Water is life, here are 11 simple ways to drink more water

Drinking the recommended amount of H20 every day isn’t always easy, especially when there are so many delicious drink alternatives (hello, soda is always available to quench your thirst). At the end of a marathon or on a hot day in the sun, the water may look like, ExcellentDrink a big glass of water, but on an average Monday, slogging through a work day, that’s not always the most attractive option.

But adequate H2O consumption is crucial not only for maintaining good physical health but also for maintaining good mental health. “Drinking enough water helps our bodies function better, and when we drink the right amount of water, we experience benefits such as increased energy and reduced fatigue. [food] “When we don’t get enough fluids, we often feel lethargic, cranky, and even hungry,” says certified personal trainer and nutrition expert Rachel Trotta.

Water also helps regulate body temperature and blood volume, says Dr. Dana Hunnes, a senior nutritionist at UCLA Medical Center and author of “Secrets for Survival.” “If you don’t have enough blood volume, your vital organs (including your intestines and kidneys, and even your brain) don’t get enough oxygen, which can lead to organ dysfunction and even organ failure if severe,” she says. . Additionally, water helps lubricate joints and organs, which is important for normal function and mobility, Dr. Hennis says. It also aids digestion.

While most of us don’t become severely dehydrated on a regular basis, even a slight deficit in hydration can make us feel less than great. That’s why it might be helpful to get some tips on how to easily, or even sneakily, add more water into your daily routine. Below, nutritionists share their favorite hydration tips, including the original health superstar, H20.

1. Know how much you need to drink

In order to drink enough water every day, the first step is to understand what “enough” looks like. Most people are familiar with the recommendation to drink eight glasses of water a day, but Dr. Hunnes says it’s a bit of a “myth” because there’s no one-size-fits-all prescription for H20 intake. A good general rule, she says, is to get at least one ounce of fluid per kilogram of body weight. (To convert your weight in pounds to kilograms, divide the number of pounds by 2.2.)

If you are physically active, you should increase this amount. “Drink an extra bottle or glass during exercise,” Trotta says. “If you’re doing very strenuous, sweaty exercise, such as endurance running, make sure you’re hydrating during exercise and replenishing electrolytes, especially sodium.”

On the other hand, if you eat plenty of water-rich fruits and vegetables, you may be able to feel less stressed about drinking water, Dr. Hennis says. “That’s why it’s a good idea to aim for a ‘ballpark’ amount to stay hydrated,” she says.

2. Set goals

Once you figure out how much water you should drink each day, make it a goal. (The New Year is the perfect time to make this happen!) Setting specific goals can help hold you accountable.

First, it might be helpful to create some kind of chart where you can track your progress, just like you did with the gold stars in kindergarten. It may sound childish, but every time you achieve a goal, no matter how small, your brain releases dopamine, which acts as a positive reinforcement.

3. Set reminders

Those of you who sit at a desk all day have probably heard the advice: Set an alarm to notify you to get up and move around every hour. This is also a good strategy for remembering to drink water. You can set it up according to your choice, whether it’s a small sip every 15 minutes or a full glass every hour, whatever works for you.

4. Drink a glass of water immediately after getting up

While you sleep, your body continues to use water to maintain bodily functions but does not receive any replenishment. This can lead to H20 deficiency first thing in the morning. While not absolutely necessary, the most important thing is to drink water consistently throughout the day, and drinking a glass of water or hot water with lemon before or with your morning coffee or tea can help start your day off on the right foot,” says Dr. Hennessy .

5. Carry a water bottle throughout the day

Unless you’ve been living under a rock, your kitchen cupboards are probably filled with water bottles given out as free gifts by your workplace, your insurance company, and the hotels you’ve been to. . .

Dr. Hunnes recommends using them. “Carrying a bottle of water with you ensures you have water when you need it,” she says. “It may also prevent you from buying expensive $5 ‘water’ or other beverages that may not be so good for you.”

Trotta also likes this strategy because she likes to drink water throughout the day rather than on a regular basis. “I recommend carrying a bottle of water with you and having it readily available during your daily routine so you can drink in the car while working, driving, or writing emails,” she says.

6. Add a little flavor

Let’s be honest: A lot of things taste better than water, especially now that the beverage aisles are filled with hundreds of options. “For many people, taste is a major barrier to hydration,” Trotta says. “You can make the water more interesting by adding herbal tea or a small amount of fruit or citrus juice.” You can also add whole fruit, such as berries or citrus slices. Dr. Hunnes also recommends ginger as an option as a hot water addition, especially for pregnant women who have difficulty drinking water.

Dr. Hannis says to make sure whatever you add to your water is a healthy choice. “Direct juice is full of sugar, and even if it’s natural sugar, some flavoring mixes may contain large amounts of sugar or dyes, which is not recommended,” she says. So if you’re adding juice, it’s best not to let it splatter.

7. Make it sparkle

Another easy way to increase your water usage is to choose something with bubbles. “Sparkling water is a suitable alternative to plain water, and many people prefer its texture,” Trotta said. “It tastes better than water and encourages people to sip more.”

That being said, not all of the water you consume every day should be carbonated. Since soda is more acidic than still water, it can have a negative impact on your teeth. It may also cause excessive bloating or gas. Some sodas may have added salt or sugar and contain artificial flavors or sweeteners. Reading nutrition labels can help you make informed choices about soda, and generally speaking, moderation is best.

8. Try healthy water alternatives

Technically, distilled, flavored, or sparkling water is your best choice for hydration, but 100% of your daily consumption doesn’t necessarily come from pure water. “Many beverages count as water intake, even if they are not purified water [low- or no-calorie beverages]”Herbal teas, decaf coffee, or decaf lattes can all help rehydrate,” Trotta says. Drinking coffee regularly is also important, according to the Centers for Disease Control and Prevention (CDC).

The CDC also says you can safely supplement your water intake if you drink beverages that contain calories and important nutrients within recommended calorie limits. Such beverages include low-fat and skim milk; unsweetened, fortified milk alternatives; and 100 percent fruit or vegetable juices. (Be wary of juice “cocktails,” which may have added sugar.)

9. Drink water

Not all your daily water intake has to be in a glass. Both Dr. Hennis and Dr. Trotta say eating water-rich fruits and vegetables can help you stay hydrated. Examples: melons, citrus fruits, berries, peaches, cucumbers, celery, lettuce, zucchini, bell peppers and tomatoes.

“Some meals or snacks can also count toward your hydration goal, such as soup or smoothies,” Trotta says. Certain dairy products, such as cheese and yogurt, are also moisturizing.

10. Check H20 levels during the “Afternoon Slump”

If you only set one water-related timer each day, Trotta recommends setting it for around 3 or 4 p.m. “For some reason, a lot of people forget to hydrate during this time, and they start to feel low on energy and hungry,” Trotta said. “Before snacking, take a break, get a bottle of water and see if you feel better after 20 to 30 minutes.”

11. Change drinks

The last way to improve your hydration levels is to switch drinks. Drinking a glass of water after or between every cocktail or caffeinated drink is a great way to ensure you’re getting extra H20, which is especially important when the drink in question has dehydrating properties (such as any drink containing alcohol).

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