How to Drink More Water Everyday
- 1 Drinking More Water
- 2 Why Water Matters
- 3 How Much is Enough?
- 4 A Quick Calculation
- 5 Signs that You Need More Water
- 6 Knowing when it’s Enough
- 7 Getting Water through Juices and Sodas
- 8 Use a Water Filter
- 9 Add Fruits
- 10 Ease Yourself into It
- 11 Homemade Ice Cubes
- 12 Frozen Fruits
- 13 Picture a Thinner You
- 14 Keep it Handy
- 15 Goal Setting
- 16 Use a Calendar
- 17 Find the Right Temperature
- 18 Make it a Contest
- 19 Every Half-Hour
- 20 Take Advantage of Candy Cravings
- 21 Choose Smaller Glasses
- 22 Go Bigger
- 23 Use a Straw
- 24 Part of the Beauty Regimen
- 25 Substitute Water
- 26 Hire Helpers
- 27 Small Goals
- 28 Track the Goals
- 29 Drink It
- 30 Break it up During the Day
- 31 Food Counts
- 32 First Thing in the Morning
- 33 Measure it in the Morning
- 34 Hang a Sign
- 35 A Special Cup
- 36 The Expo Marker
- 37 Water Friend
- 38 Get an App
- 39 Reward Yourself
- 40 See Dollar Signs
- 41 Encourage Your Family
- 42 Crunch Ice
- 43 Pay Yourself
- 44 Stop for Fountains
- 45 Tracking Progress
- 46 Force the Change
Drinking More Water
Most medical professionals suggest drinking eight 8-ounce glasses of water every day. This can seem like an impossible assignment for people who are accustomed to drinking juice, soda and tea. However, getting enough water doesn’t have to be difficult. Here are some tips to help you stay hydrated without it feeling like a chore.
Why Water Matters
Increasing water consumption starts with understanding why water is so important for your body. According to the Mayo Clinic, water is necessary for flushing the toxins from your organs. It carries nutrients to your body’s cells and creates the moist environment that is needed by your ears, nose and throat. It helps increase your energy levels and will works to keep you cool in warmer weather.
It also helps keep your joints lubricated, your skin soft and your muscles working smoothly. Avoid kidney stones and constipation by consuming plenty of water.
The fact is that water is a necessary part of our bodies and our lives. It’s vital that we consume enough of it to replace what is naturally lost through sweat, breathing and urination.
How Much is Enough?
The standard is 64 ounces, but this can vary slightly from one person to another. People who are taller and heavier should consume more water to keep their bodies functioning properly. If you are spending a great deal outdoors or working out then you will sweat more, so you should consume more water to replace what is lost through sweat. The fact is that the minimum you should be drinking is 64 ounces, but there’s a good chance that you actually should be consuming more water.
A Quick Calculation
There is a fast calculation that can help you determine how much water you should drink. Take your body weight and divide it in half. The resulting number is how many ounces of water you should consume in a single day. Therefore, a 200 pound man should be drinking 100 ounces of water, not just 64.
Add 8 ounces of water for every 20 minutes spent exercising a day. If you consume alcohol you should add that same amount in water to the daily regimen. Water isn’t just for athletes, it’s for everyone. Drinking water will help you stay well-hydrated and in better health.
Signs that You Need More Water
You don’t have to rely on measuring cups and charts to know if you are getting enough water. Your body will give you warnings signs if you are not taking in enough water on a regular basis. Here are some symptoms that indicate you are not getting enough water.
- Ongoing fatigue – Water helps you stay energetic. If you are constantly feeling tired, the culprit may actually be chronic dehydration.
- Dark urine that is yellow or amber in color with a strong odor – When there is less water to carry away the waste, your urine will take on a darker color and a powerful odor.
- Trouble concentrating and compromised short term memory problems – The reasons for this are unknown, but many people report being able to concentrate and remember things better whey then are well-hydrated.
- Muscle pain and lower back pain – Your muscles need water to stay hydrated and continue functioning. Dehydration can lead to muscle pain and lower back pain.
- Constipation – The water helps keep the bowels moving, as well.
- Sticky saliva and dry mouth
- Slight headache
Knowing when it’s Enough
When you are consuming enough water your urine will range in color from clear to pale yellow. You should also be visiting the restroom to urinate at least 4 times a day if you are getting enough water. Expect bowel movements to be softer and easier to pass. Overall you should feel healthier and have more energy when you are meeting your body’s requirements for water.
Getting Water through Juices and Sodas
The problem with filling your water requirement with soda pops and juice drinks is the extra calories and chemicals that you don’t want. It’s not that the water in these drinks doesn’t count, but the extra calories, chemicals and sweeteners are not doing anything to improve your health. To get the greatest benefit, only crystal clear water will do.
Consuming More Water – Here are some easy methods you can use to increase your overall intake of water during the day. Choose the ones that interest you or may work for you. There is no single solution that will work for all people, but hopefully you can find something on this list that will help you feel better.
