Your body is about 70% water, and drinking enough of it is vital for optimal health.
Water plays many roles in your body, including maintaining electrolyte balance and blood pressure, lubricating joints, regulating body temperature, and promoting cell health. While everyone knows the benefits of drinking water and why it’s important to stay hydrated, doing so can be difficult at times.
Here are 6 tips on how to drink more water:
1. How much water should I drink? - Understand your fluid needs
Before you decide to drink more water, you have to understand your body's fluid needs. A common recommendation for daily water intake is 64 ounces (1,920 ml), or 8 cups, but this is not based on science. The National Academy of Medicine (NAM) recommends that men consume 125 ounces (3,700 ml) and women about 90 ounces (2,700 ml) of fluid per day, including the fluid from water, other drinks, and foods.
However, NAM acknowledges that it isn't ideal to make broad recommendations about fluid needs, as they depend on your activity level, location, health status, and more. For most, simply drinking to quench your thirst will ensure you meet your fluid needs. Yet, you may need more fluid if you exercise regularly, work outside, or live in a hot climate.
2. How to drink more water when you're not thirsty? - Set a daily goal
Setting a daily water intake goal can help you drink more water. Simply the act of setting a goal can be motivating and make you more likely to make positive changes that last.
To be effective, goals should be SMART, which is an acronym for the following criteria:
For example, one SMART water-consumption goal might be to drink 32 ounces (960 ml) of water per day. It can also help to record your progress, which can keep you motivated to achieve your goal — and make it a habit.
3. Get a Reusable water bottle to help drink more water
Keeping a water bottle with you throughout the day can help you drink more water. When you have a reusable water bottle, you can easily drink water in any setting, whether you’re running errands, traveling, or at home, work, or school. Keeping a water bottle handy can also serve as a visual reminder to drink more water. If you see the bottle on your desk or table, you will constantly be reminded to drink more. Plus, it’s better for the environment than relying on single-use plastic water bottles.
4. Replace other drinks with water
Another hack to drink more water — and boost your health and reduce your calorie intake — is to replace other drinks, such as soda and sports drinks, with water. These drinks are often full of added sugars, which can be extremely detrimental to your health. For optimal health, limit your added sugar intake to less than 5% of your calorie intake. Just one 8-ounce (240 ml) cup of soda per day can exceed this limit. Diets high in added sugars have been linked to obesity and other conditions like type 2 diabetes and heart disease. Furthermore, replacing these sugary drinks with water is an easy and cheap way to cut calories, potentially helping you lose weight.
5. Invest on a water filter
Most tap water is safe to drink, however, if you have concerns about the quality or safety of your tap water, consider purchasing a water filter for the healthiest way to drink water.
There is a filter for almost every budget, from costly whole-home water filtration systems to inexpensive water-filtering pitchers. In addition, filtering your water could improve the taste.
Point-of-use water filters, such as water-filtering pitchers or filters that attach directly to a faucet, can reduce levels of waterborne bacteria, lead, and arsenic in contaminated tap water to safe levels.
Using a water filter is also less expensive and more eco-friendly than purchasing bottled water, which is oftentimes no different than tap water.
If you dislike the flavor of water, or just need a bit of flavor to help you drink more, you have many choices. Using an inexpensive fruit-infuser water bottle is easy and one of the healthiest ways to drink water. Popular fruit combinations to use in an infuser bottle are cucumber-lime, lemon, and strawberry-kiwi.
Although, you can use any combination of fruits that suits your taste. You can also purchase water enhancers in powder or liquid form to add to your water, but be aware that many of these products contain sugar, or other additives that may harm your health.
For more tips on how to drink more water and other health hacks follow NRGY_honey on instagram and all our social media channels.
Research is summarized by NRGY Honey. NRGY Honey do not own the rights to the research.