Your body has to do with 70% water, and drinking enough of it is crucial for optimal health.
Water plays lots of roles in your body, consisting of preserving an electrolyte balance and blood pressure, oiling joints, regulating body temperature, and promoting cell health.
While everyone knows that it is necessary to stay hydrated, doing so can be difficult sometimes.
Here are 12 simple ways to consume more water.
1. Understand your fluid needs
Prior to you choose to drink more water, you have to understand your body’s fluid requirements.
A common suggestion for daily water consumption is 64 ounces (1,920 ml), or 8 cups, but this is not based on science.
The National Academy of Medication (NAM) advises that males consume 125 ounces (3,700 ml) and females about 90 ounces (2,700 ml) of fluid daily, consisting of the fluid from water, other drinks, and foods.
NAM acknowledges that it isn’t ideal to make broad suggestions about fluid needs, as they depend on your activity level, place, health status, and more.
For a lot of, just drinking to quench your thirst will ensure you satisfy your fluid requires. You may need more fluid if you exercise regularly, work outside, or live in a hot climate.
2. Set a daily objective
Setting a daily water intake objective can assist you consume more water.
Simply the act of setting an objective can be inspiring and make you more likely to make favorable changes that last.
To be reliable, objectives should be WISE, which is an acronym for the following requirements:
For instance, one CLEVER water-consumption goal might be to consume 32 ounces (960 ml) of water daily.
It can also help to record your development, which can keep you inspired to accomplish your objective – and make it a habit.
3. Keep a multiple-use water bottle with you.
Keeping a water bottle with you throughout the day can help you consume more water.
When you have a recyclable water bottle, you can quickly drink water in any setting, whether you’re running errands, taking a trip, or in the house, work, or school.
Keeping a water bottle useful can also function as a visual suggestion to drink more water. If you see the bottle on your desk or table, you will continuously be reminded to drink more.
Plus, it’s much better for the environment than depending on single-use plastic water bottles.
4. Set tips.
You can also set reminders to consume more water utilizing an app or the alarm on your mobile phone or smart watch.
For example, try setting a suggestion to take a few sips of water every thirty minutes, or set a pointer to end up drinking your existing glass of water and refill it every hour.
These suggestions can assist you increase your water consumption, specifically if you struggle with being forgetful or too hectic to drink.
5. Replace other drinks with water.
One method to consume more water – and boost your health and minimize your calorie intake – is to replace other beverages, such as soda and sports drinks, with water.
These beverages are frequently filled with sugar-coated, which can be incredibly destructive to your health.
For optimal health, restrict your added sugar consumption to less than 5% of your calorie consumption. Just one 8-ounce (240 ml) cup of soda daily can surpass this limit (8Trusted Source).
Diet plans high in added sugars have been connected to obesity and other conditions like type 2 diabetes and heart problem.
Moreover, changing these sweet beverages with water is an easy and low-cost method to cut calories, possibly assisting you slim down.
6. Consume one glass of water before each meal.
Another easy method to increase your water consumption is to make a habit of consuming one glass of water prior to each meal.
If you eat 3 meals each day, this adds an additional 3 cups (720 ml) to your everyday water intake.
Sometimes your body may mistake feelings of thirst for appetite. Drinking a glass of water before consuming can assist you recognize whether you are feeling real appetite.
What’s more, if you’re attempting to slim down, consuming a glass of water might help you consume fewer calories at the following meal.
7. Get a water filter.
In America, most faucet water is safe to drink. However, if you have issues about the quality or security of your faucet water, consider acquiring a water filter.
There is a filter for nearly every budget, from expensive whole-home water filtration systems to economical water-filtering pitchers.
Point-of-use water filters, such as water-filtering pitchers or filters that connect straight to a faucet, can minimize levels of waterborne germs, lead, and arsenic in polluted tap water to safe levels.
Using a water filter is likewise cheaper and more environment-friendly than purchasing bottled water, which is often no different than faucet water.
8. Taste your water.
If you dislike the taste of water, or just need a bit of taste to help you consume more, you have many choices.
Utilizing an economical fruit-infuser water bottle is one healthy alternative.
Popular fruit mixes to use in an infuser bottle are cucumber-lime, lemon, and strawberry-kiwi. Although, you can use any mix of fruits that matches your taste.
You can also purchase water enhancers in powder or liquid form to add to your water, but be aware that a lot of these products consist of sugar, sweetening agents, or other ingredients that might damage 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 day-to-day water consumption.
Fill up your cup as quickly as you get to work, and at the top of every hour, merely consume the remaining water and refill.
This method will keep your water consumption constant throughout your workday.
10. Drink throughout the day.
Sipping on water regularly throughout the day is another simple method to help you meet your fluid goals.
Grabbing a sip of water consistently throughout your day will keep your mouth from getting dry and might even assist keep your breath fresher.
Keep a glass of water or a reusable bottle neighboring and within your view for a constant visual reminder to take a sip.
11. Consume more foods high in water.
One basic way to get more water is to eat more foods that are high in water.
Vegetables and fruits that are especially high in water consist of:
- Lettuce: 96% water.
- Celery: 95% water.
- Zucchini: 95% water.
- Cabbage: 92% water.
- Watermelon: 91% water.
- Cantaloupe: 90% water.
- Honeydew melon: 90% water.
In addition to their high fluid content, these vegetables and fruits are packed with vitamins, minerals, and antioxidants that promote your general health.
12. Consume one glass of water when you wake up and before bed.
A simple way to increase your water consumption is to just drink one glass when you wake up and another before you go to bed.
A glass of cold water in the early morning may assist wake you up and enhance your alertness.
Plus, drinking water before bed can keep you from waking up with a dry mouth and bad breath.
Read also: How Much Water Should You Consume Per Day?