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Wednesday 28 August 2019

Simple Ways to Drink More Water

SaVanna Shoemaker, MS, RDN, LD writes: "Your body is about 70% water, and drinking enough of it is vital for optimal health. Water plays many roles in your body, including maintaining electrolyte balance and blood pressure, lubricating joints, regulating body temperature, and promoting cell health. While everyone knows that it’s important to stay hydrated, doing so can be difficult at times.

Here are 12 simple ways to drink more water:
1. Understand your fluid needs

Before you decide to drink more water, you have to understand your body’s fluid needs. A common recommendation for daily water intake is 64 ounces (1,920 ml), or 8 cups, but this is not based on science. The National Academy of Medicine (NAM) recommends that men consume 125 ounces (3,700 ml) and women about 90 ounces (2,700 ml) of fluid per day, including the fluid from water, other drinks, and foods. However, NAM acknowledges that it isn't ideal to make broad recommendations about fluid needs, as they depend on your activity level, location, health status, and more. For most, simply drinking to quench your thirst will ensure you meet your fluid needs. Yet, you may need more fluid if you exercise regularly, work outside, or live in a hot climate.

2. Set a daily goal
Setting a daily water intake goal can help you drink more water. Simply the act of setting a goal can be motivating and make you more likely to make positive changes that last. To be effective, goals should be SMART, which is an acronym for the following criteria:
Specific
Measurable
Attainable
Realistic
Time-bound

For example, one SMART water-consumption goal might be to drink 32 ounces (960 ml) of water per day. It can also help to record your progress, which can keep you motivated to achieve your goal — and make it a habit.

3. Keep a reusable water bottle with you
Keeping a water bottle with you throughout the day can help you drink more water. When you have a reusable water bottle, you can easily drink water in any setting, whether you’re running errands, traveling, or at home, work, or school. Keeping a water bottle handy can also serve as a visual reminder to drink more water. If you see the bottle on your desk or table, you will constantly be reminded to drink more. Plus, it’s better for the environment than relying on single-use plastic water bottles.


4. Set reminders
You can also set reminders to drink more water using an app or the alarm on your smartphone or smartwatch. For example, try setting a reminder to take a few sips of water every 30 minutes, or set a reminder to finish drinking your current glass of water and refill it every hour. These reminders can help you increase your water intake, especially if you struggle with being forgetful or too busy to drink.

5. Replace other drinks with water
One way to drink more water — and boost your health and reduce your calorie intake — is to replace other drinks, such as soda and sports drinks, with water. These drinks are often full of added sugars, which can be extremely detrimental to your health. For optimal health, limit your added sugar intake to less than 5% of your calorie intake. Just one 8-ounce (240 ml) cup of soda per day can exceed this limit. Diets high in added sugars have been linked to obesity and other conditions like type 2 diabetes and heart disease. Furthermore, replacing these sugary drinks with water is an easy and cheap way to cut calories, potentially helping you lose weight.

6. Drink one glass of water before each meal
Another simple way to increase your water intake is to make a habit of drinking one glass of water before each meal. If you eat 3 meals per day, this adds an extra 3 cups (720 ml) to your daily water intake. Moreover, sometimes your body may mistake feelings of thirst for hunger. Drinking a glass of water before eating can help you discern whether you are feeling true hunger. What’s more, if you’re trying to lose weight, drinking a glass of water may help you eat fewer calories at the following meal.


7. Get a water filter
In America, and the UK, most tap water is safe to drink. However, if you have concerns about the quality or safety of your tap water, consider purchasing a water filter. There is a filter for almost every budget, from costly whole-home water filtration systems to inexpensive water-filtering pitchers. In addition, filtering your water could improve the taste. Point-of-use water filters, such as water-filtering pitchers or filters that attach directly to a faucet, can reduce levels of waterborne bacteria, lead, and arsenic in contaminated tap water to safe levels. Using a water filter is also less expensive and more eco-friendly than purchasing bottled water, which is oftentimes no different than tap water.

