Drinking water should be easy…a simple thing…a natural thing to do.
But in today's times, it isn't. With some many options so readily available (sodas, energy drinks, fancy coffee drinks, sports drinks and more), it's more difficut than ever to drink water to stay properly hydrated.
So many of us get to the end of the day and realize, “oops, not enough water for me today”. But this is problem has an easier fix than it seems! You just need to build a few mindful habits into your day.
By creating new habits, you and your family can all drink more water with very little thought and effort.
Why drink more water?
There are numerous health (and beauty) benefits to drinking plenty of water. Here are 10 great reasons to drink more water every day.
- Skin Complexion improvement
- Maintains regularity/prevents constipation
- Flushes out toxins
- Boosts the immune system
- Natural headache remedy
- Improves mood
- Prevents cramps and strains
- Increases energy
- Promotes weight loss
- Improves memory and brain function
How much should you drink and how to tell if you are drinking enough
Men tend to have more muscle mass, which holds more water than fatty tissues, so they need to drink more than most women. Pregnant and nursing women also need to drink more. People who work out hard and sweat a lot need to drink more water as well.
Unfortunately, there's no precise formula for just how much to drink. In my research, I've read anywhere between 64 oz a day (women) to 125 oz a day (men). I've also read that taking your body weight and dividing it by half then drinking that amount of water in oz every day (say you weigh 140 lbs – half would be 70 lbs; drink 70 oz per day).
I suggest that if you don't know where to start with how much to drink, try starting with the method using half your body weight and adjust from there. Try it for a few days and see how you feel.
Things to keep an eye on:
Notice that you're feeling thirsty? Drink up! That feeling of thirst comes on as the body's hydration levels are dropping. Try drinking an 8 oz glass of water and see if you feel more satisfied.
Also, taking a look at your urine (or your kid's urine) is a good way to help gauge how hydrated the body is. Shoot for a light yellow or clear urine. Medium to dark yellow means you need more water.
If you are noticing feelings of thirst or dark urine, adjust how much you are drinking by adding at least another 8oz each day.
12 ways to add water to your day
Here are 12 simple ways to drink more water each day. Pick even just one or two, and your body will thank you!
1. Wake up with water
Are you like me? I tend to get out of bed and hit the floor running. Maybe later I think about drinking some water. If so, try having a glass by your night table and drink it when you wake up. The great thing about this is that you will drink a full glass before your brain even wakes up and your feet hit the floor.
2. Get a water infuser bottle
Cut up some of your favorite fruits and veggies then add them to you infuser bottle. Not only do you have luxurious spa water on the go, but you get the benefits of the fruits and veggies too!
3. Start each meal with water
Drink a full 8 oz glass of water before each meal. Not only will you stay better hydrated, but you will feel more full during the meal. This will help prevent you from overeating, helping you keep your weight in check!
4. Set goals
You can do this a couple of different ways.
- Try setting a goal for having 2 cups of water down by a certain time of the day and continue with similar goals through the rest of the day. (2 cups of water by breakfast, 3 more cups by lunch, etc)
- Another way to do this is to have a favorite water bottle with oz marked on it and have a goal to drink the entire bottle-worth of water by a certain point of the day. This is my favorite way
5. Track it on an app
If you are someone who uses technology a lot and uses technology to help with giving you reminders, consider getting an app that tracks your water. Some great options: Daily Water, Water Drink Reminder, and Gulp – Hydrate and Track Water.
6. Keep it close by
Carry a bottle with you all day. Not only does the bottle serve as a reminder, but it also makes it easier to sip throughout the day as well as track how much you are drinking.
7. Drink it hot
If you aren't a fan of cold water, try heating it up. Add herbal tea or lemon for flavor. Avoid teas with caffeine, because caffeine is dehydrating.
8. Track it with a chart
If you are a traditional pen and paper person, keep a chart handy and track your water intake that way.
Don't feel like you have to change everything at once
Remember, any changes you make for the better, no matter how small, are great! Don't feel like you have to try all these ideas or completely change how you drink water in a day. These ideas are only meant to help guide you in realistic and simple ways toward healthier living by drinking more water throughout the day.
Tell us in the comments: Do you think you drink enough water each day? How much do you currently drink?
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