When silver Mediterranean fan palm starts blooming, its Cheeto-like panicles seem to glow amid the frosty fronds.… Read More

The post Foliage and more flower spikes, plus my final book talk appeared first on Digging.

When the silver Mediterranean fan palm (Chamaerops humilis var. argentea) starts blooming, its Cheeto-like panicles seem to glow amid the frosty fronds.

Leaning in for a closer view is hazardous. The stiff leaf stems are armored with thorns.

Thank goodness for zoom lenses.

One of my favorite native plants, purple skullcap (Scutellaria wrightii), is bushy and flowering again, as is stripey ‘Bright Edge’ yucca behind it. Or rather, the yucca was trying to flower. Deer snapped two of its bloom stalks like asparagus spears last night. They’ll be back for the rest tonight. Eat them, I don’t care. I’m just grateful they don’t eat purple skullcap.

In the back garden, my biggest beaked yucca (Yucca rostrata ‘Sapphire Skies’) is flowering in a big way.

I bet each bloom spike is 4 feet tall.

Beside it, ‘Wonderful’ pomegranate is covered in smoldering flowers.

Ka-pow!

I’ve got two other Yucca rostrata in the back garden, and the taller of the two is flowering. The yellow bloom spikes in front belong to a yellow variety of our common red yucca (Hesperaloe parviflora). They show up beautifully against the dark coyote fence.

Mexican hat (Ratibida columnifera), a native wildflower, adds more yellow in the stock-tank planter.

There’s a maroon-and-yellow variety in there too, which I like better.

The three soap aloes (Aloe maculata) in the chimney bed have been flowering steadily for over a month with sequential candelabras of blooms. As each one fades, I cut it off, and soon another appears.

‘Desert Dusk’ red yucca (Hesperaloe parviflora ‘Desert Dusk’) adds its own darker red to the mix, and there’s Galeana sage (Salvia darcyi) starting to blaze up in the middle-back.

‘Desert Dusk’ hesperaloe’s flower spike with ‘Frosty Blue’ whale’s tongue agave — a song of ice and fire. Yes, with a nod to George R.R. Martin.

Book Tour Events

Heads up, Central Texas gardeners: I have ONE more speaking event for the launch of Gardens of Texas. And huzzah — it’s free! Come see me, get gardening inspiration, and if you like, purchase a signed copy of the book. Here are the details:

April 18, 10:00-11:30 am – Cedar Park

Presentation: Cedar Park Parks & Rec event

Register for this free talk (limited seating); select Gardening 101: Gardens of Texas

NEW LOCATION (2nd change): Senior Center, 408 Ridgewood Dr, Cedar Park, TX 78613

Drawing from the visionary landscapes in Gardens of Texas, I’ll share how resilient gardeners are embracing change, shifting their plant palette, nurturing wildlife, and finding deeper joy in the process. I’ll have books for sale and signing at the talk. Free and open to the public.

I welcome your comments. Please scroll to the end of this post to leave one. If you’re reading in an email, click here to visit Digging and find the comment box at the end of each post. And hey, did someone forward this email to you, and you want to subscribe? Click here to get Digging delivered directly to your inbox!

__________________________

Digging Deeper

My new book, Gardens of Texas: Visions of Resilience from the Lone Star State, is here! Find it on Amazon, other online book sellers, and in stores everywhere. It’s for anyone who loves gardens or the natural beauty of Texas. More info here.

All material © 2026 by Pam Penick for Digging. Unauthorized reproduction prohibi

The post Foliage and more flower spikes, plus my final book talk appeared first on Digging.

This juicy, grilled, cumin-seasoned flank steak is paired with a fresh avocado salsa for a simple, flavorful meal.

The post Flank Steak with Avocado Salsa appeared first on MyFitnessPal Blog.

If you’re looking for simple tips on how to drink more water, the good news is it doesn’t have to feel like a chore. With a few small tweaks to your routine and food choices, you can increase your intake almost automatically.

Why Hydration Matters

Water acts as a building material in the body and supports nutrient transport, temperature regulation, waste removal, and overall cellular function (7). Even mild dehydration (around 1–2% body weight loss) has been shown to impair mood, concentration, and increase fatigue (1).

When your body lacks adequate fluid, physical performance declines, cognitive function suffers, and even routine tasks can feel harder than they should (1). The good news is that small, consistent hydration habits can prevent this without requiring constant attention or willpower.

How Much Water Are You Supposed to Drink?

If you’ve ever wondered how much water you are supposed to drink, you’re not alone. Studies recommend an average daily fluid intake of:

• About  15.5 cups (124 ounces) per day for men (12)
• About 11.5 cups (92 ounces) per day for women (12)

If you own a refillable bottle, use this quick calculation to determine how many times you should refill yours every day.  The easiest way to figure it out is to divide your daily target in ounces by the ounces your bottle holds.

• A standard 16-ounce bottle: about 6–8 bottles per day (for most adults)
• A 24-ounce bottle: about 4–5 bottles

Your needs may increase with exercise, heat, pregnancy, or illness. Athletes, people living in hot climates, and those who sweat heavily during physical activity may require significantly more fluid to maintain proper hydration. (2,12)

If you’re unsure where you currently stand, logging your water in MyFitnessPal for a few days can help you see how close you are to your target.

How to Sip for Steady Hydration

You don’t need to chug. Spreading fluid intake throughout the day supports better absorption and comfort (8).

So if you’re wondering how to drink water correctly, think:

• Small, regular sips
• Drink with meals
• Drink before you feel extremely thirsty

Waiting until you’re very thirsty means you’re already mildly dehydrated. Your body’s thirst signal kicks in when you’ve lost about 1-2% of your body weight in water (13), which is enough to affect your energy and focus.

Instead of reactive hydration (drinking only when thirsty), aim for proactive hydration by building water intake into your daily routine.

5 Tips to Drink More Water Without Thinking About It

1. Make Water Visible

Out of sight, out of mind applies to water too. Keeping a water bottle in front of you increases the likelihood you’ll drink from it simply because it’s there (4).

This works because you don’t have to remember to hydrate; the water bottle sitting on your desk does the remembering for you.

Try placing water bottles in multiple locations: on your desk, in your car, next to your bed, or anywhere you spend significant time. The easier it is to reach for water, the more likely you are to drink it.

2. Eat Your Water

Hydration doesn’t just come from beverages. Many fruits and vegetables are over 80–90% water (3).

Examples of water-rich fruits and vegetables include:

• Watermelon 
• Strawberries 
• Oranges 
• Lettuce 
• Celery 
• Cantaloupes
• Cabbage

These foods also contain electrolytes, which contribute to fluid balance (3). Eating water-rich foods is especially helpful if you struggle to drink enough plain water throughout the day.

3. Add Flavor

Adding natural flavors using fruit slices, citrus, mint, or cucumber can make water more appealing without added sugar.