8. Flavour your water
If you dislike the flavour of water, or just need a bit of flavour to help you drink more, you have many choices. Using an inexpensive fruit-infuser water bottle is one healthy option. Popular fruit combinations to use in an infuser bottle are cucumber-lime, lemon, and strawberry-kiwi. Although, you can use any combination of fruits that suits your taste. You can also purchase water enhancers in powder or liquid form to add to your water, but be aware that many of these products contain sugar, artificial sweeteners, or other additives that may harm your health.

9. Drink one glass of water per hour at work
If you work a standard 8-hour workday, drinking a glass of water each hour you’re at work adds up to 8 cups (1,920 ml) to your daily water intake. Fill up your cup as soon as you get to work, and at the top of every hour, simply drink the remaining water and refill. This method will keep your water intake consistent throughout your workday.

10. Sip throughout the day
Sipping on water consistently throughout the day is another easy way to help you meet your fluid goals. Reaching for a sip of water consistently during your day will keep your mouth from getting dry and may even help keep your breath fresher. Keep a glass of water or a reusable bottle nearby and within your line of sight for a constant visual reminder to take a sip.


11. Eat more foods high in water
One simple way to get more water is to eat more foods that are high in water. Fruits and vegetables that are particularly high in water include:
Lettuce: 96% water
Celery: 95% water
Zucchini*: 95% water
Cabbage: 92% water
Watermelon: 91% water
Cantaloupe: 90% water
Honeydew melon: 90% water
*also known as courgette

In addition to their high fluid content, these fruits and vegetables are packed with vitamins, minerals, and antioxidants that promote your overall health.

12. Drink one glass of water when you wake up and before bed
An easy way to boost your water intake is to simply drink one glass when you wake up and another before you go to bed. A glass of cold water in the morning may help wake you up and boost your alertness. Plus, drinking water before bed can keep you from waking up with a dry mouth and bad breath.


The bottom line

Adequate water intake is essential to good health. The National Academy of Medicine estimates that most people need 90–125 ounces (2,700–3,700 ml) of fluid per day, including fluid from water, other beverages, and food. However, it can be difficult to drink water habitually, especially if you are busy, regularly forget to drink, or dislike the taste of water. Choosing from these twelve simple tips can help you boost your daily water intake."
SaVanna's full article with all information / research links is here

Related Post
It's Hot : Stay Hydrated : These Foods May Help You - read it here
Readers, we bring a variety of articles, studies etc. plus recent news/views and recipe ideas to this blog, we hope something for everyone to read and enjoy. Please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

28 comments:

Valerie-Jael said...

Good tips, water is so important. I never go out without a small bottle of it in my bag. Valerie

Sondra said...

Drinking water is so very vital to good health, and good use of water is so important to our Planet. Thanks for all this great info!

Sandi said...

But not too much! With low carb your electrolytes can get thrown off. Does that happen to you?

CJ Kennedy said...

Good tips

Christine said...

Great tips, I drink a lot of soda water but like plain water too.

Pam said...

Guilty, so totally guilty of NOT drinking enough water. I am so bad at it. However I have found that if I flavor it with a lemon then I can handle it more. Now that I am feeling some better with my water PT I feel more like putting an effort into taking the time to do a fruit water. My friend makes the best, strawberries, blueberries, .....crap, now I will have to look back on my pics to see what else she puts in there!!! I shall work on more water...thanks for reminding me.

Tom said...

...I'm never had a problem drinking enough water.

Ygraine said...

This is great advice, especially during this current heatwave we're having!
I am so often forgetting to drink more when the weather is hitting up...and so become quite dehydrated.
Thank you so much for this!😊😊

Hugs xxx

happyone said...

I have no trouble drinking enough water! : )

Catarina said...

Yes, we should drink water before we are thirsty.
Great tips.

Lowcarb team member said...

Sandi said...
But not too much! With low carb your electrolytes can get thrown off. Does that happen to you?

