- Hydration: What to Drink, How Much and How Often
- Stick to Water
- Stay Hydrated Throughout the Day
- Do the Bathroom Check
- Drink When You’re Thirsty
- Why Drinking Water All Day Long Is Not the Best Way to Stay Hydrated
- Thank you!
- What Counts as “Water”?
- The Ayurvedic Style of Drinking Water
- Your Body Speaks, Listen to those Symptoms!
- Water: Drink Wisely and you will be in good shape!
- 40 Healthy Tips to Drink More Water
- Out Of Date Fact 1: You Should Drink 8 Glasses of Water A Day
- Out Of Date Fact 2: Don’t Drink Coffee/Tea and Other Soft Drinks Only Drink Water
- Best Tips for Drinking More Water A Day
- Fifteen benefits of drinking water
- Figuring Out How Much Water to Drink
- Here’s What Happened
- Day 1
- Day 2
- Day 7
- Day 14
- Ultimate Breakfast Burritos
- Overnight Oatmeal
- Lemon Chia Seed Parfaits
- Hash Brown Quiche Cups
- Yogurt & Honey Fruit Cups
- Almond-Chai Granola
- Microwave Egg Sandwich
- Get-Up-and-Go Granola
- Overnight Maple Oatmeal
- Rhubarb Compote with Yogurt & Almonds
- Ham Muffinwiches
- Apple Cinnamon Overnight Oats
- New Mexico Green Chile Breakfast Burritos
- Waffle Sandwich
- Cranberry-Walnut Oatmeal
- Rise and Shine Parfait
- Italian Sausage Breakfast Wraps
- Pigs in a Pool
- Blueberry Cantaloupe Salad
- Maple Apple Baked Oatmeal
- Feta Scrambled Egg Wraps
- English Muffin Egg Sandwiches
- Sausage and Egg Pizza
- Sausage-Egg Burritos
- Southwest Breakfast Wraps
- Garlic-Herb Mini Quiches
- Slow-Cooker Honey Granola
- Fruit-Filled French Toast Wraps
- Andrew Fiouzi
- how it’s better to drink water, fast or slowly?
- Are You Drinking Water at the Right Times of Day?
- DO: Drink Right When You Wake Up
- DO: Drink Before You Eat
- DON’T: Drown Your Stomach During Mealtime
- DO: Drink Before a Workout (and After)
- DON’T: Drink Too Much During a Workout
- DO: Drink Before Bath Time
- DO: Drink Before Bedtime
- DON’T: Drink While Standing
- DO: Drink When You’re Tired
- Pelican Water Blog
- First Thing in the Morning
- Add Flavor
- Replace One Cocktail With Water
- Keep a Pitcher Nearby
- Drink a Glass Before and After Each Meal
- And Each Time You Leave Your Desk
- Drink One Glass of Water for Each Cocktail
- Set a Reminder
Hydration: What to Drink, How Much and How Often
Look on the market and there are a dizzying array of sports drinks that promise to help you go longer, get stronger, run faster, and recover better. But what should you drink for your workouts?
Certainly it’s important to stay hydrated during exercise. But for the average workout of 60 minutes or less, you typically won’t need anything more than water. If you’re going longer than an hour, or it’s hot and humid outside, then you may need the extra calories and electrolytes that sports drinks provide.
Each individual has different needs based on weight, sweat rate and how hard you’re working. Here is what you need to know to stay hydrated.
Stick to Water
Simple water is the best way to go. But if you just can’t stomach it, try one of the many flavored, calorie-free waters on the market. Be sure to read the nutrition label and avoid extra calories and sugar. If you want a natural option that’s a little tastier, try adding a slice of orange, lemon, lime, grapefruit, a few mint leaves or even cucumber to your water. (Or, try one of these Foods That Keep You Hydrated.)
More: 6 Best Hydrating Foods for Athletes
Stay Hydrated Throughout the Day
This is the best way to avoid a last-minute push to pound fluids before a workout, a sloshy or nauseous feeling while you’re on the road, and unwanted pit stops on your run. So sip small amounts of water or calorie-free beverages throughout each day. A good rule of thumb is to aim to drink half your body weight in ounces daily. So if you weigh 200 pounds, aim for 100 ounces throughout the day. If you weigh 150 pounds, aim for 75.
