Getting the proper amount of water each day is such an important habit for your health as water affects every cell in your body.
A study found that being dehydrated by just 2% impairs performance in tasks that require attention, psychomotor, and immediate memory skills. With hydration being so important for your physical and mental performance, it is important to learn key tips on how to increase your water intake everyday and know the signs of dehydration.
Growing up in a climate that reached temperatures over 100 degrees meant that I quickly realized just how important drinking water was. I also learned how quickly you can forget about the need for water and become dehydrated.
Being hydrated also means clearer skin, a brighter complexion, healthier gut, balanced body fluids, and overall feeling so much better. Which brings us back to the whole reason you clicked this post; to find easy ways to drink more water throughout the day. And you’ve come to the right place.
It is not just the temperature outside that affects your hydration. Anyone can become dehydrated from a multitude of different factors, including age, activity level, your body’s fluid reserve and more. In fact, Kaiser Permanente nephrologist Steven Guest, MD, says, “Fluid losses occur continuously, from skin evaporation, breathing, urine, and stool, and these losses must be replaced daily for good health”.
The Recommendation Daily Water Intake:
According to the National Academies of Science, Engineering and Medicine, the recommended daily fluid intake is approximately…
- 2.7 liters (91 ounces) for women
- 3.7 liters (125 ounces) for men
This water intake amounts are rough estimates. Everyone’s fluid requirement is different and varies greatly. Those who are physically active or live in a warmer climate may need more.
Being one of the 5 essential elements and one of our necessities to live, it is evident that water has a substantial effect on your body’s health and well-being. While, drinking water may seem easy, but it can become hard to remember each day and even harder to force yourself to drink, resulting in many people failing to meet these requirements.
If your interested in learn more about health and wellness practices, read my Happiness and Health Wellness Series.
Here are 12 different ways to make drinking water easier…
1. Always Carry a Water bottle
You can’t drink water unless you have water available to drink. Simple as that.
Carrying around a water bottle everywhere you go will make drinking water so much more convenient. And I mean everywhere; To work, the grocery store, errands, a friend’s house. Basically, every time you leave the house, make sure you have a water bottle with you.
2. Use a straw
Drinking out of a straw is so much more fun, and leads to more water consumed just because it’s more convenient than unscrewing a lid. Using a straw also means you can sip on it. Investing in a few refusable straws or getting a lid that has a straw will help you drink more water through the day without even noticing.
3. Add Flavor
If you struggle to drink water because it is so boring and plain, add some flavor. There are so many kinds of flavoring you can add to your water. You can add MiO flavoring, water enhancers, fresh fruit and so much more.
4. Set a specific goal
Telling yourself you are going to drink more water throughout the day is easy but if you don’t have a specific goal in mind, it’s going to be a lot harder to reach your daily water intake goals. Instead of saying your goal is to drink more water, make it specific.
Maybe your goal will be to drink 100 ounces of water or drink 4 full water bottles each day. Having a specific goal will help you measure and keep track of how much water you are drinking.
5. Drink one glass of water before each meal
Adding an extra glass of water before each meal is a great way to drink more water throughout the day. Not only that but drinking water before a meal will help you feel fuller faster and reduce the number of calories you consume. It will help you avoid overeating as well.
6. Drink sparkling water or mineral water
Drinking sparkling water and mineral water is another great way to spice up your water. Drinking water all day feels like a lot but sipping on some sparkling water can give you a refreshing feeling and a change of pace.
7. Eat water-rich foods
A good way to increase the water you consume is buy eating your water intake. Eat foods that contain a high percentage of water. There are a ton of fruits and vegetables that are over 90% water. Some great options include cucumber (96% water), zucchini (95% water), tomatoes (95% water), watermelon (92% water), and grapefruit (91% water. Try these recipes to get started: Simple and Healthy Pesto Caprese Chicken and Zucchini Taco Boats.
8. Use a marked water bottle
It’s never a good thing when it’s 8pm and you realize you have only consumed half your water intake for the day and then must begin chugging water to reach your goal. It’s okay, we’ve all been there! However, using a water bottle that has markers along of the side is a great way to track your progress throughout the day to keep you on track each hour.
9. Drink water right when you get up
In the morning it is especially important to drink water because it’s been around 8 hours without giving your body water. Drinking a glass of water right when you get up will give you a kick start to your daily goal.
10. Add fruit to your water
Adding fruit to your water is a fun way to enjoy drinking water. Some fruits that taste amazing in water include strawberries, cucumbers, lemon, oranges, watermelon, and more.
11. Set reminders
Everyone gets busy throughout the day and drinking water isn’t always at the top of your mind. Setting a remind to drink more water is a great way to reach your water intake goal without stressing about it all day.
12. Challenge a friend
Doing something with a friend is always easier and more fun than doing it by yourself. Challenging a friend can keep you both accountable and make drinking water a friendly competition. If you are a competitive person and love a challenge, this may be the perfect solution.
Signs Your Dehydrated
It is so easy to become dehydrated. In fact, if you feel thirsty, you are already dehydrated and may experience symptoms such as headache, fatigue, dizziness and more. Staying ahead of the game is the best way to avoid dehydration. However, being able to recognize the signs of dehydration can help avoid more severe cases of dehydrate and symptoms.
Here are 5 signs your already dehydrated…
- Darker or less frequent urination
- Dizziness
- Fatigue
- Dry or sticky mouth
- Headache
- Dry skin
- Feeling thirsty
- Fever and chills
- Rapid heartbeat
“Drinking water is like washing out your insides. The water will cleanse the system, fill you up, decrease your caloric load, and improve the function of all your tissues. “ – Kevin R. Stone
References:
Dehydration: Causes & Symptoms (clevelandclinic.org)
Nourish by WebMD, Katheen M Zelman, MPH, RD, LD: Drinking Water
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