What’s your daily water intake? If you’re like me, you may not be getting enough water each day. Water is necessary for good health. The USGS explains that water aids in key body functions such as regulating body temperature, digestion, removing toxins, and cushioning your joints. With all those benefits, it’s imperative we find a way to drink more water each day.
According to the Mayo Clinic, 50-70% of our body weight is water. Daily water requirements will vary for each person based on things like gender, physical activity and geographic location. However, the common suggestion of 8 glasses a day is a great place to start.
Ways to Drink More Water
If you are like me and prefer to drink something other than water (Diet Coke 😀), eight glasses can seem like an impossible goal. While sodas, tea and coffee count towards your daily water intake, the added chemicals, caffeine and sugars make those drinks a less healthy option. Here are five ideas to help us increase our daily water intake.
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5 Ways to Drink More Water
1. Set Your Daily Goal & Track it
Determine your daily water intake goal. This will require you to do a little research since the amount you need will vary based on your activity, gender, and geographic location. Make sure your goal is specific, measurable, and attainable. For example, you might set a goal to drink 64 ounces of water each day. You will be able to measure and track if you did indeed drink 64 ounces of water in a 24 hour period based on the size of the water bottle you are using.
If you never drink water, start small and gradually work your way up to your total daily water intake goal. Starting small will give you small wins that will provide the positive reinforcement you need to keep changing and creating a better habit of drinking water. Remember, even if you don’t meet your goal, any water intake is good! Just keep trying!
2. Get a reusable water bottle
Carrying a reusable water bottle, especially one with ounces clearly marked on the outside, will help you easily track your water intake. Refill the water bottle throughout the day at your company’s water cooler. Track your refills and document your water intake each day to see your progress!
3. Set frequent reminders
Use your calendar, phone, or smart watch to set frequent timers to remind you to drink your water. Set it for every 30 minutes, every hour, or every few hours and make sure you have met your intake goal for that time period. I know we get busy at work and totally forget to stop and drink water. These automatic reminders will help you remember to stop and take care of your body.
4. Add Flavor and Fruit
Plain water is not my favorite. It’s pretty boring! One great way to give your water a kick is to add some flavor. A slice of lemon, cucumber and/or mint gives water a refreshing flavor. You can even purchase a fruit-infuser water bottle and add flavor that way. However, be careful to stay away from adding flavored drink packets to your water bottles. Many of the flavored drinks contain sugar or artificial sweeteners that can be unhealthy.
5. Drink water before meals
Another easy way to increase your water intake is to intentionally drink a glass of water before each meal. Sometimes our bodies mistake thirst for hunger. By drinking a glass of water prior to each meal, you are helping reach your daily goal and ensuring you don’t overeat because you are thirsty.
You Can Do It!
Water is essential for a healthy body. Set a daily water goal and set yourself up for success by tracking your intake with a reusable water bottle, setting automatic reminders, flavoring your water, and drinking water before meals. These 5 simple ideas will help you increase your daily water intake.
It’s not always easy to get the recommended amount of daily water, so don’t get discouraged if you don’t always meet your goals. Something is better than nothing. It takes time to change and make good, healthy habits. You’ve got this!
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