It's no secret that we could all probably stand to drink more water. The Institute of Medicine recommends that men should be consuming about 3.7 liters (125 ounces) of water each day and women should have 2.7 liters (91 ounces). This isn't too far off from the standard 8 cups a day recommendation, except this one is actually backed up by evidence. They also say that about 80% of this comes from drinking and the other 20% generally comes from food. This recommendation does not account for people who are active or live in hot climates.
Obviously everyone is a little different in their needs, but aim to drink about 80% of the recommended intake. If you are active I would aim for 100% and consider the extra you get from food a bonus! If you are thirsty, drink more.
Here are some tips to help you get more water in your body so you can feel and look better! Water is essential to almost every process in your body, so make sure you give it enough!
- If you drink soda (which you shouldn't), make sure you have had at least 4 glasses of water before you allow yourself to drink a soda.
- Drink a glass of water at transitions during you day - when you get up, before you leave the house, when you get to work, before you eat lunch, when you get back from lunch, before you leave work, when you get home, and before you go to bed.
- Make it easy by having a big water bottle near you throughout the day.
- Keep track. Make yourself a chart with boxes to fill in or check marks. There are even apps that will help you track your intake (I use the FitBit app).
- Freeze fruit to use as ice cubes. Frozen lemon, lime, or orange slices will not only keep your water cold but also give it a little flavor and some electrolytes.
- Make it a competition. Have a contest in your office to see who can meet their daily water intake goal. Have prizes or just allow the winner bragging rights. Make it last all week for a bigger challenge.
- Drink a glass of water before you have a snack. People often mistake thirst for hunger. If you are still hungry 15 minutes after drinking the glass of water, then have a snack.
- Have a cup of (decaf) tea to mix it up, especially in the winter when it's cold out. Caffeine is a mild diuretic so drinking caffeinated beverages is actually counterproductive to hydrating yourself.
How do you make sure you get enough water every day? Leave me a comment and let me know your favorite tip for getting enough!