Try these flavor combinations:

• Lemon + mint
• Cucumber + lime
• Strawberry + basil
• Orange + blueberry
• Ginger + lemon

For longer workouts or heavy sweating, a low-sugar electrolyte replacement drink can help prevent dehydration and optimize fluid fluid retention compared to plain water alone (14). This is especially important for endurance athletes or anyone exercising in hot conditions for extended periods.

4. Pair Water With Existing Habits

Habit research shows attaching a new behavior to an existing routine improves consistency (9).

Try drinking water:

• After brushing your teeth (morning and night)
• During meals
• After every bathroom break
• When you sit down at your desk
• Before checking your phone in the morning

This technique, called “habit stacking,” takes advantage of routines you already do automatically (10). Since you don’t have to remember to brush your teeth or use the bathroom, you also won’t have to remember to drink water; it becomes part of the sequence.

5. Use Bottle Size Strategically

If you’ve been wondering, how many water bottles should I drink a day, choosing a larger bottle can simplify things.

A 24- or 32-ounce bottle reduces refills and mental math, which may make it easier to reach optimum hydration levels.

Some people find that using a large bottle with time markers helps them pace their intake throughout the day. Others prefer smaller bottles because finishing one feels like an achievement that motivates them to refill it.

Experiment to find what works for you. The best bottle is the one you’ll actually use consistently.

How to Know If You’re Hydrated

Beyond tracking how much water you drink, your body provides simple indicators of hydration status.

Urine color is one of the most reliable at-home hydration checks (11,13). Pale yellow urine typically indicates proper hydration (12). If your urine is clear, you may be drinking more water than necessary. If it’s dark yellow or amber, you likely need more fluids (12).

Thirst is another useful indicator, though by the time you feel very thirsty, you’re already mildly dehydrated (14). 

Energy levels can also reflect hydration status. If you feel sluggish or have difficulty concentrating, especially in the afternoon, mild dehydration might be contributing (14).

Pairing these body cues with occasional tracking in MyFitnessPal can help you better understand your hydration patterns over time.

Frequently Asked Questions

• Does the recommended daily water intake include fluids from food and beverages?

Yes. Studies recommend about 3.7 liters (125 ounces) for men and 2.7 liters (91 ounces) for women per day, including fluids from food and beverages (2).  Many fruits and vegetables are 80–95% water and contribute to your daily fluid intake (3).

• How to drink water correctly?

Spread your water intake throughout the day rather than chugging large amounts at once. Drink small, regular sips, have water with meals, and drink before you feel extremely thirsty. This supports better absorption and helps maintain consistent hydration (8,4).

• What does pale yellow urine mean? 

Pale yellow urine typically indicates proper hydration. If your urine is clear, you may be drinking more water than necessary. If it’s dark yellow or amber, you likely need more fluids (12).

The Bottom Line

You don’t need perfect tracking or constant reminders to stay hydrated. Between visible cues, flavorful additions, and incorporating water-rich fruits, hydration can become automatic.

And when in doubt, check in with thirst, urine color (pale yellow is typically ideal), and overall energy levels as simple day-to-day indicators of hydration status.(12,14)

Small changes add up—especially when they don’t require you to think about them.

The post 5 Tips on How to Drink More Water Even If You’re “Bad at Hydration” appeared first on MyFitnessPal Blog.

This Grilled Green Bean Salad is a classic example of how you can dress up a side dish without taking away its nutritional benefits.

The post Grilled Green Bean Salad With Szechuan Dressing appeared first on MyFitnessPal Blog.

If you’re looking for simple tips on how to drink more water, the good news is it doesn’t have to feel like a chore. With a few small tweaks to your routine and food choices, you can increase your intake almost automatically.

Why Hydration Matters

Water acts as a building material in the body and supports nutrient transport, temperature regulation, waste removal, and overall cellular function (7). Even mild dehydration (around 1–2% body weight loss) has been shown to impair mood, concentration, and increase fatigue (1).

When your body lacks adequate fluid, physical performance declines, cognitive function suffers, and even routine tasks can feel harder than they should (1). The good news is that small, consistent hydration habits can prevent this without requiring constant attention or willpower.

How Much Water Are You Supposed to Drink?

If you’ve ever wondered how much water you are supposed to drink, you’re not alone. Studies recommend an average daily fluid intake of:

• About  15.5 cups (124 ounces) per day for men (12)
• About 11.5 cups (92 ounces) per day for women (12)

If you own a refillable bottle, use this quick calculation to determine how many times you should refill yours every day.  The easiest way to figure it out is to divide your daily target in ounces by the ounces your bottle holds.

• A standard 16-ounce bottle: about 6–8 bottles per day (for most adults)
• A 24-ounce bottle: about 4–5 bottles

Your needs may increase with exercise, heat, pregnancy, or illness. Athletes, people living in hot climates, and those who sweat heavily during physical activity may require significantly more fluid to maintain proper hydration. (2,12)

If you’re unsure where you currently stand, logging your water in MyFitnessPal for a few days can help you see how close you are to your target.

How to Sip for Steady Hydration

You don’t need to chug. Spreading fluid intake throughout the day supports better absorption and comfort (8).

So if you’re wondering how to drink water correctly, think:

• Small, regular sips
• Drink with meals
• Drink before you feel extremely thirsty

Waiting until you’re very thirsty means you’re already mildly dehydrated. Your body’s thirst signal kicks in when you’ve lost about 1-2% of your body weight in water (13), which is enough to affect your energy and focus.

Instead of reactive hydration (drinking only when thirsty), aim for proactive hydration by building water intake into your daily routine.

5 Tips to Drink More Water Without Thinking About It

1. Make Water Visible

Out of sight, out of mind applies to water too. Keeping a water bottle in front of you increases the likelihood you’ll drink from it simply because it’s there (4).

This works because you don’t have to remember to hydrate; the water bottle sitting on your desk does the remembering for you.

Try placing water bottles in multiple locations: on your desk, in your car, next to your bed, or anywhere you spend significant time. The easier it is to reach for water, the more likely you are to drink it.

2. Eat Your Water

Hydration doesn’t just come from beverages. Many fruits and vegetables are over 80–90% water (3).

Examples of water-rich fruits and vegetables include:

• Watermelon 
• Strawberries 
• Oranges 
• Lettuce 
• Celery 
• Cantaloupes
• Cabbage

These foods also contain electrolytes, which contribute to fluid balance (3). Eating water-rich foods is especially helpful if you struggle to drink enough plain water throughout the day.

3. Add Flavor

Adding natural flavors using fruit slices, citrus, mint, or cucumber can make water more appealing without added sugar.

Try these flavor combinations:

• Lemon + mint
• Cucumber + lime
• Strawberry + basil
• Orange + blueberry
• Ginger + lemon

For longer workouts or heavy sweating, a low-sugar electrolyte replacement drink can help prevent dehydration and optimize fluid fluid retention compared to plain water alone (14). This is especially important for endurance athletes or anyone exercising in hot conditions for extended periods.

