Up to 60% of your body is water. It is crucial for every cell of your body.
Even with this knowledge, getting enough water can be challenging. You’ve probably heard that you need 8 cups of water a day. However, you may need more water than you think.
How much water do you really need?
Most people need more than 8 cups (8 fluid ounces each) of water daily. If you’re an adult male, then 13 cups is the minimum amount you need to stay healthy. This is just shy of 1 gallon of water per day. For females, 9 cups per day is recommended. If you’re pregnant or breastfeeding, that number will increase to 10-13 cups per day.
Is it really that important?
Not drinking enough water can cause these negative effects:
• Makes it harder to lose weight.
• Causes headaches.
• Contributes to poor sleep.
• Increases food cravings.
• Causes dry skin and hair.
• May lead to chronic disease.
• Increases the risk of kidney stones, gallstones, and urinary tract infections.
• Causes constipation.
Whether you forget to drink water, or hate the taste, keep reading to find out how you can meet your hydration goals.
6 Ways to Stay Hydrated
1. Optimize your environment.
Look around where you spend the most time. Is it your desk, car, living room? Put a water filter or large container of water in that area. This will set yourself up for success. It acts as a visual reminder to get you to drink more throughout the day. Are you spending the most time in your car? You can store water bottles in your trunk. When it gets hot, toss them in a cooler!
2. Use technology to your advantage.
The business of life can cause us to simply forget to drink water. You can set up a phone application or reminder to alert you to drink. Water Reminder – Daily Tracker is an app that is well- loved. Setting up an hourly phone notification also works!
3. Buy a better water bottle.
Investing in a quality water bottle is both cost-effective and sustainable. Try a bottle that has times listed on the side such as this one. Or this water bottle, which will light up when it’s time to drink. Do yourself a favor and buy one that can fit into the cup holder of your car for maximum ease.
4. Make it tasty.
Add citrus, berries, or cucumber to flavor your water. Try making a large batch of this Dietitian crafted recipe.
5. Switch it up.
Variety is the spice of life. Drinks like tea, broth and soups, sparkling water, crystal light zero, and zero calorie sports drink all add to your water intake. You can also add variety by pouring it into a fancy glass.
6. Time it right.
The more water you drink the more often you will recognize when you’re thirsty. Start the day by drinking 2 cups of water. Drink a cup every hour to improve absorption and reduce urination frequency.
In Conclusion
Drinking more water in any form will have positive health effects. Using the methods above can help remind you to reach your goals. Challenge yourself and you may be surprised by how well you will feel
