Staying hydrated is crucial for everyone’s health, well-being, and function. Drinking an adequate amount of water has been found to maximize athletic performance, aid in weight loss, and prevent headaches and constipation. However, surveys have found that as many as 75% of Americans are chronically dehydrated. From carrying a reusable water bottle to installing a water filtration system, here are some helpful tips on how to drink more water.
Water is the most abundant liquid on our planet, but some people don't always like it. Fortunately, there are a number of ways in which you can drink more water even if you don't like its taste. These include adding flavor to your water, infusing it with fruit, and other helpful tips. Read on to learn more about how to drink more water.
Setting a daily water intake goal can help you ensure proper hydration throughout the day. You can track your water intake by recording it in a notebook or on the notes app in your smartphone. Many people also find the physical act of writing down and tracking their water intake helps keep them accountable to their goal. Food and Drug Administration recommendations for daily water intake vary depending on gender, body weight, and age. It is recommended that women drink a minimum of 11.5 cups, or 92 oz of liquid per day. Men, on the other hand, should drink at least 15.5 cups or 124 oz of fluid per day.
As healthy and refreshing as it may be, water is certainly not the most tasty or exciting drink on the planet. Fortunately, flavoring and accenting your water is fairly easy and can be done by adding fruit infusions or natural sweeteners such as stevia. There are also a plethora of zero calorie flavored water brands available at local supermarkets.
Carrying a reusable water bottle with you throughout the day can make drinking water much more convenient. With a reusable bottle, you will no longer have to purchase disposable plastic bottles or cups. Keeping a bottle on your person can also serve as a constant reminder to drink more water. Seeing the bottle on your table or desk can help you remember to drink consistently.
Another easy way to increase your water intake is to drink at least one glass at every meal. If you eat three meals per day, this can increase your daily water intake by 24 oz per day. In addition, most restaurants offer unlimited free tap water, making them a great place to have multiple glasses of water with your meal.
Most tap water in America is safe to drink, but many people still prefer to invest in a water filter as an extra precaution. There are water filters for almost every budget, from cheap pitchers to complex water filtration systems that can be installed in refrigerators. Installing a water filter can also improve the taste and quality of your water. Multiple studies have found that filters can reduce the amount of water-born bacteria in your tap. They can also help filter out harmful lead and arsenic that finds its way into many people’s water supply.
Approximately 20% of the average person’s daily water intake comes from food. Fruits and vegetables are particularly high in water content. In addition, many of these foods are also very low in calories, making them fantastic snacking options. The following foods can help supplement your daily water intake:
Around 60% of the human body is made up of water. The human body can’t survive more than three days without water. These facts, and many others, make the translucent liquid one of the most prized and essential substances on the planet. While everyone needs to consume water to survive, drinking more than the daily recommended amount can have profound health benefits. Some of the many perks of increasing your daily water intake include improving physical and mental performance, improving skin health, and warding off infection.
The blood in your body is 90% water. During physical activity, blood circulates through the body to deliver oxygen to your organs and extremities. Without adequate water, the blood becomes thicker, slowing down oxygen supply and leading to cramps and injuries.
Many headaches occur when the brain temporarily contracts as a result of fluid loss. This causes the brain to pull away from the skull, resulting in pain and headache. Drinking water consistently can help keep the body and brain hydrated, preventing headaches from happening in the first place.
Water is essential to the regulation of body temperature and the production of sweat. As body temperature increases during physical activity, water rises to the surface of the skin as sweat. When the sweat evaporates, it can help cool the skin and body.
Science suggests that increasing your water intake can help with weight loss in a variety of ways. Drinking more water can suppress appetite, boost metabolism, and make exercise more efficient. Water is one of the most effective and least expensive weight loss tools on the planet.
Water helps skin maintain its elasticity, color, texture, and appearance. Those who consume large amounts of water are less likely to see their skin wrinkle, scar, or crack. Multiple studies have also found that those who drink water more consistently in their youth see less wrinkles in their skin when they are older
Drinking enough water every day is essential to both physical and mental health. Experts recommend the average woman intake at least 92 oz of liquid per day. The average man should consume more than 124 oz.
Common practices to increase your water intake include carrying a water bottle with you, tracking your water intake, adding flavor to water, and eating foods with high water content.
There are many benefits to increasing your water intake. These include improved skin health, weight loss, less headaches, and improved athletic performance.
