7 Ways To Increase Your Water Intake
Published January 21st, 2008Water is vital to the health of your cells, and your body as a whole. Most transient headaches are due to the meninges, (the cover around your brain) becoming dehydrated and putting pressure on your brain. Dehydrated soft tissues in your back can make any muscle knots much worse. Not drinking enough water can also sabotage your effort to lose weight.
I know that in a world where we’re busy and dependent on coffee and sugary drinks to keep us going, drinking enough water just doesn’t seem like a priority. There are a lot of myths out there about how much to drink, and what else counts as water etc..
How much water you need depends on how active you are, your lifestyle, and how dehydrated you are. A good general amount is between 6 and 8 8-ounce glasses a day. If you are active or have other health or diet requirements, this amount could be more.
Here are 7 every day ways to effectively increase your water intake:
1. Drink one full glass of water with each of your meals, and at least half a glass with every snack.
By this I mean drink your water first, then drink your coffee or juice if you still feel like it. Getting the water out of the way first will ensure that you get it, and possibly cut your craving for a sugary drink. If you are trying to lose weight, the water will also help to fill you up.
2. Use a larger water bottle with a set amount in it.
Forcing yourself to drink either your 1 or 1.5 litre water bottle before you come home is a good goal that will help to consciously drink a set amount. There have been some recent health concerns about water bottles. The thin plastic ones you buy at the store aren’t meant to be re-used. Consider buying a good quality re-usable water bottle that cleaned well in the dishwasher.
3. Push for a water cooler at home and/or at work.
Water cooler water is often tastier and refreshingly cool. Having better tasting water may be enough to encourage an increase in your intake. If you’re thinking about a cooler at work, everybody can have their own mug to reduce bickering about who will do the dishes. If a water cooler isn’t an option, you can get a Brita filter for your tap or a branded water pitcher that accommodates the filter.
4. Make water more refreshing by adding citrus.
Try adding a lemon, lime, or orange wedge or slice to your water to enhance the flavour without the extra chemicals or calories. As a bonus, the citrus will help to break up the fat in your meal (that’s why you often get a orange or lemon slice with your restaurant meal).
5. Put it in writing.
This could work really well depending on your personality. Personally I make a to do list every day, so this works well for me. You could do this in a couple of ways: 1) Make the required amount of tick boxes, and check one every time you drink a glass, or 2) You could mark down every time you drink a glass until you get to the desired amount.
6. Buy substantially less or no other drinks
The person that does that grocery shopping holds the power to control the nutrition your the home. If you are trying to drink more water, then just buy less juice, pop, and other drinks. You don’t have to cut it out completely if you don’t want to, but at least having less in your home will force you to choose water more often. Fruit juice often has a lot of good nutrients in it, but you can try not buying it and eating a piece of fruit instead to crush your craving. Fruits have water, natural sugars, and fibre to help fill you up–so stock up!
7. Surround yourself with water.
If you are on a mission to drink more water, make it accessible to you and everyone in your family. Send everyone out the door with a water bottle. Water should be available before and after all exercise and sporting events, mealtimes, in the car, at work, even at bedtime (maybe not so much if you are toilet training!)
Here’s to your health, and making this under-rated part of your nutrition and well-being a priority. Don’t think of this as a chore or a diet, try to think of it as a lifestyle change. The many other benefits will simply follow the change.
