Eight glasses a day.
That used to be the recommendation.
And maybe it still is according to many people.
But, when you really think about it, how can we suggest one amount of water for so many different types of people?
How much water do you actually need?
A new guideline is 4 to 6 cups a day, but…
Your actual need can be affected by:
- Level of exercise
- Environment
- Types of food eaten
- Weight
- Illness/health
- Medications
- Pregnancy/breast feeding
- …
So, there’s no one-size-fits all with water.
And there’s also not just one source of water in your diet.
Many foods contain water, especially fruits and veggies.
And there’s water in coffee, tea, and alcohol.
Although too much caffeine or alcohol can be dehydrating and lead to other issues, it’s been found that those beverages still count towards net hydration.
How do you know if you’re dehydrated?
Thirst is a good indication that you need more water.
However, as we age, thirst tends to be less reliable.
So, it’s helpful to create a habit around drinking water, like having a glass before each meal, to prevent dehydration.
Another good indication of dehydration is the color of your urine.
Pale yellow is good; dark yellow means you need more.
And if you’re more significantly dehydrated you may feel:
- Weakness
- Dizziness
- Confusion
What are the benefits of being well hydrated?
Water allows our entire body to function properly.
And in fact, we can’t survive more than a few days without it.
Water intake also helps in controlling weight by preventing overeating at meals, and if you drink it in place of sugary beverages.
And, when you’re well hydrated, chances are you feel more energetic, your skin looks more youthful, and you’ve got less joint pain.
Here are some of the more specific things good hydration helps with:
- Carrying nutrients to/from our cells
- Regulating body temperature
- Cushioning our joints
- Normalizing blood pressure
- Stabilizing heart beat
- Digestion, constipation
- Decreasing risk of UTIs and kidney stones
- …
How can you create a habit of drinking more water?
If you want to stay on top of things, create good habits around drinking water.
To make it easier, I usually suggest tagging it onto another habit you’re already doing.
So, since you’re already in the habit of eating meals, add a new habit of drinking a glass of water before each meal.
Grouping habits like this helps make it easier to stick.
Other great ideas include:
- Filling a water bottle/pitcher to drink within your day
- Recording your liquid/water intake
- Setting reminders on your device
- Flavoring your water to make it more interesting
- …
Do you feel like you’re drinking enough water?
I’m not a huge water drinker.
I drink it when I exercise, I drink a little in the morning before breakfast, and I sometimes have a glass with my supper.
But overall, I feel like I’m not taking in as much as I should.
But then again…
I do drink tea, mostly decaffeinated, a few times a day.
And I have a smoothie most mornings.
And I eat salads at most meals.
So, maybe I am getting enough.
But just in case, I’m adding one more glass a day, a full glass before breakfast.
Are you going to do add a new habit too?
Let me know in the COMMENTS below!
And keep moving forward my friend,
Debbie
P.S. Have you tried keto, paleo, calorie counting, macros, Weight Watchers, Noom, and other things but nothing seems to work? I’d love to help you.
I help my clients with emotional eating, balancing hormones, and getting over their bullying self-talk. Get on a call with me, it’s free: www.momentum-fit.ca/book-a-session