4. Pair Water With Existing Habits

Habit research shows attaching a new behavior to an existing routine improves consistency (9).

Try drinking water:

• After brushing your teeth (morning and night)
• During meals
• After every bathroom break
• When you sit down at your desk
• Before checking your phone in the morning

This technique, called “habit stacking,” takes advantage of routines you already do automatically (10). Since you don’t have to remember to brush your teeth or use the bathroom, you also won’t have to remember to drink water; it becomes part of the sequence.

5. Use Bottle Size Strategically

If you’ve been wondering, how many water bottles should I drink a day, choosing a larger bottle can simplify things.

A 24- or 32-ounce bottle reduces refills and mental math, which may make it easier to reach optimum hydration levels.

Some people find that using a large bottle with time markers helps them pace their intake throughout the day. Others prefer smaller bottles because finishing one feels like an achievement that motivates them to refill it.

Experiment to find what works for you. The best bottle is the one you’ll actually use consistently.

How to Know If You’re Hydrated

Beyond tracking how much water you drink, your body provides simple indicators of hydration status.

Urine color is one of the most reliable at-home hydration checks (11,13). Pale yellow urine typically indicates proper hydration (12). If your urine is clear, you may be drinking more water than necessary. If it’s dark yellow or amber, you likely need more fluids (12).

Thirst is another useful indicator, though by the time you feel very thirsty, you’re already mildly dehydrated (14). 

Energy levels can also reflect hydration status. If you feel sluggish or have difficulty concentrating, especially in the afternoon, mild dehydration might be contributing (14).

Pairing these body cues with occasional tracking in MyFitnessPal can help you better understand your hydration patterns over time.

Frequently Asked Questions

• Does the recommended daily water intake include fluids from food and beverages?

Yes. Studies recommend about 3.7 liters (125 ounces) for men and 2.7 liters (91 ounces) for women per day, including fluids from food and beverages (2).  Many fruits and vegetables are 80–95% water and contribute to your daily fluid intake (3).

• How to drink water correctly?

Spread your water intake throughout the day rather than chugging large amounts at once. Drink small, regular sips, have water with meals, and drink before you feel extremely thirsty. This supports better absorption and helps maintain consistent hydration (8,4).

• What does pale yellow urine mean? 

Pale yellow urine typically indicates proper hydration. If your urine is clear, you may be drinking more water than necessary. If it’s dark yellow or amber, you likely need more fluids (12).

The Bottom Line

You don’t need perfect tracking or constant reminders to stay hydrated. Between visible cues, flavorful additions, and incorporating water-rich fruits, hydration can become automatic.

And when in doubt, check in with thirst, urine color (pale yellow is typically ideal), and overall energy levels as simple day-to-day indicators of hydration status.(12,14)

Small changes add up—especially when they don’t require you to think about them.

The post 5 Tips on How to Drink More Water Even If You’re “Bad at Hydration” appeared first on MyFitnessPal Blog.

These easy chicken skewers are perfect for an Indian-inspired meal and pack a protein punch with a Greek yogurt-based raita for dipping.

The post Curried Chicken Skewers With Raita appeared first on MyFitnessPal Blog.

If you’re looking for simple tips on how to drink more water, the good news is it doesn’t have to feel like a chore. With a few small tweaks to your routine and food choices, you can increase your intake almost automatically.

Why Hydration Matters

Water acts as a building material in the body and supports nutrient transport, temperature regulation, waste removal, and overall cellular function (7). Even mild dehydration (around 1–2% body weight loss) has been shown to impair mood, concentration, and increase fatigue (1).

When your body lacks adequate fluid, physical performance declines, cognitive function suffers, and even routine tasks can feel harder than they should (1). The good news is that small, consistent hydration habits can prevent this without requiring constant attention or willpower.

How Much Water Are You Supposed to Drink?

If you’ve ever wondered how much water you are supposed to drink, you’re not alone. Studies recommend an average daily fluid intake of:

• About  15.5 cups (124 ounces) per day for men (12)
• About 11.5 cups (92 ounces) per day for women (12)

If you own a refillable bottle, use this quick calculation to determine how many times you should refill yours every day.  The easiest way to figure it out is to divide your daily target in ounces by the ounces your bottle holds.

• A standard 16-ounce bottle: about 6–8 bottles per day (for most adults)
• A 24-ounce bottle: about 4–5 bottles

Your needs may increase with exercise, heat, pregnancy, or illness. Athletes, people living in hot climates, and those who sweat heavily during physical activity may require significantly more fluid to maintain proper hydration. (2,12)

If you’re unsure where you currently stand, logging your water in MyFitnessPal for a few days can help you see how close you are to your target.

How to Sip for Steady Hydration

You don’t need to chug. Spreading fluid intake throughout the day supports better absorption and comfort (8).

So if you’re wondering how to drink water correctly, think:

• Small, regular sips
• Drink with meals
• Drink before you feel extremely thirsty

Waiting until you’re very thirsty means you’re already mildly dehydrated. Your body’s thirst signal kicks in when you’ve lost about 1-2% of your body weight in water (13), which is enough to affect your energy and focus.

Instead of reactive hydration (drinking only when thirsty), aim for proactive hydration by building water intake into your daily routine.

5 Tips to Drink More Water Without Thinking About It

1. Make Water Visible

Out of sight, out of mind applies to water too. Keeping a water bottle in front of you increases the likelihood you’ll drink from it simply because it’s there (4).

This works because you don’t have to remember to hydrate; the water bottle sitting on your desk does the remembering for you.

Try placing water bottles in multiple locations: on your desk, in your car, next to your bed, or anywhere you spend significant time. The easier it is to reach for water, the more likely you are to drink it.

2. Eat Your Water

Hydration doesn’t just come from beverages. Many fruits and vegetables are over 80–90% water (3).

Examples of water-rich fruits and vegetables include:

• Watermelon 
• Strawberries 
• Oranges 
• Lettuce 
• Celery 
• Cantaloupes
• Cabbage

These foods also contain electrolytes, which contribute to fluid balance (3). Eating water-rich foods is especially helpful if you struggle to drink enough plain water throughout the day.

3. Add Flavor

Adding natural flavors using fruit slices, citrus, mint, or cucumber can make water more appealing without added sugar.

Try these flavor combinations:

• Lemon + mint
• Cucumber + lime
• Strawberry + basil
• Orange + blueberry
• Ginger + lemon

For longer workouts or heavy sweating, a low-sugar electrolyte replacement drink can help prevent dehydration and optimize fluid fluid retention compared to plain water alone (14). This is especially important for endurance athletes or anyone exercising in hot conditions for extended periods.

4. Pair Water With Existing Habits

Habit research shows attaching a new behavior to an existing routine improves consistency (9).

