Ways To Drink More Water
Of all the things we consume on a daily basis, water is the one thing we need the most but tend to consume the least. The average daily recommendation is about 8 glasses but it can be considerably more if you spend a lot of time doing physical activities. For some people, this amount is very easy to achieve, but others find it difficult to even remember to drink enough water to avoid dehydration and only reach for a glass when a real thirst comes over them. When this happens you can start to feel lethargic and you may get a headache.
We all know there are many reasons to drink water but most people see it a little on the boring side. Instead of sticking to plain water they reach for fruit juices or fizzy drinks, both of which are high in sugar. So what can we do to increase our water intake and make sure we stay properly hydrated? We’ll look at 10 tricks that will make you drink enough water.
1. Try Infused Water
Let’s face it, plain water is the best thing you can drink but it can get a little boring. You don’t really want to add any artificial flavors to it and you definitely want to avoid anything sugary. The good news is, you can have a totally refreshing glass of water with lots of flavors without adding sugary syrups and powders that also add unnecessary calories. You can add cucumber, mint, lemons or strawberries and keep them in a jar of water in the refrigerator overnight so that their flavors infuse into the water. The combinations of fruit, herbs and other flavors you can add to your water are endless so experiment a little until you find your own special recipe. The other thing you can do is freeze pieces of lemon or lime and throw them in your water bottle before you head out. Your water will taste great and you’ll also sneak in a few extra nutrients.
Don’t overlook your hot beverages either. Coffee and tea in moderate amounts will also ensure you keep your fluid intake at a decent level and most people love these drinks. If you’re a coffee lover, avoid adding sweeteners, flavored syrups, and other trendy additives as these add calories more than anything else. Tea is a better option and herbal teas like green tea offer a host of health benefits as well. If you can’t drink tea without sweetener you can always stir in a spoonful of honey.
2. The Best Times To Have A Glass
Getting enough water involves developing good habits. It’s not always easy but you can start with a few simple steps to get you on the right path. Start with having a glass of water as soon as you wake up in the morning. This will seriously improve your morning routine. Most people don’t wake up during the night for a glass of water so that glass or two in the morning is the perfect time to start rehydrating. It’ll help cleanse your body before you start consuming other things.
It’s also beneficial to have a glass of water before each meal. Apart from helping you increase your water intake, this will also help you if you are trying to lose weight. That glass of water will give a feeling of fullness so you’re more likely to eat less and it will also help you with digestion.
The other good time to drink water is right after you visit the bathroom. You’ll have gotten rid of some of the fluids so this is the ideal time to get a little more back in. Apart from helping you develop the habit of drinking more water, it will also be extremely beneficial for the health of your kidneys and the rest of your urinary tract. This increased frequency of flushing your system with water also flushes your bladder and kidneys minimizing the risk of getting a urinary tract infection.
3. Get Help From Technology
It’s not always easy or convenient to track how much water you drink every day. You’re not going to keep a written journal to monitor your water intake because it’s impractical and inconvenient. You’d have to take a pencil and notebook with you everywhere you go and we all know the novelty of that will wear off fast. Why not use something you do have with you almost everywhere and all the time? Our smartphones have become an integral part of our lives and there are apps for almost everything including ones that not only track the amount of water you drink but will also remind you to have a glass if you’ve neglected your regular dose. There are literally dozens of water tracking apps you can choose from that take into consideration your overall health, weight and the amount of activity you engage in. These apps then calculate the amount of water you should be drinking and notify you to have a glass if you’re a little forgetful.
4. Get Yourself A Great Water Bottle
A good water bottle is sure to keep you motivated enough to drink more water. You can get one to suit your personality which will also make it easily recognizable when you’re out playing sports with your friends. For activities on really hot days, you want to keep your water relatively cool so you may want to look at getting yourself one of the many great insulated water bottles.
If you’re looking at taking your water drinking and tracking up a notch you can also look at a high-tech water bottle. These bottles can be coordinated with your water tracking apps so that practically every time you drink from such a bottle the information is sent to the app on your smartphone. This will take all of the guesswork out of water tracking for you.