More: 4 Common Hydration Myths
Do the Bathroom Check
When you’re adequately hydrated, your urine will be the color of pale lemonade or straw. If it’s clear, you’re drinking too much. If it’s the color of apple juice, drink more.
Drink When You’re Thirsty
That’s the advice from the International Marathon Medical Directors Association and Tim Noakes, M.D., author of Waterlogged: The Serious Problem of Overhydration in Endurance Sports. The body’s thirst mechanism is exquisitely tuned to tell you when you need to hydrate.
More: 15 Hydration Facts for Athletes
Why Drinking Water All Day Long Is Not the Best Way to Stay Hydrated
Dehydration is a drag on human performance. It can cause fatigue and sap endurance among athletes, according to a 2018 study in the journal Frontiers in Physiology. Even mild dehydration can interfere with a person’s mood or ability to concentrate.
Water is cheap and healthy. And drinking H2O is an effective way for most people to stay hydrated. The National Academy of Medicine recommends that adult women and men drink at least 91 and 125 ounces of water a day, respectively. (For context, one gallon is 128 fluid ounces.) But pounding large quantities of water morning, noon and night may not be the best or most efficient way to meet the body’s hydration requirements.
“If you’re drinking water and then, within two hours, your urine output is really high and is clear, that means the water is not staying in well,” says David Nieman, a professor of public health at Appalachian State University and director of the Human Performance Lab at the North Carolina Research Campus. Nieman says plain water has a tendency to slip right through the human digestive system when not accompanied by food or nutrients. This is especially true when people drink large volumes of water on an empty stomach. “There’s no virtue to that kind of consumption,” he says.
In fact, clear urine is a sign of “overhydration,” according to the Cleveland Clinic. And some of the latest research supports Nieman’s claim that guzzling lots of water is not the best way to stay hydrated.
For a 2015 study in the American Journal of Clinical Nutrition, researchers compared the short-term hydration effects of more than a dozen different beverages—everything from plain water and sports drinks to milk, tea, and beer, to a specially formulated “rehydration solution.” Based on urine analyses collected from the study volunteers, the researchers concluded that several drinks—including milk, tea, and orange juice, but not sports drinks—were more hydrating than plain water. (Lager was a little less hydrating than water, but a little better than coffee.)
Of course, no one’s suggesting that people dump water in favor of milk and OJ. Water is still hydrating. So are sports drinks, beer, and even coffee, to some extent. But the authors of the 2015 study wrote that there are several “elements of a beverage” that affect how much H2O the body retains. These include a drink’s nutrient content, as well as the presence of “diuretic agents,” which increase the amount of urine a person produces. Ingesting water along with amino acids, fats and minerals seems to help the body take up and retain more H2O—and therefore maintain better levels of hydration—which is especially important following exercise and periods of heavy perspiration.
“People who are drinking bottles and bottles of water in between meals and with no food, they’re probably just peeing most of that out,” Nieman says. Also, the popular idea that constant and heavy water consumption “flushes” the body of toxins or unwanted material is a half-truth. While urine does transport chemical byproducts and waste out of the body, drinking lots of water on an empty stomach doesn’t improve this cleansing process, he says.
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In some rare cases, excessive water consumption can even be harmful. “In athletes or people who are exercising for hours, if they’re only drinking water, they can throw out too much sodium in their urine, which leads to an imbalance in the body’s sodium levels,” explains Nieman, who has spent a chunk of his career investigating exercise-related hydration. Doctors call this imbalance “hyponatremia,” and in some cases it can be deadly. In this scenario, sports drinks and other beverages that contain nutrients and sodium are safer than plain water.
While hyponatremia and excessive water consumption aren’t big concerns for non-athletes, there are better ways to keep the body and brain hydrated than to pound water all day long. Sipping water (or any other beverage) a little bit at a time prevents the kidneys from being “overloaded,” and so helps the body retain more H2O, Nieman says.