Try drinking water:

• After brushing your teeth (morning and night)
• During meals
• After every bathroom break
• When you sit down at your desk
• Before checking your phone in the morning

This technique, called “habit stacking,” takes advantage of routines you already do automatically (10). Since you don’t have to remember to brush your teeth or use the bathroom, you also won’t have to remember to drink water; it becomes part of the sequence.

5. Use Bottle Size Strategically

If you’ve been wondering, how many water bottles should I drink a day, choosing a larger bottle can simplify things.

A 24- or 32-ounce bottle reduces refills and mental math, which may make it easier to reach optimum hydration levels.

Some people find that using a large bottle with time markers helps them pace their intake throughout the day. Others prefer smaller bottles because finishing one feels like an achievement that motivates them to refill it.

Experiment to find what works for you. The best bottle is the one you’ll actually use consistently.

How to Know If You’re Hydrated

Beyond tracking how much water you drink, your body provides simple indicators of hydration status.

Urine color is one of the most reliable at-home hydration checks (11,13). Pale yellow urine typically indicates proper hydration (12). If your urine is clear, you may be drinking more water than necessary. If it’s dark yellow or amber, you likely need more fluids (12).

Thirst is another useful indicator, though by the time you feel very thirsty, you’re already mildly dehydrated (14). 

Energy levels can also reflect hydration status. If you feel sluggish or have difficulty concentrating, especially in the afternoon, mild dehydration might be contributing (14).

Pairing these body cues with occasional tracking in MyFitnessPal can help you better understand your hydration patterns over time.

Frequently Asked Questions

• Does the recommended daily water intake include fluids from food and beverages?

Yes. Studies recommend about 3.7 liters (125 ounces) for men and 2.7 liters (91 ounces) for women per day, including fluids from food and beverages (2).  Many fruits and vegetables are 80–95% water and contribute to your daily fluid intake (3).

• How to drink water correctly?

Spread your water intake throughout the day rather than chugging large amounts at once. Drink small, regular sips, have water with meals, and drink before you feel extremely thirsty. This supports better absorption and helps maintain consistent hydration (8,4).

• What does pale yellow urine mean? 

Pale yellow urine typically indicates proper hydration. If your urine is clear, you may be drinking more water than necessary. If it’s dark yellow or amber, you likely need more fluids (12).

The Bottom Line

You don’t need perfect tracking or constant reminders to stay hydrated. Between visible cues, flavorful additions, and incorporating water-rich fruits, hydration can become automatic.

And when in doubt, check in with thirst, urine color (pale yellow is typically ideal), and overall energy levels as simple day-to-day indicators of hydration status.(12,14)

Small changes add up—especially when they don’t require you to think about them.

The post 5 Tips on How to Drink More Water Even If You’re “Bad at Hydration” appeared first on MyFitnessPal Blog.

Each skewer is threaded with tender veggies and grilled along with healthy chicken breast and paired with a savory peanut dipping sauce.

The post Chicken-Veggie Skewers with Peanut Sauce appeared first on MyFitnessPal Blog.

If you’re looking for simple tips on how to drink more water, the good news is it doesn’t have to feel like a chore. With a few small tweaks to your routine and food choices, you can increase your intake almost automatically.

Why Hydration Matters

Water acts as a building material in the body and supports nutrient transport, temperature regulation, waste removal, and overall cellular function (7). Even mild dehydration (around 1–2% body weight loss) has been shown to impair mood, concentration, and increase fatigue (1).

When your body lacks adequate fluid, physical performance declines, cognitive function suffers, and even routine tasks can feel harder than they should (1). The good news is that small, consistent hydration habits can prevent this without requiring constant attention or willpower.

How Much Water Are You Supposed to Drink?

If you’ve ever wondered how much water you are supposed to drink, you’re not alone. Studies recommend an average daily fluid intake of:

• About  15.5 cups (124 ounces) per day for men (12)
• About 11.5 cups (92 ounces) per day for women (12)

If you own a refillable bottle, use this quick calculation to determine how many times you should refill yours every day.  The easiest way to figure it out is to divide your daily target in ounces by the ounces your bottle holds.

• A standard 16-ounce bottle: about 6–8 bottles per day (for most adults)
• A 24-ounce bottle: about 4–5 bottles

Your needs may increase with exercise, heat, pregnancy, or illness. Athletes, people living in hot climates, and those who sweat heavily during physical activity may require significantly more fluid to maintain proper hydration. (2,12)

If you’re unsure where you currently stand, logging your water in MyFitnessPal for a few days can help you see how close you are to your target.

How to Sip for Steady Hydration

You don’t need to chug. Spreading fluid intake throughout the day supports better absorption and comfort (8).

So if you’re wondering how to drink water correctly, think:

• Small, regular sips
• Drink with meals
• Drink before you feel extremely thirsty

Waiting until you’re very thirsty means you’re already mildly dehydrated. Your body’s thirst signal kicks in when you’ve lost about 1-2% of your body weight in water (13), which is enough to affect your energy and focus.

Instead of reactive hydration (drinking only when thirsty), aim for proactive hydration by building water intake into your daily routine.

5 Tips to Drink More Water Without Thinking About It

1. Make Water Visible

Out of sight, out of mind applies to water too. Keeping a water bottle in front of you increases the likelihood you’ll drink from it simply because it’s there (4).

This works because you don’t have to remember to hydrate; the water bottle sitting on your desk does the remembering for you.

Try placing water bottles in multiple locations: on your desk, in your car, next to your bed, or anywhere you spend significant time. The easier it is to reach for water, the more likely you are to drink it.

2. Eat Your Water

Hydration doesn’t just come from beverages. Many fruits and vegetables are over 80–90% water (3).

Examples of water-rich fruits and vegetables include:

• Watermelon 
• Strawberries 
• Oranges 
• Lettuce 
• Celery 
• Cantaloupes
• Cabbage

These foods also contain electrolytes, which contribute to fluid balance (3). Eating water-rich foods is especially helpful if you struggle to drink enough plain water throughout the day.

3. Add Flavor

Adding natural flavors using fruit slices, citrus, mint, or cucumber can make water more appealing without added sugar.

Try these flavor combinations:

• Lemon + mint
• Cucumber + lime
• Strawberry + basil
• Orange + blueberry
• Ginger + lemon

For longer workouts or heavy sweating, a low-sugar electrolyte replacement drink can help prevent dehydration and optimize fluid fluid retention compared to plain water alone (14). This is especially important for endurance athletes or anyone exercising in hot conditions for extended periods.

4. Pair Water With Existing Habits

Habit research shows attaching a new behavior to an existing routine improves consistency (9).

Try drinking water:

• After brushing your teeth (morning and night)
• During meals
• After every bathroom break
• When you sit down at your desk
• Before checking your phone in the morning

This technique, called “habit stacking,” takes advantage of routines you already do automatically (10). Since you don’t have to remember to brush your teeth or use the bathroom, you also won’t have to remember to drink water; it becomes part of the sequence.

