For all the hype around status water bottles – looking at you Stanley and Owala – happens Many of us are not drinking enough H2O. “It’s a struggle,” says Vanessa King, a registered dietitian nutritionist at Queen’s Health System in Oahu, Hawaii. “We serve thousands of people a month, and drinking enough water adds up all the time.”
Exactly how much you need to drink each day depends on a variety of factors, including your age, activity level, how much you sweat and your health status, as well as what medications you take (some can cause dehydration) and your location (hot places). ask for more water). A rule of thumb, says King, is to drink half your weight in water (in ounces) every day. For example, if you weigh 140 pounds, your goal would be 70 ounces — or at least eight 8-ounce glasses — per day. To find a more specific number, she advises talking to your doctor or registered dietitian.
If you’re not drinking enough water, you’ll know: Your mouth may feel dry, says King, and your pee will be darker than usual. You may experience a headache or dizziness. Additionally, you will feel thirsty. People who are truly dehydrated – which is common among older adults – may experience altered mental status, hypotension, renal failure and other complications that may require hospitalization.
Being well hydrated, on the other hand, is linked to improved humor It is knowledgelike this optimal physical performance. He can help with weight loss, relieve constipationand even make your skin look healthier. If you’re drinking the right amount of water, “there are only positives,” says Maya Feller, a Brooklyn-based registered dietitian and author of Eating from our roots: 80+ healthy homemade dishes, favorites from cultures around the world. “There are so many benefits.”
But realistically, how do you drink all that water (especially if it’s far from your favorite drink)? We asked experts to share how they manage to drink enough every day.
Add a glass per week
Many people avoid drinking water because they don’t want to have to go to the bathroom frequently during the workday. Easing into this, however, can teach your body to tolerate a new level of water intake. “I encourage people to have their first glass as close to waking up as possible, because if they go to the bathroom, it will happen at home and not on their commute or when they get to the office,” Feller says. After a week, add an extra cup when you get home from work, which will allow your body to adjust to two additional cups per day. Then, in the third week, add an additional cup at any time of the day. “Continue until you reach the desired amount,” says Feller, giving your body a week to adjust to each new glass of water.
Schedule pokes throughout the day
If you often forget to drink enough water, consider turning to technological assistance. “Phone reminders are a really cool thing,” says Melanie Betz, a registered dietitian in Chicago who specializes in renal and geriatric nutrition. Lots in applications offer the ability to program hydration stimuli throughout the day.
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For people who want a sophisticated, high-tech solution, Betz sometimes recommends a HidrateSpark “smart” water bottle, which monitors how much you drink – and starts glowing when you don’t drink enough. It can also send reminders to your phone when you haven’t drunk water in a certain period of time. Or, of course, you can keep things simple and set alarms for, say, 9 a.m., noon, 3 p.m., and 6 p.m., she says. This way, your smartwatch will vibrate or your phone will ring when it’s time to drink.
Start a water log
Whenever you’re trying to make a lifestyle change, it helps to have a specific goal, Betz points out. Promising to drink 300 ml of water a day, for example, is more effective than thinking: “I’m going to start drinking more water,” she says. It can be difficult to track your intake throughout the day, so consider starting a memo in the Notes app where you list how much you drank and at what time. This will help reveal patterns and tell you where you can make changes, she says; You may notice that you don’t drink much in the morning, for example. And remember: it takes time to develop a new habit. “Give yourself some grace,” says Betz—you’re not going to jump from 16 ounces to 64 overnight.
Add herbs to your water or ice cubes
If you find water boring—and let’s be real, it can be—try fun ways to improve it. King likes to add “flavor enhancers” like lemon and lime slices and pineapple chunks. “It becomes very tropical,” she says. Or prepare a glass of cucumber water: add sliced cucumbers to the water, along with some ginger and mint. “It looks nice and makes it more inviting,” says King. “Plus, it’s something your friends can do when they come over for water.”
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Betz likes to test different herbs. One of her favorite concoctions is water with watermelon and basil, which she finds much more interesting than simple. Blackberry and rosemary also work well, she says, and are sophisticated.
Speaking of elevated options: Feller suggests indulging in herb-filled ice cubes. Choose some of your favorites, like basil and mint, and crush or chop them before placing them in an ice cube tray. Pour water over the top, freeze and enjoy. “It’s so good and makes the drink beautiful,” she says.
Get rid of colored water bottles
Invest in a clear water bottle and carry it with you at all times, suggests King. “Many people who carry water bottles take them home full,” she says. “A clear one lets you see how you’re doing.” After all, if a completely full bottle has been in your face all day, you’ll probably realize it’s time to take a sip.
Another way to increase visibility, says King, is to place a glass of water on your nightstand. This way, you can make it a habit to drink water first thing in the morning. It’s also helpful to keep jugs of water on your kitchen counter and in other high-traffic areas.
Play with the temperature
Feller works with people from all over the world, and many don’t drink ice water – they consider it “an American thing.” Regardless of where you live, you may also prefer a different temperature. Leave the water at room temperature, add some ice, or even boil it like tea, Feller advises. By experimenting with different temperatures, “you’ll find it’s a little easier to drink once you know your preferred temperature,” she says.
Pretend you’re a plant
The app Plant sitter It makes drinking fun, says King, who recommends it to his patients. Once you download it, you will be responsible for the virtual plants; every time you register that you have drunk a glass of water, your plants will also be watered. “When I first tested it, I turned it on and my plant wilted,” King recalls. “And it was super cute. I was immediately emotionally attached to it – you forget it’s not a real plant.” This made her want to meet her daily hydration goals, she says, noting that the app is a good option for parents to help their kids understand the importance of staying well hydrated.
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Expand your definition of “water”
Drinking glasses full of water isn’t the only way to hydrate. Dairy products and dairy alternatives, like almond milk and soy milk, also contain water, King points out; in fact, it’s the first ingredient listed on labels.
And don’t overlook the role that fruits, vegetables, broths, soups and stews can play in your daily hydration goals. Some of the most water-intensive choices include melons like cantaloupe and watermelon; red fruits like strawberries; and leafy greens like spinach, cucumber and zucchini, says King. Other smart choices include bananas, pears, oranges, pineapples, carrots, broccoli and avocados. “A good dose of fruits and vegetables in your day can also help you reach your water consumption goal,” she says. So, if you absolutely can’t bear the thought of yet another glass of water, consider consuming it in a tastier way.
This story originally appeared on Time.com read the full story
