How To Drink More Water
One of the simplest and best things you can do for your health is to drink more water.
Here's why water is so important, and how you can drink more.
Your body is made up of about 60% water, and every one of your cells depends on water to function. It keeps your tissues healthy, cushions and protects vital organs, helps with digestion and nutrient transportation, regulates your body temperature, and more.
Water also keeps your brain working well. Your brain is made up of about 75% water, so it makes sense that dehydration would affect the way you think and feel.
Studies have found that as little as 1-2% dehydration affects concentration, alertness, short-term memory, and mood.
A recent study which gathered data from about 9,500 people found that people who are less hydrated tend to have higher BMIs. Other studies have found that drinking water can help with weight loss.
One of these studies divided participants into two groups: both ate a low calorie diet, and one of the groups drank a bottle of water before breakfast, lunch, and dinner each day. After 12 weeks, the water group had lost a little over 4 pounds more than the other group. Water makes you feel full, so drinking water before a meal may prompt you to eat less during that meal.
When you drink more water, it also tends to displace less healthy drink options, like sodas, which means lower calorie and sugar intake.
Water is also a very important part of the chemical reactions that "burn" fat. If you're dehydrated those chemical reactions may not work as well as they should, which means less fat loss.
How Much Water Should You Drink?
You may have heard the advice: "drink eight 8-ounce glasses of water per day". That's a reasonable goal and it's easy to remember, but it's not accurate for everyone.
More recent research indicates that the average, healthy adult man needs about 15.5 cups (124 ounces or 3.7 liters), and women need about 11.5 cups (92 ounces or 2.7 liters) of fluid to rehydrate each day. That includes not only the fluid you get from drinking water, but also from other beverages and food.
About 20% of your daily fluid intake usually comes from food, and the rest from drinks. Many foods, mainly fruits and vegetables, are full of water. Eating more fruits and veggies (which is great for your health in so many ways) can help you stay hydrated.
If you’re very active, work outside, live in a hot environment, or if you’re pregnant or sick, you need even more water.
How To Drink More Water
Set a daily goal
Since everyone’s water needs are a little different, you should set your own specific goal. You could start with the common goal of 64 ounces of water each day, or aim for a little more.
You could also set yourself goals for certain parts of the day, like drinking at least 50 ounces before you leave work each afternoon.
Set reminders
It’s easy to get busy and simply forget to drink enough water. Set a reminder on your phone or calendar, or post notes in places you’ll see them often, like on your computer monitor or tv. Use your environment to your advantage by setting it up to make it easier to make healthy choices.
Always have a bottle nearby
If you realize you’re thirsty but don’t have water on hand, it’s going to be hard to achieve your goal.
Always keep a reusable bottle nearby and refill it often. Keep it in your line of sight, since seeing your bottle can serve as a good visual reminder to take a sip.
Drink a glass when you wake up and one before each meal
Get in the habit of drinking a glass of water first thing in the morning, as soon as you wake up. It can help get your day started on the right foot.
Also build a habit of drinking a glass of water before each meal. Drinking water can hep you feel fuller and be less likely to overeat.
Flavor your water
If you don’t like plain water, you can make it more interesting by adding some flavor. Avoid sugar and other processed flavorings and additives, and instead flavor your water with fruit or herbs. You can get inexpensive fruit infuser water bottles to make this easier.