Use a Water Filter
One quick way to consume more water is to make it taste better. Water filters are reasonably priced and simple to add to your home. In addition to making the water taste better, filters will remove the chemicals that you really don’t want, such as chlorine and fluoride. Choose a filtered pitcher than can be filled and left in the refrigerator or add a filter to the kitchen tap.
Adding slices of orange, lemon, lime, mint or even cucumber can give a touch of flavor to your water without affecting any of the health benefits. When the water is pleasurable to drink, getting the required amount becomes a lot easier.
Ease Yourself into ItIf you really hate drinking water, try this method to get yourself accustomed to the refreshing taste of water. Start by adding a little water to a juice you enjoy. Every day, add a little more water to the juice. This will allow you to gradually reset your brain to enjoy the taste of water in just a few short weeks.
Homemade Ice Cubes
Make ice cubes using fresh fruit juice and delicious herbs, and then use those cubes in your drinking water. They will add a hint of taste, and your friends will be impressed, also. Have some available at your next party to encourage more people to choose the clear beverage.
Another option is to simply toss some frozen berries into your water bottle. As they melt they will naturally flavor the water, and this requires less time than making ice cubes. It’s also a simple solution that you can take with you when visiting friends and family.
Picture a Thinner You
Water can help you lose weight, so the next time you reach for a glass remind yourself that it’s the world’s easiest diet. Before enjoying a meal, drink a glass of water. Drink water during the meal and then have another glass afterwards. The water will fill you up first, so you’ll eat less food and start to lose weight.
Keep it Handy
Keep a bottle of water at your desk and have some near you at home. You are more likely to drink it when it’s in easy reach. As soon as the pitcher is empty, refill it so you can keep moving towards the final goal.
You know that you need to drink 8 glasses of this clear liquid, so set that as a goal to start. When one glass of water is consumed, make a mental checkmark and then start working on the second one. Keep moving towards your goal throughout the day.
Use a Calendar
To help with the goal-setting, use a calendar to track how often you are meeting your goal. Every day that you manage to consume the right amount of water, give yourself a sticker or star on the calendar. At the end of each week look to see how you did with the goals. Make another goal to increase the number of stickers you receive each week.
Find the Right Temperature
When it comes to water, temperature is everything. Try some different ones to see which temperature is right for you. If you want it ice-cold, keep a pitcher of water in the refrigerator. If you find that room temperature is your preference, keep a pitcher on the counter or your desk.
Make it a Contest
A little friendly competition can go a long way. Make a friendly wager with a co-worker regarding who can drink more water during the day. Keep track of your intake and then compare notes at the end of the day. The same thing can be done at home with a spouse, the kids or a neighbor.
One easy way to consume more water is to drink 4 ounces of water every half-hour during an 8-hour workday. 4 ounces is a small amount that can be consumed quickly, and meeting your goal during the workday will allow you to enjoy other drinks in the evening.
Take Advantage of Candy Cravings
Cravings for candy and other sweets can undo your dieting efforts. Instead of reaching for a little chocolate bar, reach for a glass of water. You’ll curb the cravings, lose weight and increase your water consumption during the day.
Choose Smaller Glasses
The model calls for 8-ounce glasses, but you can choose any size that works for you. Take a 4 ounce glass and empty it 16 times throughout the day. The benefit of smaller cups is that you can empty them more quickly, allowing you to feel like you are closer to your goal.
Another option is to go for bigger glasses. The benefit here is that you won’t have to fill it as often, so there’s less to keep track of. Large mugs with lids and straws that hold 36 ounces ore more are a good choice that will only have be filled 2 or 3 times during the day.
Use a Straw
Straws aren’t just for kids. They’re for anyone who wants to easily drink more water. You will get more water and consume less air, allowing you to finish off that 8-ounce glass faster. If you’re really serious about the water consumption, get a pack of straws and keep them handy.
Part of the Beauty Regimen
Water is necessary for keeping your skin soft and supple, so make drinking enough part of your overall beauty regimen. Drink a big glass before you cleanse and moisturize, then drink another big glass afterwards. You’ll not only be getting water, but you’ll make your skin healthier from the inside out.
The next time you reach for a soda or other drink, consider replacing it with water to create a healthy habit. Think of how much water you can consume in a day if you replaced every fruit drink and soda can with a big glass of water. Of course you can still enjoy these drinks in moderation, but replace several with water to enjoy a healthier body and more energy.
Your kids want to see you succeed and love the idea of being able to help you. Ask them to remind you to drink your water and offer them a sticker as a reward. Be prepared to receive too many reminders with this option.
Start with small goals and build on your success. Instead of shooting for those 8 full glasses every day, start with a goal of drinking three or four glasses and gradually work your way up to the full level. This is not a diet or a temporary challenge. Drinking more water is a true lifestyle change and should be treated as such.
Track the Goals
Marking your successful days on a calendar can help you meet goals, but you can also make greater progress by tracking your progress other ways. Make a little chart for your desk and put a mark on it every time you finish a glass.