Drinking water before or during a meal or snack is another good way to hydrate. “Drinking water with amino acids or fats or vitamins or minerals helps the body take up more of the water, which is why beverages like milk and fruit juice tend to look pretty good in these hydration studies,” he says. Some of his own research has found that eating a banana is better than drinking a sports beverage when it comes to post-exercise recovery. And he says eating almost any piece of fruit along with some water is going to aid the body’s ability to take up that H2O and rehydrate. (These hydration rules apply to athletes as well, he says.)
The take-home message isn’t that people should drink less water, nor that they should swap out water for other beverages. But for those hoping to stay optimally hydrated, a slow-and-steady approach to water consumption and coupling water with a little food is a more effective method than knocking back full glasses of H2O between meals. “Water is good for you, but you can drown in it too,” Nieman says.
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What Counts as “Water”?
Your recommended water intake includes all sources — drinking water, other beverages, and food. But be careful — certain fluids have their drawbacks.
For instance, juices, sodas, and smoothies can be hydrating, but they can also be high in sugar and calories.
Coffee and tea provide water, too. But, they also contain caffeine, which can make you lose more water when you pee. Most healthy people can safely drink about 2 to 4 8-ounce cups of coffee each day. Scale back if it makes you feel anxious or jittery.
Alcoholic drinks contain water, too. But like caffeine, they actually cause you to lose more water through your urine. This can lead to dehydration.
Sports drinks have a high water content. They also contain carbohydrates and electrolytes, which can help you absorb water and keep your energy levels up. During intense workouts, they help to replace salt lost through sweat. But be careful: many also contain lots of extra calories, sugar, and salt. Check the nutrition label. Pay attention to the serving size, and limit how many you drink.
Energy drinks are different from sports drinks. They contain sugar, as well as stimulants, like caffeine — often in high doses. Many doctors recommend that children and teens avoid them.
And don’t forget foods! Fruits and vegetables like cucumbers, iceberg lettuce, celery, and watermelon are over 90% water. They also provide a variety of different vitamins and minerals. Refreshing!
Not many people like drinking water and do you fall in that category? In fact, this advice may be constantly ringing in your ears- Drink more water! And still this ritual seems to be a kinda of nuisance.
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If so, it may be good that you change water drinking habits- because lack of water could cause a great deal of problems.
Well, these were said with a purpose and to this day- the importance of water stands to hold a phenomenal position in improving our health. Water touches our mind and body in terms of good health, good skin, complexion, hair and digestion and this list will go on.
Here, we plan to show you how to drink your water the right way. Why is that so important? (you may be thinking). This is not any way, but the way that Ayurveda teaches us.
Ayurveda encompasses the perfect way to live, breathe, eat, sleep, and so much more. So, in this, the studies also teach us the most proper way to drink water.
Note: We are talking about drinking regular, fresh, clean drinking water and not other liquids like beverages, sugary drinks, aerated drinks or energy drinks. Just good ol’ plain water is what our body needs the most.
Image Source: IANS
The Ayurvedic Style of Drinking Water
According to the age old healing methodology of life, you will not gain any benefits by just drinking some water. Rather, there is a ‘right way’ to drink your glass of water. Heard about that? If not, take cues from us by reading further on.
Water Tip that you should in mind:
It is not how much water your drink, it is the way, time and frequency by which you drink water. Period.
These are simple tips that all should know, but many a time- we never understand the value of the same.
Image Source: IANS
#Tip 1: Early Morning Water
First thing in the morning- drink water, according to the age old Ayurveda Gurus.
Why is that so?
You would have been sleeping for 6- 8 hours and the body would have lost most of its water content. Drinking water will help hydrate and keep the body fresh.
Also, early morning is a good time to expel all the toxins and wastes from the body. So, if you have about 2 glasses of warm water early morning- this aids in cleansing the digestive systems, and flushing out toxins from the body system.
Plus, drink early morning and you can ward off a lot of hidden infections that may have accumulated in the body. For example, water can prevent dryness and thereby keep away skin infections and even bladder infections to a large extent.
