Determining the way to drink extra water isn’t at all times as straightforward because it sounds. Though most of us know that water is important for us to devour, chugging again the chilly stuff can typically really feel like a little bit of a chore. Investing in one of many finest water bottles and protecting it in a spot that’s seen to you all through the day is one in all a number of easy tips you may make use of to make sure you keep hydrated and wholesome.
However, earlier than we dive into extra ideas, why is water essential? Water is, unsurprisingly, important for people to devour, and is accountable for a bunch of important capabilities within the physique. The human physique is over 55% water, and the liquid performs a key function within the digestion, absorption and transportation of vitamins, constructing and construction upkeep of cells, removing of waste and toxins, temperature regulation, and joint lubrication.
Sadly, a big proportion of US adults are dehydrated and this may be attributed to quite a lot of components, notably overconsumption of caffeinated drinks, greater workloads and stress ranges. So, how can we drink extra water?
Properly, there are some easy ways to extend water consumption through the day. The simplest ways will depend upon the person, and what works finest for one individual could also be completely ineffective for one more. Make sure you check out numerous ways and see what works finest for you.
Methods to drink extra water
Based on a 2021 paper in StatPearls, it’s instructed that roughly 75% of adults in the USA are chronically dehydrated. Though this determine shouldn’t be but supported by medical literature, what we do know is that dehydration is extremely widespread. With that in thoughts, studying the way to keep hydrated is of the utmost significance, however how do you go about guaranteeing you’re getting sufficient water?
The best approach to begin consuming extra water is to easily set a aim or goal quantity of water that you simply need to drink day-after-day. Setting a aim, in and of itself, is an extremely highly effective habits change tactic, as illustrated in a 2017 paper within the Journal of Consulting and Medical Psychology. The U.S. Nationwide Academies of Sciences, Engineering, and Medication suggest consuming 124 fluid ounces (15.5 cups) of water per day for males, and 92 fluid ounces (11.5 cups) per day for girls. Simply setting that as a goal could be a extremely efficient approach to up your water consumption.
However how finest to measure how a lot water you’re consuming? The best manner is to get your self a water bottle of a sure measurement and also you’ll know what number of bottles of water to drink day-after-day to hit the goal. There are two ways you need to use right here, relying on which works finest for you. You need to use a 64 fl oz bottle, so you understand it’s good to get by two of them a day to hit your goal. For different folks, a considerable amount of water like that may appear overwhelming, they usually take the alternative strategy. As a substitute, some like a bottle of 8-16 fl oz, and preserve monitor of what number of instances they’ve drunk a full bottle. Breaking apart larger targets into smaller, bitesize items can work very nicely.
Some folks discover the style of water a bit bland, particularly when attempting to drink extra per day. An effective way to get round that’s to easily make it tastier! Both use some sugar-free squash to offer it some taste, or add some cut-up fruit like a lemon or orange for a refreshing drink. In case you’re discovering it robust to recollect, a simple approach to preserve it in thoughts is to start out carrying a bandage, new piece of jewellery, or band round your wrist that can assist you bear in mind, and each time you see it you’ll remind your self to drink extra water.
Lastly, you may simply drive your self to get reminded. Get an 8 fl oz sized cup or glass, set an alarm for each hour (or extra ceaselessly) through the day, and each time your alarm goes off refill the glass, and drink it. 8 fl oz isn’t an enormous quantity to drink, and may simply be drunk in a few seconds.
Ideas for stepping into the behavior of consuming water
Making consuming water a behavior could be a little extra troublesome than merely setting reminders, and it takes extra concerted effort to do. Setting alarms is all nicely and good, however habits ought to be unconscious actions, not forcible reminders. At first, your choice to drink extra water might be very a lot a concerted effort, whether or not you’re utilizing reminders, or simply frequently desirous about it. Over time, it should change into much less of an effort, and extra of a behavior or routine. You possibly can even decide scheduled occasions like meals, TV reveals, or conferences to drink water earlier than and after, and the common incidence of such occasions will ingrain the behavior extra simply.
As with every new habits, it’s essential to maintain some form of file of how carefully you’re reaching your aim. Whether or not it’s on an app in your telephone, a psychological be aware, a bodily be aware, or another methodology, protecting a monitor of how a lot water you’re consuming through the day could be a robust motivator to hit your goal. On days you do very nicely (or not so nicely) it may be helpful to consider the day’s occasions and what occurred that helped you obtain your goal, or what prevented you from getting shut.
Lastly, a simple approach to drink extra water is to have a lot of water obtainable, on-hand and visual. If it’s out of sight, it’s most likely out of thoughts.
Methods to know when you’re consuming sufficient water
Probably the most dependable approach to know when you’re consuming sufficient water is to examine your urine: it ought to be mild yellow or clear, in accordance with the Mayo Clinic. Different methods to examine contain being conscious of the most typical indicators of dehydration as outlined in a 2019 paper within the Worldwide Journal fo Environmental Analysis and Public Well being: frequent thirst, feeling dizzy, and issue concentrating, amongst others.
Consuming an excessive amount of water isn’t an issue for wholesome adults, whereas dehydration is way more prevalent. In case you’re doubtful in any respect, there’s most likely no hurt in consuming some water. It doesn’t matter what tactic you’re utilizing to up your consumption, be sure you get a water bottle that’s best for you.