5. Use Bottle Size Strategically

If you’ve been wondering, how many water bottles should I drink a day, choosing a larger bottle can simplify things.

A 24- or 32-ounce bottle reduces refills and mental math, which may make it easier to reach optimum hydration levels.

Some people find that using a large bottle with time markers helps them pace their intake throughout the day. Others prefer smaller bottles because finishing one feels like an achievement that motivates them to refill it.

Experiment to find what works for you. The best bottle is the one you’ll actually use consistently.

How to Know If You’re Hydrated

Beyond tracking how much water you drink, your body provides simple indicators of hydration status.

Urine color is one of the most reliable at-home hydration checks (11,13). Pale yellow urine typically indicates proper hydration (12). If your urine is clear, you may be drinking more water than necessary. If it’s dark yellow or amber, you likely need more fluids (12).

Thirst is another useful indicator, though by the time you feel very thirsty, you’re already mildly dehydrated (14). 

Energy levels can also reflect hydration status. If you feel sluggish or have difficulty concentrating, especially in the afternoon, mild dehydration might be contributing (14).

Pairing these body cues with occasional tracking in MyFitnessPal can help you better understand your hydration patterns over time.

Frequently Asked Questions

• Does the recommended daily water intake include fluids from food and beverages?

Yes. Studies recommend about 3.7 liters (125 ounces) for men and 2.7 liters (91 ounces) for women per day, including fluids from food and beverages (2).  Many fruits and vegetables are 80–95% water and contribute to your daily fluid intake (3).

• How to drink water correctly?

Spread your water intake throughout the day rather than chugging large amounts at once. Drink small, regular sips, have water with meals, and drink before you feel extremely thirsty. This supports better absorption and helps maintain consistent hydration (8,4).

• What does pale yellow urine mean? 

Pale yellow urine typically indicates proper hydration. If your urine is clear, you may be drinking more water than necessary. If it’s dark yellow or amber, you likely need more fluids (12).

The Bottom Line

You don’t need perfect tracking or constant reminders to stay hydrated. Between visible cues, flavorful additions, and incorporating water-rich fruits, hydration can become automatic.

And when in doubt, check in with thirst, urine color (pale yellow is typically ideal), and overall energy levels as simple day-to-day indicators of hydration status.(12,14)

Small changes add up—especially when they don’t require you to think about them.

The post 5 Tips on How to Drink More Water Even If You’re “Bad at Hydration” appeared first on MyFitnessPal Blog.

Struggling to stay hydrated? Learn how much water you’re supposed to drink and smart hydration tips backed by research.

The post 5 Tips on How to Drink More Water Even If You’re “Bad at Hydration” appeared first on MyFitnessPal Blog.

If you’re looking for simple tips on how to drink more water, the good news is it doesn’t have to feel like a chore. With a few small tweaks to your routine and food choices, you can increase your intake almost automatically.

Why Hydration Matters

Water acts as a building material in the body and supports nutrient transport, temperature regulation, waste removal, and overall cellular function (7). Even mild dehydration (around 1–2% body weight loss) has been shown to impair mood, concentration, and increase fatigue (1).

When your body lacks adequate fluid, physical performance declines, cognitive function suffers, and even routine tasks can feel harder than they should (1). The good news is that small, consistent hydration habits can prevent this without requiring constant attention or willpower.

How Much Water Are You Supposed to Drink?

If you’ve ever wondered how much water you are supposed to drink, you’re not alone. Studies recommend an average daily fluid intake of:

• About  15.5 cups (124 ounces) per day for men (12)
• About 11.5 cups (92 ounces) per day for women (12)

If you own a refillable bottle, use this quick calculation to determine how many times you should refill yours every day.  The easiest way to figure it out is to divide your daily target in ounces by the ounces your bottle holds.

• A standard 16-ounce bottle: about 6–8 bottles per day (for most adults)
• A 24-ounce bottle: about 4–5 bottles

Your needs may increase with exercise, heat, pregnancy, or illness. Athletes, people living in hot climates, and those who sweat heavily during physical activity may require significantly more fluid to maintain proper hydration. (2,12)

If you’re unsure where you currently stand, logging your water in MyFitnessPal for a few days can help you see how close you are to your target.

How to Sip for Steady Hydration

You don’t need to chug. Spreading fluid intake throughout the day supports better absorption and comfort (8).

So if you’re wondering how to drink water correctly, think:

• Small, regular sips
• Drink with meals
• Drink before you feel extremely thirsty

Waiting until you’re very thirsty means you’re already mildly dehydrated. Your body’s thirst signal kicks in when you’ve lost about 1-2% of your body weight in water (13), which is enough to affect your energy and focus.

Instead of reactive hydration (drinking only when thirsty), aim for proactive hydration by building water intake into your daily routine.

5 Tips to Drink More Water Without Thinking About It

1. Make Water Visible

Out of sight, out of mind applies to water too. Keeping a water bottle in front of you increases the likelihood you’ll drink from it simply because it’s there (4).

This works because you don’t have to remember to hydrate; the water bottle sitting on your desk does the remembering for you.

Try placing water bottles in multiple locations: on your desk, in your car, next to your bed, or anywhere you spend significant time. The easier it is to reach for water, the more likely you are to drink it.

2. Eat Your Water

Hydration doesn’t just come from beverages. Many fruits and vegetables are over 80–90% water (3).

Examples of water-rich fruits and vegetables include:

• Watermelon 
• Strawberries 
• Oranges 
• Lettuce 
• Celery 
• Cantaloupes
• Cabbage

These foods also contain electrolytes, which contribute to fluid balance (3). Eating water-rich foods is especially helpful if you struggle to drink enough plain water throughout the day.

3. Add Flavor

Adding natural flavors using fruit slices, citrus, mint, or cucumber can make water more appealing without added sugar.

Try these flavor combinations:

• Lemon + mint
• Cucumber + lime
• Strawberry + basil
• Orange + blueberry
• Ginger + lemon

For longer workouts or heavy sweating, a low-sugar electrolyte replacement drink can help prevent dehydration and optimize fluid fluid retention compared to plain water alone (14). This is especially important for endurance athletes or anyone exercising in hot conditions for extended periods.

4. Pair Water With Existing Habits

Habit research shows attaching a new behavior to an existing routine improves consistency (9).

Try drinking water:

• After brushing your teeth (morning and night)
• During meals
• After every bathroom break
• When you sit down at your desk
• Before checking your phone in the morning

This technique, called “habit stacking,” takes advantage of routines you already do automatically (10). Since you don’t have to remember to brush your teeth or use the bathroom, you also won’t have to remember to drink water; it becomes part of the sequence.

5. Use Bottle Size Strategically

If you’ve been wondering, how many water bottles should I drink a day, choosing a larger bottle can simplify things.

