I am always looking for ways to be more healthy, this is even more true during the start of a new year! One way I work to maintain my health is to increase my water intake. This has lots of benefits. Including helping to feel more full and thereby limiting calorie intake, improving skin tone, and fluid balance (you are 60% water after all!) to name a few. I just feel better when I make sure to stay hydrated and meet my personal water intake goals.
Not sure how much water you should drink every day? There is a simple equation to calculate the approximate amount of water you should drink in each day.
Your Weight x 0.5 = ounces per day you should drink
So for example, if you weigh 150 pounds then you would take 150 x 0.5 = 75 ounces of water per day
You should increase the amount of water you drink if you have increased activity, like running or biking, then you should drink an extra cup or so of water for each 30 minutes of activity you complete. The reason for the increase to your water intake is because you are sweating out the water you drink when you exercise.
If you struggle at all, like I used to, with keeping up your water intake, then these 5 tips are for you.
Drink a glass of water to start your day.
If this is difficult for you try adding some lemon to your water and warming it up! Starting with water has shown to have many health benefits. It gets your metabolism going, helps hydrate you, flushes out toxins, and I just like to think it helps me eat a little less.
Set a timer.
This is a great way to remember to drink your water until it becomes a habit. There are even a few apps that will help you with this.
If you are old school or trying to make it a real habit. I suggest using a Habit Tracker. This free printable habit tracker will make the perfect water tracker. It is a great way to track your water intake and any other habit you want to keep going.
Just print the tracker write down what you are tracking. In this case you would write drink X number of ounces of water or X number of glasses of water. Then each day that you make your goal, color the box in.
If you are wanting to track each glass, use one line for each glass! That way you can see how many you are drinking in a day.
Use a straw.
This tip is the best for those who just do not enjoy the “taste” or lack thereof of water. Using a straw helps it to pass past your taste buds and down your throat quickly, making it easier to up your water intake. You should use a reusable straw, so there are not consequences for the environment though if you choose this option. Check out these awesome silicone straws, they even work for smoothies! I carry my straw with me in my purse and keep one in my desk at work, as well as at the house.
Infuse your water
Another great way to get enough water every day is to infuse it. You can infuse with any fruit, vegetable, or herbs that you like. If you have never heard of infusing, it is basically putting cleaned and cut fruit / veggies / herbs into cold filtered water and allowing the fruit juice and tastes to seep into the water. That way when you drink it does not taste bland, it tastes amazing and makes you want to drink more, without all the added calories and sugar of eating straight fruit. One cup of fruit is all you need for a whole pitcher of water or a few pieces for a glass.
For example, you can infuse with strawberries, raspberries, lemon, Lime, or other fruit to your water. If you like you can add fresh herbs like mint, thyme, basil, or rosemary. Want to add another dimension to your water? Add some veggies like cucumber,
Some of my favorite combos include:
- Lemon and Lime
- Blueberry and raspberry
- Watermelon and Mint
- Orange and Mango
If you are looking for over 30 different infused fruit combos, then this list of my favorite fruit combinations to try will be right up your alley. If you like the idea of infusing your water. Here is the infuser that we use on the go.
Eat your water or drink herbal tea
(caffeine free of course!)
Eat your water means eat fruit with high water content. Despite what you might think, food with high water content counts for your daily intake.
Examples include:
- watermelon
- cantaloupe
- grapefruit
- peaches
- cranberries
- pineapple
- raspberries
Of if you are trying to keep your sugar intake in check, try a caffeine free herbal tea. Some herbal teas include:
- Chamomile
- Hibiscus
- Rooibos
- Peppermint
- Ginger
There are plenty more to choose from that are caffeine free, but if you cannot stay away from the caffeine, I love a good green tea!
Now Go Get Your Water On!
With these five simple tips to increase your water intake, you will be on your way to more energy, being better hydrated, and more balanced.
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