Connected Reads: Research reveals a Vital cure for UTI Infection!
#Tip 2: Sip a Little
What do you do normally? Thirsty means, gulping down a gallon of water in a second? That sounds like most of us!
Well, here is the cue: Water is not to be gulped down, just sipped!
Why is that so?
You see, we need to drink water according to other body types. As per research, water is to be taken into the body in a gentle and smooth process.
If you swallow a great deal of water in one shot, the body will find it difficult to absorb and penetration of liquids into the body system will not be fruitful.
So, the excess water may just be expelled without the body even absorbing the minerals present in the water.
Drinking bit by bit at regular intervals is a safe and proven method to lose weight. So, for people who want to lose weight, just have water 30 minutes before your meals. But for a lean or underweight person, it is only wise to have at least one hour before eating a meal.
Water drunk before meals can aid in the digestion process and that is particularly good for all ages.
#Tip 3: Absorb what you drink
So, we keep drinking water, and if this acts like an overload for the body- was the act of drinking water of any use for the body?
We don’t think so, and have a solution for the same
How can I improve water absorption of the body?
A sign that you must watch out for: If you pee a lot after drinking a lot of water, then probably the body is just not absorbing what you fed it about an hour ago. Now, that is not good!
Instead try, adding a pinch of salt to your water and then drink. It should not taste salty, and try to add in any mineral unrefined salt like the Himalayan salt variety.
#Tip 4: Lukewarm is the best
We love our cold water during the hot summers, but as per old medical researches and even the latest – cold water is actually not good for the body.
What is wrong with cold water?
Nothing in specific, but yes, research reveals that it is the temperature of the body that causes all the problem.
We all have a sort of fire to get the digestive juices burning always. Now, as per Ayurvedic Science, a sudden gush of cold water can hamper the performance of digestive juices and thereby destroy the process of digestion.
Instead, if you choose water that is similar to body temperature, this will help to aid in the proper digestion of the food. Plus, it does not encourage the growth of any harmful microbes and bacteria inside the body.
#Tip 5: No drinking in between
A tip that you need to keep in mind here. Drink water at whatever time you want, but not while you eat your meals.
What happens if you drink water while eating?
When a person eats food, the digestive juices within the stomach and the intestines, starts acting upon the food and that is what helps to break down the food into smaller compounds and makes it easier for absorption into the body
Image Source: IANS
#Tip 6: Respond to body signals
Your body needs water and when feels the need, it will show it out to you. That is when you feel thirsty.
Are you listening to the thirst cues?
Each body varies with age, time, needs and even the environment you live in.
The time when your body feels lethargic may be way different from other people. So, pay attention to your body needs and drink water as it requires. Also, at this point you must remember that you should not gulp down water, but drink it slowly. Also, never stuff yourself with water. Drink only what is required.
Connected Reads: Summer Foods that help the Beat!
#Tip 7: Sit and drink in peace
As the age old Ayurvedic saying goes, you need to sit and drink water; but try not to stand.
As per research, it says that you need to sit somewhere and have your drink. Not sure how far this is true, but yes, research has shared this information.
Why not stand and drink?
When you stand, it seems to spoil the flow of fluids within the body system and that could cause an accumulation of unwanted fluids in between the joints. This prevents the smooth flow of blood, water, and other liquids throughout the body.
In long term, it could lead to arthritis. On the other hand, sitting relaxes the muscles and even the nervous system handles the pressure of the body weight in a more balanced manner.
Image Source: IANS
#Tip 8: Don’t overdo
Just like too many cooks could spoil the broth, an excessive habit of drinking too much water could ruin your health.
Keep in Mind: Drink just to quench to thirst.
What could this mean?
It’s simple. Drink only when you feel like. No force, and no complaints. Your needs to drinking water may be less or more compared to others. So, think wise and drink to your heart’s content.
True, they say to drink about 1.5 litres each day, but even if you drink 4 glasses a day and still feel fresh- then probably that is your limit.
#Tip 9: Mud, copper and silver- your best water carriers
In the past, when plastic and glass were not freely available, it was copper and silver vessels that ruled the kitchens and dining halls. These were particularly used for eating, and drinking because of its curative properties.