A 24- or 32-ounce bottle reduces refills and mental math, which may make it easier to reach optimum hydration levels.

Some people find that using a large bottle with time markers helps them pace their intake throughout the day. Others prefer smaller bottles because finishing one feels like an achievement that motivates them to refill it.

Experiment to find what works for you. The best bottle is the one you’ll actually use consistently.

How to Know If You’re Hydrated

Beyond tracking how much water you drink, your body provides simple indicators of hydration status.

Urine color is one of the most reliable at-home hydration checks (11,13). Pale yellow urine typically indicates proper hydration (12). If your urine is clear, you may be drinking more water than necessary. If it’s dark yellow or amber, you likely need more fluids (12).

Thirst is another useful indicator, though by the time you feel very thirsty, you’re already mildly dehydrated (14). 

Energy levels can also reflect hydration status. If you feel sluggish or have difficulty concentrating, especially in the afternoon, mild dehydration might be contributing (14).

Pairing these body cues with occasional tracking in MyFitnessPal can help you better understand your hydration patterns over time.

Frequently Asked Questions

• Does the recommended daily water intake include fluids from food and beverages?

Yes. Studies recommend about 3.7 liters (125 ounces) for men and 2.7 liters (91 ounces) for women per day, including fluids from food and beverages (2).  Many fruits and vegetables are 80–95% water and contribute to your daily fluid intake (3).

• How to drink water correctly?

Spread your water intake throughout the day rather than chugging large amounts at once. Drink small, regular sips, have water with meals, and drink before you feel extremely thirsty. This supports better absorption and helps maintain consistent hydration (8,4).

• What does pale yellow urine mean? 

Pale yellow urine typically indicates proper hydration. If your urine is clear, you may be drinking more water than necessary. If it’s dark yellow or amber, you likely need more fluids (12).

The Bottom Line

You don’t need perfect tracking or constant reminders to stay hydrated. Between visible cues, flavorful additions, and incorporating water-rich fruits, hydration can become automatic.

And when in doubt, check in with thirst, urine color (pale yellow is typically ideal), and overall energy levels as simple day-to-day indicators of hydration status.(12,14)

Small changes add up—especially when they don’t require you to think about them.

The post 5 Tips on How to Drink More Water Even If You’re “Bad at Hydration” appeared first on MyFitnessPal Blog.

The ironmaxxing viral food trend focuses on boosting iron intake. Learn the foods high in iron content and how to maximize iron absorption.

The post The Ironmaxxing Trend Explained: How to Increase Your Iron Intake Safely appeared first on MyFitnessPal Blog.

Your social feed may have introduced you to ironmaxxing, a viral food trend circulating across TikTok and fitness communities.

The idea is straightforward: increase iron intake through food to support overall health.

Iron is a mineral the body needs for growth and development. It helps produce hemoglobin, which carries oxygen through the blood, and myoglobin, which delivers oxygen to muscles. It also plays a role in hormone production (1).

The trend is gaining traction among women and runners, especially as training for 5K season ramps up.

But is this viral habit actually helpful or just another internet fad? 

Continue reading to find out.

What Is the Ironmaxxing Viral Food Trend?

In practice, ironmaxxing means intentionally choosing foods that are high in iron and building meals in ways that may help the body absorb that iron more effectively.

Iron in food comes in two forms: heme iron, which comes from animal foods, and nonheme iron, which comes from plant foods and fortified products (1). The body absorbs heme iron more readily, which is one reason people who eat mostly plant-based diets may need higher iron intake overall (1).

Many of the foods highlighted in ironmaxxing videos are common iron sources, such as: (1,2)

• Lean meat, poultry, and seafood
• Eggs
• Beans and lentils
• Spinach and leafy greens
• Nuts and seeds
• Iron-fortified cereals and breads

However, not all of these foods are as high in iron as they’re often perceived to be. Some—like eggs, poultry, or certain leafy greens—do contain iron, but in smaller amounts compared to foods like organ meats or fortified products. (2)

“The concept itself isn’t new,” says Katherine Basbaum, MS, RD, MyFitnessPal dietitian. “Iron has always been an important nutrient, but the trend is getting more people to pay attention to whether their meals actually include enough of it.”

In many ways, the trend reflects a broader shift on social media, where people focus on optimizing specific nutrients rather than simply counting calories.

Who May Need to Pay Closer Attention to Iron

Most people in the United States meet their iron needs through diet. Still, some groups are more likely to have low iron levels (1). 

These include: (1,9)

• Teen girls
• Women with heavy periods
• Pregnant women
• Infants
• Frequent blood donors
• People with certain gastrointestinal conditions or chronic diseases
• Endurance athletes, especially runners 

Endurance athletes—especially runners—may be more vulnerable to low iron because iron supports oxygen transport and muscle function, and training itself can increase iron losses or make it harder to maintain healthy iron stores. Female athletes may face an even higher risk because menstrual blood loss can further lower iron levels (1,9).

Adult women ages 19–50 are generally recommended to get about 18 mg of iron per day, compared with 8 mg per day for adult men. During pregnancy, iron needs increase even further, reaching about 27 mg per day (1).

When iron levels drop too low, iron deficiency anemia can develop. Symptoms may include: (1)

• Fatigue
• Weakness
• Difficulty concentrating
• Reduced exercise performance

These symptoms occur because the body’s tissues receive less oxygen (1).

Together, these factors help explain why the conversation around ironmaxxing often resonates with women and runners.

What Foods Are High in Iron Content?

If you’re curious about the trend, one of the first questions is what foods are high in iron content.

Iron-rich foods include both animal and plant sources. Here are some examples: (1,2)

• Oysters
• Liver (chicken, turkey, lamb, beef, duck, goose, or pork)
• White beans, kidney beans, lentils, cowpeas, and black beans
• Spinach (cooked or canned) and Swiss chard
• Soybeans
• Pumpkin seeds and sesame seeds
• Nuts
• Iron-fortified cereals and oatmeal
• Dried seaweed and spirulina
• Unsweetened cocoa powder
• Sun-dried tomatoes

Because iron is found in many different foods, a varied diet is one of the best ways to support adequate intake (1).

How to Maximize Iron Absorption

“People often focus on the amount of iron in a meal,” says Basbaum “But how that meal is built matters too. Small changes in food pairings can make a meaningful difference in how much iron your body absorbs.”

What can help

Vitamin C is one of the strongest helpers for nonheme iron absorption (3). Pairing plant-based iron foods with vitamin C–rich foods can help your body absorb more of the iron in the meal.

• Citrus fruits (4)
• Strawberries (5)
• Tomatoes (6)
• Sweet peppers (green and red) (7,8)

Animal proteins can help too. Meat, poultry, and seafood don’t just provide iron themselves—they can also improve the absorption of nonheme iron from plant foods eaten in the same meal (1,3).