Hello Sandi, many thanks for your comment.
Since low carbing neither Eddie or I have experienced problems with our electrolytes, although we appreciate some people do. I do think that for most of us, if we drink to quench our thirst this should ensure we meet our fluid needs, and it is important for each of us to understand our own fluid needs.

We also include foods in our menu plans that contain sodium, potassium and magnesium and I think this helps.

As I've written before neither Eddie or I are medically trained, we write about our own experiences and pass on articles that we think will be of interest to readers. Talking of which Diet Doctor site has an interesting read about Electrolytes, you can see it here
https://www.dietdoctor.com/low-carb/keto/supplements

Hope this helps you, and other readers :)

… and as it's Wednesday as I type this, happy midweek-wishes

All the best Jan

Lorrie said...

I enjoy drinking water and drink it throughout the day. However, I really dislike drinking out of a plastic bottle and see no need to carry water with me everywhere unless I'm hiking, and carry my metal bottle with me. The modern dependence on carrying water bottles everywhere reminds me of pacifiers.

Debbie said...

i struggle with drinking a lot of water, i know i don't drink enough. you shared some good tips. i carry a water bottle, i do well at home but if i am out, i don't like to drink too much because i may be forced to use a dirty ladies room!!!

Elephant's Child said...

I do drink water. And in air-conditioned environments drink more. I really don't like plastic bottles though.

Jeanie said...

This is a terrific and important post. Love water and drink a lot -- and this is such a good reminder with great tips.

William Kendall said...

Good recommendations!

Snowbird said...

You remind me that I need to drink more water!xxx

CJ Kennedy said...

This in reply to your comment on my Wordy Wednesday post about Pumpkin Spice causing constipation. I think you took the post too seriously. I got the graphic off of Facebook. The constipation bit was added to discourage those happy souls who are rushing the season to get to Autumn with sweaters and all things pumpkin. Some of us don't want to see Summer end.😺 and we still have one month of Summer left. Enjoy your day!

Rose said...

I have been trying to drink more. It is so funny, sometimes I will be making myself stop and drink only to find I was really thirsty.

Lowcarb team member said...

CJ Kennedy said...
This in reply to your comment on my Wordy Wednesday post about Pumpkin Spice causing constipation. I think you took the post too seriously. I got the graphic off of Facebook. The constipation bit was added to discourage those happy souls who are rushing the season to get to Autumn with sweaters and all things pumpkin. Some of us don't want to see Summer end.😺 and we still have one month of Summer left. Enjoy your day!


Hi again CJ … and thanks for coming back to me via the low carb diabetic blog.
Yes, one month of summer left, and here in the UK we've had some lovely sunny days. I don't mind the Autumn, but my sweaters are still packed in their drawers waiting for cooler days!

With all the links in my reply to you on your blog, I hope you enjoyed the cute photograph of my grandson on the last link I gave :)
https://thelowcarbdiabetic.blogspot.com/2015/09/good-things-about-pumpkins-and-riddle.html

Many thanks

All the best Jan

Magic Love Crow said...

Great post! I love my water!!! Big Hugs!

Linda said...

I drink a lot of water. I get thirsty rather often. Our tap water tastes and smells bad so we have a countertop distiller. It takes a bit of electricity and a lot of time, but it is still cheaper than filters. Only an expensive filter works on our water.

David M. Gascoigne, said...

I am glad to see that you are promoting the use of a refillable bottle. Let's all work together to get rid of plastic water bottles once and for all. Are you listening politicians?

Sandi said...

Thanks for the info, Jan!

Iris Flavia said...

Our tap water is great and yes, add cucumber, mint, lemon... YUM!
No filter needed here as we get it from the Harz mountains.

NatureFootstep said...

water is important :)

Laurel Wood said...

Thanks for a great reminder. I have never been one to drink enough water and have made a great effort this summer.

Teresa said...

Muy interesante el reportaje. Un beso.