What is the goodness of such vessels?
They have minerals that can soothe the body naturally. Copper vessels can remove the toxins from the water and also kill all the unwanted bacteria that dwell in the water.
Apart from this, they have been reported to form antioxidants which are said to be beneficial for the body. So, next time, you get a chance to drink from a copper bowl- go ahead as it gives more goodness that you could imagine!
#Tip 10: Frequent supply
You do not have over stuff the body with water. An ideal body should have only 25% of water within it. Then rest 25% of the body should be left empty so that digestive juices have the space to do their bit of work named digestion. Another 50% is for the food that we consume.
What happens if you drink too much?
Well, too much water could lead to diarrhoea, loose stools, stomach indigestion, pains and other forms of upsets within the body.
Sometimes, people drink a lot of water as part of the weight loss plans. But this will make the person weak, as they are getting any carbohydrates and sugars to keep the metabolism moving. Plus, only if the body consumes proteins- will the bones and muscles grow in a strong manner.
Your Body Speaks, Listen to those Symptoms!
Having explained all the right ways on how to drink water, how do you know which is the right moment to start drinking water and how much is just enough?
A question that can be answered only by observing your body. So, let us open our senses and see what our bodies are trying to tell us.
Our skin tends to shrivelled, dry, and not so fresh once it gets dry. You probably would have noticed this, when you are sitting for long in a cold air conditioned room or maybe strolling in a park on a hot day.
When your skin shows these symptoms, drink water in between. You will feel good, refreshed both in mind and body once you have drunk some water.
Look at your urine and you can understand a lot of things from it.
- Dark yellow urine- means that you have drunk very little water
- Clear, light yellow urine- means that the body has sufficient water in it.
- Cloudy urine- means that it shows traces of some infection and so beware!
What colour is the healthiest?
Light yellow, almost pale yellow is what you should be having. But of course, the first time you pee at the start of the day- it will be dark yellow. So, from then on, drink water and watch the change in the colour of the urine.
Chapped lips, are the sure sign that your body is getting dry.
The same is the case with dry throats. So, drink water and give the fluids that the body needs as and when required.
Water: Drink Wisely and you will be in good shape!
Water is a natural cleanser that we need to take all along our life. But do right, and you will be a beautiful person inside out. These researches provide advice and reasoning as to why and how you need to drink water from now on.
Use them from now on in your daily living habits and live in the right style.
40 Healthy Tips to Drink More Water
It is a fact; drinking water is essential to our being.
It is so important to stay hydrated during our day, not only to replenish the water that we lose throughout the day, but drinking more water can aid in weight loss, manage diabetes, essential in pregnancy and also keeps your teeth, skin and gums healthy.
But how can we drink more water in a day?
We are so busy, we spend most of our day in the office, or in the car travelling to and from work, then the gym and finally home to rest. Water consumption becomes second place in our life.
According to Water Cure, through regular day-to-day activities the average person loses approximately 10-15 cups or 3-4 litres of water a day. This represents the water lost through breathing, urination, sweat and bowel movements alone.
There has been some bad advice in the industry as of late with regards to water consumption and a lot of this advice has now become out-of-date.
Out Of Date Fact 1: You Should Drink 8 Glasses of Water A Day
Many health professionals have said for years it is recommended that we try and drink 8 cups or 2 litres of water a day. However, this is only a recommendation and according to Harvard research depending on your lifestyle, size and other contributing factors; drinking 4-6 glasses of water is just as good for you.
Accurate water consumption should be not be based on how much water you can drink a day, as this varies with body weight, size, activity levels, climate, etc..
You should drink what you need and when you are thirsty; never force the act of drinking water (this can lead to negative health implications).
Out Of Date Fact 2: Don’t Drink Coffee/Tea and Other Soft Drinks Only Drink Water
Also another myth is to make sure you drink water, not soft drinks, coffee/tea, juices/squash, etc.
This has also proven to be inaccurate as there is a high concentration of water in these drinks and if you can you should balance your in-take of these with water when required.