5. Out Of Mind, Out Of Sight
One of the major reasons we often neglect our water intake is because we getting too caught up in our work. We focus so much on the task at hand that we overlook our physical needs. Adding to that is the inconvenience of getting up from our desks every half an hour or so to refill our glass and because we don’t see the glass of water on our desks, we simply forget that we need to drink.
The simple solution to this dilemma is to keep a jug or bottle of water on your desk at all times where you will constantly be looking at it. This way you’ll be mindfully reaching for water with a little more frequency and you’ll manage to get enough water while you work. You’ll still have to refill your jug or bottle, just not so often. If you’re worried about the quality of ordinary tap water there are filtered water bottles and jugs that will go a long way in making sure you’re getting pure, clean water.
6. Invest In A Good Water Filter
Many people are reluctant to drink plain tap water, particularly in cities, because this water is often treated with a cocktail of chemicals. Bottled water is not always a good option, especially because it usually comes in plastic bottles which release harmful substances when they are exposed to heat sources, such as being left in a hot car or out in the sun. You can get bottles with their own little filters which is great when you’re out and about. But when you’re at home or at the office this can be a little inconvenient. Investing in a good quality water filter for your tap is the better option and will ensure everyone in your home or office building has access to clean water all the time.
7. Water Down Your Juices And Sodas
No matter how much water you drink, you’ll still want to have something different from time to time. You may have a favorite fruit juice from your home juicer or even a soda (if you have a soda maker). While it’s perfectly fine to indulge in these beverages from time to time, the high amounts of sugar in these drinks should be a deterrent. To enjoy these drinks without the overdose of sugar simply water them down. You’ll still get your flavor and a little bit of a sugar fix, but you won’t be overloading your system with all those empty calories.
8. Add Some Sparkle To Your Glass
We all know that fizzy drinks are overloaded with sugar and are a leading contributor to obesity in the western world. Yet many people still love to drink these bubbly brews. You can still enjoy your glass of fizz without the sugar by simply switching to sparkling or mineral water. In fact, many people prefer a glass of mineral water with their meals as it helps with indigestion. If you’ve got a juicer at home you can really vamp up plain mineral water. Try juicing citrus fruits, apples, carrots, ginger and celery and diluting them with sparkling water. Not only will this add a little excitement, but these juices are also a great source of vitamins and minerals. Make yourself your own special flavor combination first thing in the morning and see your energy levels soar. If you don’t have a juicer you can freeze slices of lemon or lime and add them to your glass.
9. Look For Water-Rich Foods
You don’t need to just keep counting glasses to ensure you’re getting enough fluids. There are many foods which are rich in water as well. Many fruits, in particular, have a high water content. Some obviously have more than others. This is where the humble watermelon is the king. There is no better way to increase your daily water intake than to munch on a huge chunk of perfectly chilled watermelon on a hot summer’s day. Of course, variety is important, so mix up your fruit and fluid intake with a big bowl of fruit salad mixing in fruits that have that all important water content. While we’re on the topic of salads, don’t forget your vegetables. Many of these, like lettuce, cucumbers, and tomatoes, also have a high water content. Drizzle a little lemon juice over your salad and enjoy.
10. Don’t Leave Home Without It
The best way to avoid dehydration is to have water with you wherever you go. It’s relatively easy when you’re at home or anywhere in town, but what do you do when you’re camping or hiking? You still need water and, if you’re doing a lot of walking, you need a lot of it. If you’re lucky you’ll find a natural source of water while you’re roughing it, but not every place in nature has a river or creek. Fortunately, you can take a considerable amount of water with you wherever you go. Hydration packs have made it possible to spend several hours in the great outdoors without running out of the water. Essentially they consist of a large bladder that holds the water and is encased in a special backpack. Not only is this a major convenience for campers and hikers, but it also gives the option of attaching a tube-like straw that you keep close to your mouth so you can continue walking and take a sip whenever you need to.
Drinking enough water is difficult at first, especially if you’re not already in the habit of getting your 8 glasses a day. If you tend to only drink water when you actually feel thirsty, bear in mind that by the time you are experiencing thirst, you are already partially dehydrated. Start with some of these great tricks and you’re well on your way to developing good water drinking habits. Once your body gets used to having water at certain times you’ll find you have a natural desire to continue with these habits. What’s more, you’ll do so without the need of reminders. Stay healthy and stay hydrated.
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