Drinking more water is an excellent choice for overall health as the body needs it to function properly. Water is also a calorie-free alternative to other drinks, so drinking more of it can help you lose weight or maintain a healthy body weight. Implement tricks to help you drink more; for example you can flavor the water to make it more inviting and pleasant. Set daily goals and track your progress.
Steps
Part 1 of 3: Remember to Drink
Step 1. Carry a bottle of water with you wherever you go
Having it always on hand will make it easier for you to remember to drink. Put a bottle of water in your purse, backpack, desk drawer, gym bag or car and refill it regularly. Don't gobble the water when you drink; rather take a lot of small sips well distributed throughout the day.
Eco-friendly reusable water bottles are available in different sizes, styles and materials. You can choose one with an internal filter so the water will taste better
Step 2. Drink a glass of water after your workout or when you sweat from the heat
It is important to replenish the fluids you lose by sweating, for example when exercising or in a hot environment. Keep your water bottle close at hand and take frequent small sips in hot weather or while exercising.
Step 3. Drink a glass of water before and during meals to reduce appetite
Drinking water before you sit down at the table and during the meal can help you curb your appetite and not confuse thirst with hunger. Replace the drinks you usually drink before and after meals, or at least try to alternate them with water. Thanks to this new habit, you will be able to reduce not only the calories, but also the expenses when you eat outside the home.
Have a glass of water while preparing dinner or while waiting to be served at the restaurant
Suggestion: at home or in a restaurant, add a slice of lemon to the water to improve its taste.
Step 4. Alternate water with alcoholic beverages
Alcohol dehydrates the tissues, so it is important to accompany any type of alcoholic drink with water. Ideally you should drink a glass of water after each drink to replenish lost fluids.
As in many other areas, moderation is key when it comes to alcoholic beverages. Try not to exceed the limits recommended by experts: one drink a day for women and two drinks for men. One drink is equivalent to a 330ml can of beer, a 150ml glass of wine or 45ml liquor
Step 5. Set an alarm on your mobile to remind you to drink
Set an hourly alarm that reminds you to sip a glass of water or find another way to "stimulate" your memory. The elements that can trigger the memory trigger can be simple routine actions; for example, you can decide to drink a glass of water whenever:
- Make or receive a phone call;
- You stretch while sitting at your desk (at school or at work);
- Someone say your name;
- Check your email.
Step 6. Draw lines and times on the water bottle
If you're using a large water bottle and don't mind writing on it, draw a few horizontal lines to act as a reminder. Associate a time with each line, for example 9:00 to the line indicating 3/4 of the bottle, 11:00 to the one placed in the middle of the bottle and 13:00 to the one showing that it is full for 1 / 4.
If you need to refill the bottle more than once a day, you can write additional times next to the lines, for example the half-bottle line could be 10:00 in the morning and 2:00 in the afternoon
Step 7. Download an app on your mobile that you remember to drink
In recent years, several applications have emerged designed to help those who use them drink more water; you can find them by performing a simple search in the app store of your mobile. Many fitness apps also allow you to keep track of how much water you've been drinking. Regularly log each glass and reach your goals.
There are smart bottles that connect directly with the mobile app and warn you when you have reached your daily goal. They can be expensive, but it's a good investment if you're having a hard time remembering to drink alone or if you're just a fan of tech gadgets
Part 2 of 3: Improving the Taste of Water
Step 1. Flavor the water with fresh fruits, vegetables and herbs
Flavoring water is a simple but very effective way to make it more inviting. Fill a bottle or pitcher and add small pieces of fruit, vegetables, or a sprig of fresh herb. Place the bottle or jug in the refrigerator and let the ingredients steep for a couple of hours to give them time to flavor the water. The options you can choose from include:
- Citrus fruits, such as oranges, lemons, grapefruits, or limes
- Berries, for example strawberries, blueberries, blackberries or raspberries;
- Cucumber;
- Ginger;
- Herbs, such as mint, basil, or rosemary.
Step 2. Try sparkling water
It's a great option if you like fizzy drinks or beer. Sparkling water provides the same benefits as natural water. You can buy it already flavored or customize its taste using, for example, berries, lime, lemon or cucumber.
If you want to buy flavored water, make sure it doesn't contain sugar or artificial sweeteners
Step 3. You can cool the water with ice or drink it at room temperature
Drinking cold water can bring small benefits to your metabolism, but being a minimal benefit, it's not worth it if you prefer to drink it at room temperature. Add ice only if you think cold water is more pleasant, otherwise drink it at room temperature.
If you prefer cold water, fill your bottle about 2/3 full and leave it in the freezer overnight. The water will freeze and stay cold for several hours
Step 4. Drink a cup of tea or coffee a couple of times a day
Both drinks work together to help you reach your goal, so they're a great option when you feel the need to energize, warm up, or vary in flavor. You can drink a cup of tea or coffee in the morning as soon as you wake up and immediately project yourself towards your daily goal.
Tea and coffee cannot completely replace water, especially if they contain caffeine, as it has a diuretic effect
Suggestion: you can meet your daily requirement of liquids even by eating vegetables that are rich in them. For example, you can eat a couple of slices of melon or watermelon for breakfast, a cucumber salad for lunch, and steamed cauliflower for dinner.
Part 3 of 3: Setting Your Daily Goals
Step 1. Record how much water you drink each day
Keep track of the number of glasses or how many times you refill your bottle. In this way you will be able to keep track of how much water you drink daily and if you deem it necessary you can make changes.
Suggestion: it is just a false myth that claims to have to drink 8 glasses of water a day for a total of 2 liters. Fluid requirements differ from individual to individual; there is no "correct" value for everyone. The amount required by the body varies based on factors such as weight, sex, level of physical activity and environmental conditions.
Step 2. Determine how much water you want to drink each day
It is up to you to determine what the minimum value you want to achieve is, there is no one rule that applies to everyone. To make this decision, consider how much water you currently drink.
For example, if you normally drink about one and a half liters of water a day, you can aim to drink two liters and set that amount as a goal
Step 3. Increase your water intake slowly to avoid unpleasant side effects
If you start drinking a lot more water too quickly, you will be forced to go to the bathroom often at the risk of feeling uncomfortable. Start by drinking just one extra glass of water a day for a week before increasing the amounts further. This way the body will have time to adapt to new habits.
For example, if your goal is to be able to drink two liters of water a day and you currently drink about one and a half liters, the first week you drink an extra 250ml of water every day, which is equivalent to a glass. The next week you can add another to reach the two-liter quota
Advice
- Drink some water as soon as you wake up before brushing your teeth for a refreshing start to the day.
- If it is very hot, you are at high altitudes or when you are exercising you need to drink more.
- Every night before going to sleep, put the bottles of water you need for the next day in the refrigerator. This way in the morning the water will be cold and ready to drink.
- Take small sips when drinking instead of gulping down the water to avoid feeling bloated.
Warnings
- If you drink a lot of water during the last hours of the day, you risk having to get up in the middle of the night to go to the bathroom. To avoid this, it is best to limit the amount of liquids after dinner.
- Hyponatremia is a disorder underlying an electrolyte imbalance that can result from excessive fluid ingestion. This is rare, but it can have very serious consequences, including death. To avoid this, let yourself be guided by thirst. Drink only when you feel thirsty and consume a wide variety of foods and beverages to meet your daily fluid needs. Follow your doctor's recommendations if you suffer from particular ailments or if you do intense physical activity.