That being said, you should try to limit your in-take of caffeine-based products though as they can cause dehydration and coffee/tea can add as a diuretic (making you go to the toilet more).
Too many sugary drinks with artificial flavours, sweeteners and colours, although contain water and contribute to your daily recommended intake, should be limited as too much sugar based products can cause weight gain, dental problems and even cause diabetes.
With these water drinking myths answered and backed up with facts, you should always remember before you start consuming more water, that as human beings we consume a large amount of water every day, without drinking water.
What most people forget is that we get a lot of our water daily from eating fruits, vegetables and other food elements in our diet.
So with that understood, to increase a healthy water in-take we do not need to consume too much more extra water during the day.
Here at Stur Drinks, we love water and have created 40 creative ways to drink more water on a day-to-day basis to ensure your happier, healthier and more energised while at home, work and at the gym.
We suggest you pick your top 3 favourite water drinking tips straight away and then try and increase these over the coming weeks and months.
Whether you drink water daily or not we have created easy to follow, actionable steps on how you can start today to increase your water drinking habits.
Best Tips for Drinking More Water A Day
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1. Add your own natural fruit juice for water flavouring. Adding a squeeze of lemon, orange or lime can add some flavour to your water and make it more appealing to drink.
TIP: Invest in a hand juicer to make this activity easier and less hassle. If you’re unable to get hold of one, use concentrated juice drops.
Image from: en.wikipedia.org
2. Introduce spicy food to your diet. By eating more spice and hot foods you will naturally want to drink more water.
TIP: Only eat spicy foods if you can and its part of your diet. Also if you’re not used to it do not eat very spicy food as can cause stomach upsets.
Image from: dotcomplicated.co
3. Use an App. There are some great water apps available for smartphones like Water Logged. These apps help you keep track of how much water you have consumed throughout the day and send you reminders to keep the water flowing.
TIP: Use Waterlogged for iPhone and Water Your Body for android.
Image from: http://www.ebay.co.uk/
4. Use a water filter jug. If you live in a hard water area, your water could have a funny taste. Using a filter will purify your water, making it fresh, clear and tasty.
TIP: You can buy a Brita filter jug or use one of these stylish eco-friendly reusable filters such as Soma water filters.
Image from: www.foxnews.com
5. Buy a bottle of water and carry it with you. One of the main reasons that many of us don’t drink enough fluids is because we don’t have water with us. Keeping a bottle to hand to help keep you hydrated.
TIP: Once your plastic water bottle is empty refill it and keep it in the fridge.
Image from: www.womenshealthmag.com
6. Stay hydrated while you exercise. Being dehydrated when exercising can cause an increased risk of blood cots, as your blood will thicken and your blood vessels will become narrower. We all get thirsty whilst we are exercising because we are losing more water through sweat.
TIP: Remember to carry a bottle of water with you to sip during training, do not wait until you are back home. A good way to remember to do this is to take a sip after every exercise/set.
Image from: www.stethnews.com
7. Drink water as your starter. When you are out for dinner a really easy way to drink more water is to have a glass before your meal. In many cases we are often just thirsty rather than hungry. This tip will help you stay hydrated as well as help you lose weight as you are eating less and drinking more.
TIP: This does not have to be when your eating out, you can incorporate this into your work day, lunch and evening meal.
Image from: www.liveeco.co.za
8. Eat plenty of water rich foods. As mentioned above water doesn’t just have to come from what we drink. You can stay hydrated by eating foods with a high water content, like cucumber, lettuce, melon and celery. These foods are healthy and will keep you fuller for longer.
TIP: Cut some water rich foods up to snack on during the day. They’re healthy and assist in hitting your water targets (watermelon has 92% content of water).
Image from: www.wisegeekhealth.com
9. Drink water on your nights out. A really great tip to drink more water is to substitute every other alcoholic drink on a night out with a glass of water. This is much healthier for your body and will save you from feeling horrible the next morning.
TIP: If this is too difficult in big groups at parties, make sure 2 hours before you go home you drink plenty of water to avoid being dehydrated the next day.
