Is it just me who feels that drinking enough water each day is a lot harder than many make it out to be?
I don’t know about you, but I’ve often struggled to drink enough water and somehow, I don’t think I’m the only one…
Up until recently, I’d tried all the right things…carrying a water bottle, having water breaks and setting alerts on my phone, yet I’d still struggle to consume the recommended water intake.
How is that even possible??
When I was busy, it was even worse…
My water intake went pretty much dismal and I’d find myself:
Experiencing minor headaches
- Over-eating due to misdiagnosing my thirst as hunger
- Feeling fatigued and in need of naps
- Having pee that was a gross dark yellow colour
- Having really dry skin (That looked clearly in need of a really good moisturise).
I guess in situations like these, drinking water was not top of mind.
But since learning about the benefits of water for our heath and how incredibly valuable it is, I’ve really worked to proactively drink more water during my day and include it as part of my daily routine.
I can’t wait to share my tips with you shortly….
To start, here’s a couple of reasons why you should drink more water.
The Downsides of Not Drinking Enough Water
Did you know? By the time you actually start feeling thirsty your body is actually already dehydrated.
There is a natural lag between the time it takes for our bodies to notify us that we’re thirsty, compared to our actual hydration level.
Research shows that as little as 1% dehydration can cause:
- Moodiness / Grumpiness
- Mental and physical decline
- Decrease focus and attention
- Reduce memory function
- Hinder motor coordination
Another thing that makes drinking enough water tricky (alongside our lagging “thirst alert”) is that we naturally lose water through our breath, urine, faeces and skin (Eg. Sweating).
So, not only do we need to drink our recommended water intake, but we also need to drink enough water to replace the water lost through these natural bodily functions.
The Health Benefits of Water
Since then, I have educated myself on just how IMPORTANT water is for our bodies.
The numerous benefits of water include:
- Mental and physical performance (It can reduce your chance of headaches)
- Reducing food cravings
- Metabolism & Digestion
- Maintaining a good weight / aiding weight loss (it’s a natural hunger suppressant)
- Supporting healthy bowel movements
- Good quality and healthy skin complexion
- A Healthy immune system
- Kidney health & Flushing out bodily toxins (reduces likelihood of kidney stones too)
- Body temperature regulation
See what I mean…There are just so many benefits of drinking water for optimum.
How Much Water Should You Drink?
Sorry to disappoint you, but the only answer I can leave you with is that it depends.
There are a number of factors that need to be considered including height, weight, metabolism, diet, climate, activity and even clothing.
If you think you’re drinking enough water, but have no idea how much water you should be drinking and don’t proactively track it throughout your day, then you’re probably not drinking enough.
If you actively carry a drink bottle around with you, fill it up regularly, eat a healthy mix of foods, have lots of energy, are rarely thirsty, and your pee is light coloured or clear, then it’s probably safe to say that you’re doing better than most of us.
In 2004, the Institute of Medicine stated that the adequate water intake for adult men is 3.7 Liters, and 2.7 Liters for adult women.
They suggested that using those amounts as a guide should help the vast majority of people meet their daily water needs. However, strenuous exercise, hot weather and body composition can demand more.
Another source suggests that you can work out how much water you need to drink by dividing your “weight in pounds” by 2. That then equals the amount of ounces you should drink to reap all the benefits of water.
I must admit…
All that maths business is a bit too complicated for me and in Australia we don’t use pounds or ounces. So, truthfully, I have no Idea what they’re on about.
Instead, I personally aim to drink about 8 glasses of water or 3-4 drink bottles each day (but this can vary depending on the day, the weather and what I’m doing for exercise).
7 Simple & Easy Ways to Drink More Water
It is suggested that around 80 per cent of your total daily water intake should be from beverages and the remaining 20 per cent from the food you eat during your day.
Yet, many of us seem to struggle with meeting our daily quotas, meaning many of us are walking around dehydrated. But why is that the case?
I think that many of us find ourselves not drinking enough water because:
- We think we’re getting enough water, but don’t track how much we’re actually drinking;
- We underestimate the benefits or remain naïve to how significantly our body needs it for optimum health and functioning;
- It’s so readily available so there’s no urgency and we forget to appreciate its abundance;
- Some don’t like the taste of water on its own and turn to flavoured drinks instead (eg. coffee, soft drinks, juices and everything BUT water) which have added sugar, flavourings and other ingredients;
- Many count coffee, soft-drinks or juice as water replacements because their “made with water” but this will never give our bodies the same benefits as drinking the real thing;
- Let’s be honest… We’re lazy. Sometimes we just can’t be bothered. We may feel “too busy” or have too much other stuff on our mind to even think about drinking more water. It passes straight through our mind.
If any of those points are where you’re at, I feel ya. There’s no judgement here!
I too was on that road, but since I’ve learned some simple and easy ways to drink more water, I’ve noticed such amazing changes to my all-round health.
If like me, you’re blessed to live in a country where water is abundant, practically free and plentiful, then why not make the most of it!
The trick is to create a habit that fits into your lifestyle and sticks.
Here’s 7 simple and easy ways to remind yourself to drink more water during your day.
1) Start Your Day With a Glass of Water
If you want to start drinking more water, the first thing you can do to improve your intake is start your day with a refreshing glass of water.
Overnight, our bodies dehydrate a lot, therefore a cold or warm glass of lemon water or a herbal tea can make a huge difference to how you feel in the morning.
