You hear doctors tell you all the time that you need to drink more water. And yes, you most likely should. Water is vital for us. It helps maintain electrolyte balance, lubricates joints, controls body temperature, supports cell health, and keeps blood pressure stable, among others.
The problem is that it is hard to drink as much as our body needs. The truth is most people drink a lot less than they should. So let's help you out with that. Here are some simple and very effective lifestyle changes that will help you to drink more water.
The Basics - Know Your Needs
Before you even consider drinking more water, you have to realize how much the body actually needs. We see many recommendations of 64 ounces per day, which is around 8 cups. The problem is that there is no science backing that recommendation.
According to the National Academy of Medicine, men should aim to drink around 125 ounces daily, which is 3,700 ml. Women should go for around 90 ounces, which is 2,700 ml. This does include all water-rich foods and beverages. But, you might need more or less.
The golden rule is that if you feel thirsty, you need to drink more water. If necessary, write down how much you drink every day. If you feel thirst, drink! Now let's get into how to actually drink more water.
Set a Daily Goal: Know Your Number
First off, figure out how much water you should actually be drinking. The old "eight glasses a day" rule is a decent starting point, but your individual needs can vary based on activity level, climate, and overall health. Talk to your doctor or use an online calculator to get a personalized recommendation.
Once you've got your magic number, set a daily goal and track it. This is where the fun begins! Use a habit tracker app on your phone, a simple notebook, or even just tallies on a whiteboard. Seeing your progress can be super motivating. Plus, setting reminders throughout the day can help nudge you in the right direction.
Keep a Reusable Water Bottle: Your Hydration Sidekick
This one's a game-changer. Invest in a good quality, reusable water bottle that you love. Seriously, find one that makes you happy to look at and easy to carry around. Keep it with you everywhere – at your desk, in your car, on your nightstand.
Having water constantly accessible eliminates the "out of sight, out of mind" problem. Plus, it's way more eco-friendly than constantly buying bottled water. Fill it up in the morning, refill it throughout the day, and make it your mission to empty it by bedtime.
Replace Other Drinks with Water: Swap Smart
Okay, let's be real: soda, juice, and sugary coffee drinks aren't doing you any favors. They're often loaded with empty calories and can actually dehydrate you. So, make a conscious effort to swap them out for water whenever possible.
Craving something sweet? Try sparkling water with a splash of fruit juice. Need a caffeine kick? Opt for green tea or a lighter brew. The more you replace those sugary drinks with water, the better you'll feel – and the more hydrated you'll be!
Drink One Glass Before Each Meal: Prime the Pump
Here's a simple trick that can make a big difference: drink a glass of water before each meal. It not only helps you stay hydrated but can also aid digestion and prevent overeating. Sometimes we mistake thirst for hunger, so a glass of water can help you tune into your body's true needs.
Plus, it's just a good habit to get into. Make it a ritual – before you even think about reaching for your plate, grab that glass of water and down it.
Opt for Water-Rich Foods: Eat Your Water
Did you know that some foods are packed with water? Load up on fruits and vegetables like cucumbers, watermelon, strawberries, spinach, and celery. These not only contribute to your overall fluid intake but also provide essential vitamins and minerals.
Snack on a juicy orange, add some cucumber slices to your salad, or blend up a refreshing smoothie with spinach and berries. Every little bit counts!
Infuse Your Water: Flavor Without the Guilt
Plain water can get boring, let's admit it. But that doesn't mean you have to reach for sugary drinks. Instead, try infusing your water with natural flavors. Add slices of lemon, lime, or orange. Toss in some fresh mint or basil. Drop in a few berries.
Experiment with different combinations to find your favorites. Infused water is not only delicious but also makes hydration feel like a treat, not a chore.
Make It a Routine: Hydration on Autopilot
The key to any good habit is to make it part of your daily routine. Find specific times throughout the day to focus on drinking water. For example, drink a glass as soon as you wake up, after your morning workout, during your afternoon slump, and before bed.
Set reminders on your phone or calendar to prompt you. The more you integrate water drinking into your routine, the more automatic it will become.
Track Your Intake: Know Where You Stand
Tracking your water intake can be a real eye-opener. You might be surprised to see how much (or how little) you're actually drinking. Use a water tracking app, a journal, or even just a marked water bottle to monitor your progress.
Seeing your daily totals can motivate you to stay on track and make adjustments as needed. Plus, it helps you identify patterns and figure out when you're most likely to forget to hydrate.
Drink Water When You Feel Hungry: The Thirst Trap
As mentioned earlier, thirst can often masquerade as hunger. So, before you reach for a snack, try drinking a glass of water first. Wait a few minutes and see if the hunger pangs subside.
You might be surprised to find that you were just dehydrated all along. This simple trick can not only boost your water intake but also help you avoid unnecessary calories.
Use a Straw: Sip Your Way to Hydration
This might sound silly, but some people find that they drink more water when using a straw. It can make sipping easier and more frequent, especially when you're busy or on the go.
Keep a reusable straw handy and see if it makes a difference for you. It's a small change that can have a surprisingly big impact.
Celebrate Small Wins: Reward Your Efforts
Finally, don't forget to celebrate your successes! Reaching your daily water goal is an accomplishment, so give yourself a pat on the back. Treat yourself to a healthy snack, a relaxing bath, or whatever makes you happy.
Rewarding yourself for small wins can help reinforce the habit and keep you motivated to stay hydrated. After all, taking care of your body should feel good!
By following these tips, you'll be well on your way to staying hydrated and feeling great!
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