Sipping water won’t get you to your goal. Take large gulps of your drink so you can enjoy the health benefits of drinking enough water. The faster you can finish one glass the sooner you can move on to the next one.
Break it up During the Day
Break up the water intake throughout the day, and then use meals to help yourself track how you’re doing. Drink a glass or two before breakfast, shoot for two before lunch, two before dinner and two more before going to bed. Your meals can serve as good trackers to help you reach the goal and you won’t feel overwhelmed with it at any point during the day.
Some foods are naturally high in water and are enjoyable to dine on. Replace chips and crackers with foods like carrots, cucumbers and watermelon to get more water in your diet while also enjoying a quick snack.
First Thing in the Morning
Start the morning out by quickly drinking several glasses at once. You will be halfway to your goal and you’ll be starting the day out right.
Measure it in the Morning
Start your day by filling a pitcher with the required 8 glasses of water. Work on drinking it throughout the day. When you are able to watch the water literally vanish as you near your goal it will be easier to keep moving towards the finish line.
Hang a Sign
Hang a sign on your refrigerator to remind yourself that you are shooting for drinking water rather than soft drinks and juices. When you’re thirsty, take the reminders advice and reach for the water instead of the carbonated drinks.
A Special Cup
Dedicate a special cup or mug for drinking your water. This can make it more interesting, and help you stay on track.
The Expo MarkerKeep an expo marker near your regular glass for water. Every time you finish off a cup, make a hash mark on the water glass. When it’s time to wash the glass at the end of the day, the marks will wash right off and you will be able to see exactly how much water you consumed.
Most tasks are easier to finish when you do them with a friend. Get a friend to hop on the water bandwagon with you. Remind each other to drink more water and share tips about how you can add more water to your regular day.
Get an App
Smart phones even have apps for drinking more water. The Drink More Water app for Android is designed to help you keep track of how much water you’ve had during the day and it will give you reminders when it’s time to drink some more.
Waterlogged is the app for drinking more water that’s designed especially for the iPhone. When you consume some water, add it to the tally and Waterlogged will keep track for you. Reminders can also be set so you don’t go too long without hydrating yourself during the day.
Promise yourself a reward for meeting your water goal when you are first getting started. It doesn’t have to be expensive. It could be something as simple as ten minutes of quiet time to play a game guilt-free. Once you are in the habit of drinking water throughout the day, extend the reward period. Maybe you only reward yourself if you drink enough water every day for a solid week, or two weeks. As you move into this stage you can make the rewards larger or keep them the same.
See Dollar Signs
If you’re motivated by money at all, this can help you get enough water. Remember, water is basically free. Drinking the full 8 glasses a day won’t increase your water bill at home, but it certainly will lower your grocery bill. Even if you are adding fresh fruit to the glass, your overall grocery bill will still drop if you are drinking fewer sodas and flavored drinks.
Encourage Your Family
Habits like this are easier to stick with if they’re done as a group. Encourage the rest of your family to join you. You can remind each other to grab water rather than soda and you can help each other keep track of progress and goals. For extra fun you can even set rewards based on the entire family making the water goals.
The water doesn’t have to be in liquid form, you can get it through ice, as well. If you love the feel of ice crunching, then get your water through the ice. It’s a good idea to use the small cubes of ice that are easier to crunch so you don’t wind up harming your teeth.
Every time you drink a glass of water, drop a dime in a little water bottle. Tell yourself that when there’s enough money in the bottle, you can treat yourself to something special. Set a goal for what you would like to pick up when there’s enough cash. Remember, it’s not about saving the money for a special item as much as it is about setting goals for drinking water and reaching those goals. This is something that can work especially when trying to get your kids to drink more water.
Stop for Fountains
Every time you see a fountain, stop and take a nice, long drink. This can be hard to measure so it’s difficult to count it towards goals, but it still helps to get you in the water habit.
There are several ways to track the progress as you drink water. Keep 8 hair bands or bracelets on your arm and take one off every time you drink a glass of water. Men can stick 8 paperclips in one pocket and more them to the other pocket every time they drink a glass of water.
Force the Change
It’s been proven that you can reset your taste buds by forcing yourself to consume certain items. Even if you hate the lack of taste that water has, you can train yourself to love it by drinking it every day for two weeks. Force the change and develop a love of water by forcing yourself to drink water throughout the day, every day, for two weeks. By the end of two weeks, you will enjoy water and consuming enough throughout the day won’t be as tedious.
Drinking plenty of water is vital to enjoying more energy and greater overall health. Once you are in the habit of consuming plenty of water, you won’t have to mess with keeping track of it. Watch your urine and pay attention to your body to determine if you still need to increase the daily water intake. If you are consuming 64 ounce of water a day and your urine is still dark and pungent, then you know that your water intake number should be higher.
The need for water isn’t a fad or a passing phase. It’s a fact of life. Proper levels of water must be consumed to keep the body healthy and provide you with plenty of energy. Make this change not only for the health benefits but also for the beauty benefits and the increased energy.