Fermented foods may offer another boost. Lactic acid fermentation has been shown to improve nonheme iron absorption, which is one reason foods like sauerkraut and sourdough may be helpful additions in some meals (3).

What can get in the way

A few everyday habits can make it harder for your body to absorb iron, here are some examples: (3)

• Drinking coffee or tea with meals
• Taking antacids
• Eating a diet that is extremely high in fiber
• Consuming calcium-rich foods like milk, yogurt, or cheese with iron-rich meals

Coffee and tea may significantly reduce iron absorption if consumed with meals, so it’s often best to drink them at least an hour away from iron-rich foods. Calcium can also interfere with iron absorption when eaten at the same time (3).

One more interesting detail is that cooking with cast iron cookware can slightly increase the iron content of food, because small amounts of iron may transfer from the pan into the meal (2).

How to Increase Iron Levels Safely

If you’re trying to figure out how to increase iron levels, food is usually the first place to start.

Most people in the United States meet their iron needs through diet. Still, certain groups are more likely to have low iron levels. These include teen girls, women with heavy periods, pregnant women, infants, frequent blood donors, and people with certain gastrointestinal conditions or chronic diseases (1).

“For most people, the goal isn’t to overload on iron,” says Basbaum. “It’s simply making sure iron-rich foods show up regularly in your meals.”

Supplements may sometimes be prescribed, but more is not always better. High doses of iron supplements can cause stomach upset, constipation, nausea, abdominal pain, vomiting, and diarrhea (1).

In healthy adults, the daily upper limit for iron from food, beverages, and supplements combined is 45 mg per day, unless a healthcare provider recommends otherwise (1).

Tracking meals in tools like MyFitnessPal can also help you see how much iron you’re getting from everyday foods and whether your meals include a good mix of nutrients overall.

Frequently Asked Questions (FAQs)

• What is ironmaxxing?

Ironmaxxing is a viral food trend focused on increasing dietary iron intake through food choices and meal-planning strategies.

• What foods are high in iron content?

Foods high in iron include oysters, liver, beans and lentils, leafy greens like spinach, soybeans, seeds, nuts, iron-fortified cereals and oatmeal, and certain plant foods like cocoa powder and sun-dried tomatoes. (1,2)

• Why are women more likely to need iron?

Women of reproductive age generally need more iron because menstrual blood loss can reduce iron stores over time. Adult women ages 19–50 need about 18 mg per day, compared with 8 mg for adult men (1).

• How can I maximize iron absorption?

Pairing iron-rich foods with vitamin C-rich foods can help, while drinking tea or coffee with meals may reduce absorption (1,3).

• Can you get too much iron?

Yes. Too much iron, especially from supplements, can be harmful. High intakes can cause digestive side effects, and the upper limit for teens and adults is 45 mg per day unless otherwise directed by a healthcare provider (1).

Bottom Line

The ironmaxxing trend may have gained popularity online, but the core idea behind it is rooted in basic nutrition.

Iron is an essential mineral that supports oxygen transport, muscle function, and overall health.  (1,2).

For groups like women of childbearing age and frequent blood donors, paying attention to iron intake can be especially important (1).

Instead of treating ironmaxx as a strict rule, it may be more helpful to think of it as a reminder: include iron-rich foods regularly, build balanced meals, and understand how to maximize iron absorption.And if you’re curious how your daily meals contribute to your nutrient goals, tools like MyFitnessPal can help you track iron intake alongside the rest of your nutrition.

The post The Ironmaxxing Trend Explained: How to Increase Your Iron Intake Safely appeared first on MyFitnessPal Blog.

Learn how to shop for foods with high fiber content. Dietitian tips on fruits high in fiber, grocery swaps, and daily fiber needs.

The post Grocery Shopping Tips: How to Get More Fiber Content for Less appeared first on MyFitnessPal Blog.

Spending time outdoors—whether it’s going for a run, hike, swim or simply enjoying an active day outside—often means sun protection gets overlooked. It’s easy to head out without sunscreen or forget to reapply once you’re already on the move. But why does protecting our skin from the sun so often become an afterthought, especially when it can have such a meaningful impact on long-term health?

MyFitnessPal dietitian Joanna Gregg, MS, RD, notes, “Sun safety is widely understood, but it’s easy to forget in the moment. Making small changes to your routine can have lasting effects on your skin over time.”

Skin cancer is the most common form of cancer in the United States, according to the CDC. (1) According to the National Cancer Institute, skin cancer rates rise about 1.2% each year and accounts for 5.1% of all new cancer cases in the U.S. (2). These numbers are concerning, but it is important to remember that you can take steps today to reduce your risk or even prevent skin cancer. Practicing sun-protective behaviors—such as using sunscreen, wearing protective clothing, and seeking shade when outdoors—can significantly reduce exposure to harmful UV radiation. However, reports indicate that over a quarter of adults do not consistently use these protective measures (2). 

Keep reading to see how you can protect your skin from harmful UV exposure with these simple tips. 

Sun Safe Strategies

1.  Timing

Whether it’s a run, walk, hike, or swim, plan outdoor activities during times that avoid peak sun exposure. UV radiation is strongest around midday, making exposure more harmful compared to the early morning or late evening (2). In the United States, UV rays are typically strongest between 10 a.m. and 4 p.m (1).

2.  Sunscreen

Sun protection factor (SPF) matters. Sunscreen acts as a barrier that helps absorb and reflect UV radiation before it damages the skin (6). The American Academy of Dermatology recommends using a broad-spectrum, water resistant sunscreen with an SPF of 30 or higher and reapplying at least every 2 hours (1, 5). It is also important to reapply more frequently when sweating heavily or swimming, as these activities can wash sunscreen away and reduce its effectiveness (2). The American Academy of Dermatology recommends using about 1 ounce of sunscreen—roughly the amount that fits in a shot glass—to cover the exposed skin of an adult (5). 

3.  Clothing and Shade

Clothing is an often overlooked form of sun protection. Wearing items such as hats, sunglasses, and long sleeves can help reduce UV exposure. Clothing with an ultraviolet protection factor (UPF) is even more effective. Seeking shade on sunny days—under an umbrella, tree, or other structure—is another effective way to protect the skin (3,5).

4.  Skin Exams

Regular self–skin exams are an important way to monitor for signs of skin damage or potential skin cancer. If a mole is asymmetrical, has irregular edges, is large, or is changing in shape, size, or color, consult a health care provider (4,5).  

Bottom Line

Staying active outdoors while protecting your skin is easier than you might think—small, consistent habits can make a big difference. By planning ahead and building sun-safe practices into your routine, you can enjoy time outside while reducing your risk of long-term skin damage. Prioritizing sun protection today helps support healthier skin so you can stay active for years to come.

Originally published July 2017; Updated April 2026

The post How to Be Active in the Sun and Be Good to Your Skin appeared first on MyFitnessPal Blog.

