicing up a strawberry lemonade, churning some easy dairy-free strawberry ice cream or baking a plant-based treat, these 11 recipes are perfect for helping to the most of every berry. Let’s dig in!

In a world that feels uncertain and challenging, it’s comforting and uplifting to take a moment to celebrate the values Canada stands for, including community, kindness, resilience and hope. Canada Day is not just a day off (although I'm sure we all need one!), it’s a chance to come together, reflect on our shared strengths and express pride in this beautiful land we share.

Canada Day is also an opportunity to celebrate the simple joys of summer—good food, great company, and a touch of Canadian pride. Whether you're planning a picnic, a backyard BBQ or a cozy afternoon at home with a great Canadian novel (The Handmaid's Tale feels appropriate at the moment), you can make it feel festive with a few thoughtful recipes and easy decor ideas.

Here at Woman in Real Life, we’re sharing plant-based recipes, kid-friendly snacks and creative DIY decor to help make your July 1st both fun and fuss-free. 🇨🇦

My daughter (who is also my youngest child) is heading into year four of university (yes, I’m emotional just typing that). This year she’ll continue to live in a small home shared with two roommates. While the apartment has its perks over a small dorm room (a full kitchen, a cozy living room to hang out in and watch movies with friends), it also comes with typical university space constraints: a tight kitchen, shared counter space and roommates whose sleep needs to be respected (ie., no noisy juicer running at 7 a.m.).

So, what did I get her as a little “you’ve got this” gift as she looks towards her final year of undergrad? The H310 Easy Clean Compact Juicer—and I’m telling you, it is a total game-changer. A real MVP for my health-focused Kinesiology student.

This vegan apple cinnamon cake recipe (no eggs, no dairy) is so easy to make, but looks impressive and tastes delicious! You'll fool your guests into thinking you crafted a complicated dessert. 

A cake that helps you get your seven servings of fruit and vegetables a day? Yes indeed! This recipe for vegan apple cinnamon cake combines two of my favourite foods - cake and fruit - in a very good way. Take a homemade vanilla cake base and swirl in a delicious mix of spicy cinnamon and sweet sugar. Top it with firm, sweet Organic Washington apple slices and bake. 

The result is an incredibly tasty, moist cake that's perfect for afternoon tea or evening dessert. May I suggest having a slice of this easy vegan apple cinnamon cake for breakfast as well? An apple a day and all that.

Organic Washington Apples

For this scrumptious little apple cake, I used Organic Washington Granny Smith apples. Washington State is one of the premier apple-growing areas in the world and the growing conditions make it an ideal region to grow organic apples.

*This post is sponsored by Organic Washington apples. All opinions are authentic and my own. Thank you for supporting the awesome companies that partner with Woman in Real Life.*