It’s a great way to hydrate your body quickly, and also an awesome strategy to help you wake up too. It also starts your day on a positive, so you’re not playing as much “water” catch up during the day.
2) Carry a Water Bottle Around With You
Personally, I’m one of those people that doesn’t go ANYWHERE without my drink bottle. And if I do, it’s by accident and I feel totally bare or incomplete.
I know it sounds silly, but sipping water throughout the day is a habit for me now, so not doing it feel very odd.
A great tip is to find a small drink bottle that is small enough to fit in your hand bag so you don’t have to worry about constantly lugging it around separately.
3) Turn drinking water into a game / challenge
Sounds a tad lame, but trust me this trick is awesome!
I don’t know about you guy, but I’m ultra-competitive. If you can turn something into a game or personal challenge, I can’t help myself.
I recently purchased this drink bottle with time markers, that sets out how much water I should have drunk by a certain time in the day.
This helps to ensure that you’re consuming enough to receive the numerous health benefits of water.
I keep this drink bottle on my desk at work and refill it each morning to restart the challenge. Because it stays on my work desk, I am never without a water bottle at work.
It also sits right in front of my nose throughout the day so I don’t forget and saves the inconvenience of having to get a glass or mug each time – double bonus!
It’s been the best thing I’ve bought myself in a while – from a practicality perspective!
It makes drinking fun, especially for people who are competitive and like to have a gauge of how much to drink without having to think deeply about it (a.k.a Me!!).
Many of your traditional stores don’t have them, but here’s a couple that are similar to the one I got and offer similar benefits.
This water bottle is BPA Free, Non-Toxic, Leakproof, Durable and great for Fitness and Outdoor Enthusiasts. It has time markers that give you a guide into how much water you should have drunk by a certain time in the day.
It can help to give you a fun challenge and also help to hold you accountable.
2. Giotto 32oz & 22oz Water Bottle with Time Marker
This water bottle is leakproof, BPA Free, good for active or outdoor enthusiasts and helps to ensure that you’re drinking enough water during your day. It has a straw, which is good if your prefer that style of drink bottle rather than a nozzle.
4) Set an Alert on Your Phone / Smart Watch / Fitbit
Another nifty trick is to set a timer on your phone or smart watch (if it has the function) to remind yourself to drink more during the day. For some this can work really well, but I’ll admit, for me I found it less effective.
The reason I personally found this tip less effective was because I hate phone alarms and unnecessary notifications to start with. They irk me and give me anxiety.
When I’m in a focused state, the last thing I want is to be disturbed by a buzzing high-pitched noise… no thank you.
As soon as I hear that alarm go off, my instant reflex it so turn it off…and quickly.
So, despite seeing and acknowledging the “Drink More Water” note and reminding myself, I’d find myself gradually forgetting about it due to being engrossed in my work.
What can I say…I’m a drink bottle kind of girl.
At the end of the day, it’s each to their own. This strategy worked really well with one of my work colleagues. That’s why I thought I better mention it as it could work for you.
5) When You Feel Hungry, Drink Some Water First
Water is a natural hunger suppressant. It can prevent you from over-eating and eating naughty snacks due to avoidable cravings or misdiagnosing thirst as hunger.
Having a glass of water before eating a meal can help to make you feel fuller and aid digestion.
If you’ve had a glass or two of water and still feel hungry, it could be time to eat some food.
6) Substitute Your Morning Coffee or Juice
For some of you, this tip has probably been crossed straight off the list.
“Aint no one gonna take my morning coffee away for me”…you’re probably saying. However, did you realise that coffee is a natural diuretic.
This means that it may actually be dehydrating you throughout the day….rather than hydrating you. That’s why doing a simple substitution can be a really helpful way to combat it.
Especially if you’re someone who drinks multiple coffees during your day, make yourself a challenge to substitute at least 1-2 of your coffees with a glass of water or a herbal tea.
It will do wonders to your body.
7) If You Hate the Flavour of Water…
If your local water tastes bad or you don’t like the normal taste of water…the first words that come out of my mouth are suck it up princess!
Sorry not sorry!!
At least you have access to clean water. There are many less fortunate people out there who would trade anything to be in your shoes and have access to clean water.
Some kids in Africa have to walk kms for fresh drinking water and carry it home in buckets on their heads. I’ve seen it first-hand…
Definitely woke me up.
OK, but what if you truly don’t like the taste?
Well you do actually have some cool healthy options you can look into:
- Drink herbal tea
- Buy bottled water (this will cost you a fortune overtime though)
- Squeeze some lemon, lime or other fruit into your water for some added flavour
- Buy one of those “sparkling” water machines to add some bubbles to it for added texture
- But a water filter or filtration system that makes your water taste better
I’d also try to avoid drinking juices, ice teas, soft drinks, coffee and any other drinks that have added sugars, caffeine or flavours.
So there you go, 7 different tips to help you drink more water and ensure that you’re taking advantage of the mange health benefits of water.
If you’re interested in getting yourself a water bottle that helps you to 1) track how much you’re drinking 2) inspire you to drink more and 3) reap the many health benefits of water, I can definitely recommend this one below.
Cactaki 32oz Water Bottle with Time Markers
- Non-toxic & BPA Free (Doesn’t contain the chemical Bisphenol-A like some plastics)
- Great for Fitness and Outdoor Enthusiasts
- Good price & quality
- Great reviews and track-record on Amazon
- Helps you track your water intake and hold yourself accountable