Learn sun protection tips so you can enjoy exercising outdoors without sacrificing your skin health in the process.

The post How to Be Active in the Sun and Be Good to Your Skin appeared first on MyFitnessPal Blog.

Spending time outdoors—whether it’s going for a run, hike, swim or simply enjoying an active day outside—often means sun protection gets overlooked. It’s easy to head out without sunscreen or forget to reapply once you’re already on the move. But why does protecting our skin from the sun so often become an afterthought, especially when it can have such a meaningful impact on long-term health?

MyFitnessPal dietitian Joanna Gregg, MS, RD, notes, “Sun safety is widely understood, but it’s easy to forget in the moment. Making small changes to your routine can have lasting effects on your skin over time.”

Skin cancer is the most common form of cancer in the United States, according to the CDC. (1) According to the National Cancer Institute, skin cancer rates rise about 1.2% each year and accounts for 5.1% of all new cancer cases in the U.S. (2). These numbers are concerning, but it is important to remember that you can take steps today to reduce your risk or even prevent skin cancer. Practicing sun-protective behaviors—such as using sunscreen, wearing protective clothing, and seeking shade when outdoors—can significantly reduce exposure to harmful UV radiation. However, reports indicate that over a quarter of adults do not consistently use these protective measures (2). 

Keep reading to see how you can protect your skin from harmful UV exposure with these simple tips. 

Sun Safe Strategies

1.  Timing

Whether it’s a run, walk, hike, or swim, plan outdoor activities during times that avoid peak sun exposure. UV radiation is strongest around midday, making exposure more harmful compared to the early morning or late evening (2). In the United States, UV rays are typically strongest between 10 a.m. and 4 p.m (1).

2.  Sunscreen

Sun protection factor (SPF) matters. Sunscreen acts as a barrier that helps absorb and reflect UV radiation before it damages the skin (6). The American Academy of Dermatology recommends using a broad-spectrum, water resistant sunscreen with an SPF of 30 or higher and reapplying at least every 2 hours (1, 5). It is also important to reapply more frequently when sweating heavily or swimming, as these activities can wash sunscreen away and reduce its effectiveness (2). The American Academy of Dermatology recommends using about 1 ounce of sunscreen—roughly the amount that fits in a shot glass—to cover the exposed skin of an adult (5). 

3.  Clothing and Shade

Clothing is an often overlooked form of sun protection. Wearing items such as hats, sunglasses, and long sleeves can help reduce UV exposure. Clothing with an ultraviolet protection factor (UPF) is even more effective. Seeking shade on sunny days—under an umbrella, tree, or other structure—is another effective way to protect the skin (3,5).

4.  Skin Exams

Regular self–skin exams are an important way to monitor for signs of skin damage or potential skin cancer. If a mole is asymmetrical, has irregular edges, is large, or is changing in shape, size, or color, consult a health care provider (4,5).  

Bottom Line

Staying active outdoors while protecting your skin is easier than you might think—small, consistent habits can make a big difference. By planning ahead and building sun-safe practices into your routine, you can enjoy time outside while reducing your risk of long-term skin damage. Prioritizing sun protection today helps support healthier skin so you can stay active for years to come.

Originally published July 2017; Updated April 2026

The post How to Be Active in the Sun and Be Good to Your Skin appeared first on MyFitnessPal Blog.

My garden has always been on the spiky side thanks to agaves, yuccas, and sotols. But now there are more spikes — bloom spikes, that is.… Read More

The post Flowering agave, yuccas, hesperaloes – all the spikes appeared first on Digging.

My garden has always been on the spiky side thanks to agaves, yuccas, and sotols. But right now there are more spikes — bloom spikes, that is.

My favorite hesperaloe (Hesperaloe parviflora ‘Yellow’) is blooming in the lower garden, sending up 5-foot spikes sheathed in moonshine-yellow flowers.

Three horn-like bloom spikes are sprouting from the tallest Yucca rostrata. I enjoy this eye-to-eye view from the elevated deck.

I’m rewatching Game of Thrones, and this yucca reminds me of the Night King’s spiky crown.

Within those high strappy leaves, a pair of house finches are raising a brood of chicks.

As seen from ground level, reaching for the sky

‘Brakelights’ hesperaloe, a smaller cultivar of the common red yucca, is blooming in a galvanized pot along the side path.

The only bloom spikes in the Circle Garden right now are blue-bottle ones. But the geometry of the space is fun even when it’s mostly shades of green.

Here’s the Circle Garden from another angle, with variegated whale’s tongue agave, woolly stemodia, and four-nerve daisy in the stock-tank planter. Mexican hat and winecup wildflowers are coming along and will be flowering soon.

Let’s pause the bloom-spike theme for a moment and admire the dusty lavender foliage and fleshy texture of ghost plant on the blue wall.

And cascading canes of ‘Peggy Martin’ rose and ‘Tangerine Beauty’ crossvine

More ghost plant — in two different colors, probably from differing light exposure — enlivens the deck table.

The symmetry of a spiny whale’s tongue agave evokes a big blue rose. This one lives in the gravelly entry garden.

A ‘Vanzie’ whale’s tongue agave by the street is sending up the biggest bloom spike in my garden. Here’s how it looked on April 1.

A week later on April 8, the flowers had started to open. This agave has a very sensible spike — it stopped growing just before it reached the live oak limb above it, almost like it knew when to stop. Did it…?

Close up view. The bees will be here soon.

Book Tour Events

Heads up, Central Texas gardeners: I have ONE more speaking event for the launch of Gardens of Texas. And huzzah — it’s free! Come see me, get gardening inspiration, and if you like, purchase a signed copy of the book. Here are the details:

April 18, 10:00-11:30 am – Cedar Park

Presentation: Cedar Park Parks & Rec event

Register for this free talk (limited seating); select Gardening 101: Gardens of Texas

Updated address: Cedar Park City Hall Building #3, 450 Cypress Creek Rd., Cedar Park, TX 78613

Drawing from the visionary landscapes in Gardens of Texas, I’ll share how resilient gardeners are embracing change, shifting their plant palette, nurturing wildlife, and finding deeper joy in the process. I’ll have books for sale and signing at the talk. Free and open to the public.

I welcome your comments. Please scroll to the end of this post to leave one. If you’re reading in an email, click here to visit Digging and find the comment box at the end of each post. And hey, did someone forward this email to you, and you want to subscribe? Click here to get Digging delivered directly to your inbox!

__________________________

Digging Deeper

My new book, Gardens of Texas: Visions of Resilience from the Lone Star State, is here! Find it on Amazon, other online book sellers, and in stores everywhere. It’s for anyone who loves gardens or the natural beauty of Texas. More info here.

All material © 2026 by Pam Penick for Digging. Unauthorized reproduction prohibited.

The post Flowering agave, yuccas, hesperaloes – all the spikes appeared first on Digging.