One of the most searched online questions is, ‘How much water should I drink daily?’. And that’s because we all know we need to drink water and we all know that dehydration has severe consequences. Check out these 9 easy tips for drinking more water daily.
Dehydration Is Serious Stuff
New research from the National Institutes Of Health also points to the long-term impacts of poor hydration. Chronic dehydration may expedite aging processes and increase the risk of diseases.
Dehydration can cause unclear thinking, irregular moods, elevated body temperature, kidney stones and more.
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How Much Water Should I Drink A Day?
The Institute of Medicine says the common recommendation for men is roughly 13 cups (3 liters) of total beverages daily and 9 cups (2.2 liters) daily for women.
I tell people to aim for 1/2 their body weight in water but it should be higher if you are working out or in the heat.
Benefits Of Drinking Water
- Flush toxins out of vital organs
- Carry nutrients to cells
- Regulate body temperature
- Lubricate and cushion joints
- Aid the digestive system
- Help the brain manufacture hormones and neurotransmitters
- Protect your spinal cord and other sensitive tissues
- And if you have seen the viral news story floating around about a woman who drank three liters of water a day for four weeks, water can even affect your appearance!
9 Easy Tips To Drink More Water
1. DIY A Marked Goal Water Bottle
If you have trouble gulping the good stuff, here is my all-time favorite hydration hack! All you need is a water bottle and a permanent marker.
Do your best to find a 32-ounce see-through plastic water bottle or the biggest size you can find. Mine looks like a glass mason jar, but it’s plastic. Also, I’ve found that I always drink more water if it’s out of a straw. Mark it with the marker to create a visual reminder of how much you are sipping.
Why 32 ounces? That means if you guzzle it twice, that’s 64 ounces or eight cups!
2. Keep Water On Hand
This goes along with the DIY water bottle; carry water with you during the day. I personally refuse to spend $7 on a bottle of water, and I don’t want the plastic waste. So I carry my stainless steel reusable water bottle with me in my car, to the gym and when I travel. This makes it easy for me to reach my daily water intake.
3. Drink Fruit Infused Water
One of the biggest complaints about water is that it’s boring. So add some flavor to your water. There are some health benefits to fruit-infused water. By adding fresh fruit like orange, lemon and lime slices, you’ll get some of the nutritional properties plus it tastes refreshing. And veggies are also water rich foods. A glass of cucumber water is refreshing. Also, try adding herbs like mint or rosemary since herbs have health benefits too.
Related post: 5 Reasons To Drink Lemon Water Daily
4. Start Your Day With 12 Ounces Of Water
You say to yourself that coffee is just water with caffeine but not really. Coffee vs water in the morning has been talked about by many nutritionists. The health benefits of drinking water in the morning are well documented. If you can flush your system with water before coffee, you will feel more awake.
I personally add a scoop of AG1 to my 12 oz of water first thing in the morning and I infuse my body with nutrients. Learn the difference AG1 has made for me in the last year.
5. Drink Sparkling Water
If you need a little pizazz in your water, try sparkling water. If you are a soda drinker, ditch the soft drinks and try a good sparkling water. It satisfies your need for something different and there are many good brands on the market.
Spindrift is “Bobby Approved” and my favorite sparkling water (no artificial flavors). It also makes a great alcohol mixer.
6. Drink A Glass of Water Before Every Meal
I’ve been trying to do this for years. I just fill up an eight to 10 oz glass of water and gulp it down before my meals. Studies show it will curb your hunger and you’ll consume fewer calories. And, this small step will make it easier to reach your daily water goal.
7. Eat Your Water
Did you know that many fruits and vegetables are mostly water? That’s right, fruits and veggies are water-rich foods. Watermelon is 92% water. Cantaloupe is 90% water. Oranges are 88% water. And veggies like cucumbers, celery and zucchini are mostly water. Plus, when you eat real fruits and veggies, you get the benefits of vitamins, minerals and fiber while improving your daily fluid intake. It’s a win-win!
8. Set Reminders
In our digital world today, setting reminders on your phone is an easy hack to remind you to stand up and get a glass of water. Plus you’ll benefit from a few extra steps away from your computer or chair.
9. Workout More Often
It is way easier to drink water when doing physical activity. Your heart rate is up, you are sweating and your body naturally craves water. On the days I workout, I will drink 24 ounces of water just during my workout and that is a game changer.
It takes about 20 minutes to be in your bladder so plan your bathroom breaks accordingly.
The color of your urine actually is important. Clear urine is a good thing. Dark yellow urine can mean you are dehydrated. Clear urine typically is a sign that you’re well hydrated. Good hydration helps your body function at its best.
You are not alone. So many folks say they forget to drink water during the day which is why you should follow some of these easy tips listed above to improve your consistency.