Image from: Can Stock
10. Drink a glass of water whilst you wait for your brew. When you are making a cup of coffee or tea and you’re standing around waiting for the kettle to boil, grab a quick glass of water. This will counteract the effects of drinking caffeine, which is actually very dehydrating.
TIP: When going to get the milk for your hot drink, make sure you have a cold water jug in the fridge too. Grab it while you’re getting the milk and pour a nice glass of water while the kettle boils.
11. Invest in a really nice re-useable bottle that you will actually use. Using a bottle that you will enjoy using will motivate you to carry on drinking throughout the day.
TIP: Buy a water bottle like this stunning stainless steel one, which is insulated to keep your water cold all day. If you’re looking for a cheaper option, you can also buy pre-filtered bottles like these ones from Bobble.
Image from: www.diytrade.com
12. Drink through a straw and keep sipping throughout the day. Melissa Harrison from BuzzFeed recommends using a fun straw to help you drink more water.
TIP: Buy a crazy straw to make sure you do this or buy a water bottle with a sip filter.
Image from: www.activelivingzoomers.com
13. Try different types of water like, spring, mineral, sparking and flavoured water.
TIP: You can jazz up water with one of these variations. Remember, whatever helps to make water more enjoyable for you is a good thing.
Image from: news.ifas.ufl.edu
14. Keep a bottle of water with you in the car and take a sip while you are stuck in traffic. Driving dehydrates us especially in the hot weather and with the air con that dries out the air.
TIP: On long car journeys make sure you set reminders on your phone as alerts to have a good drink of water every 30 minutes. In warm weather increase this to 15 minutes.
Image from: www.emaze.com
15. Replace your daily vitamin tablets with vitamin water drops for your drink. Take in all the essential vitamins and stay energised all day long.
TIP: If you’re finding it hard to find or drink vitamin drops you can use effervescent versions that have to be taken in a full glass of water. This can be part of your daily morning routine.
Image from: www.drinks-insight-network.com
16. Swap the sugary squashes, fruit juices and fizzy drinks for a glass of water. Reducing your sugar level will help in weight loss, diabetic management and help maintain healthy gums.
TIP: If you have a sweet tooth and want to add some flavour to your water try adding a water flavour enhancerwithout artificial sweeteners.
Image from: www.edensprings.co.uk
17. Keep an eye out for water coolers and stop for a quick drink.
TIP: Invest in an office water cooler machine if you don’t have one. If this proves too expensive buy a desktop version.
Image from: www.healthtipspark.com
18. Include water drinking into your daily routine. Drink 2 glasses of water in the morning and start the day how you wish to proceed.
TIP: Taking an effervescent vitamin like mentioned above can start this off. Also if you’re taking any morning medication make sure you take them with a full glass of water not just a small amount.
Image from: LifeHacker
19. Add deadlines to your water drinking. Aim to drink a certain amount by 10am, midday, 2pm and in the evening to make sure you hit your target, like this from LifeHacker (check out their image above).
TIP: Use a DIY water bottle with deadlines on so you know when and how to reach your targets during the day. In the evening, you can substitute cold water with a warm water drink to reach your goals.
Image from: www.lifehacksmama.com
20. Make a water wager with your friends and colleagues. Set goals and challenges on who can drink the most water (within reason and for health benefit). Making water drinking fun will encourage you to re-hydrate.
TIP: Pair off in teams and offer an incentive for the winner (i.e. whoever loses makes the coffee/tea for the next day).
21. Set a timer on your phone as a reminder to your top up your drink. This will act as a mental trigger and keep you continue drinking.
TIP: Make goals that are realistic and achievable during the time that you can drink water.
Image from: www.psfk.com
22. Always re-fill your glass or water bottle. You are more likely to drink more if you see water in front of you rather than an empty glass.
TIP: Buy an inspiring glass water bottle or drinking glass. These ones look great to us.
Image from: videohive.net
23. Adding ice cubes to your water will help keep your drink refreshing and tasty. This is also a really good trick if you want to loose weight. Drinking cold water burns more calories, as your body needs to work harder to bring the water temperature up.
TIP: Buy a bag of pre-freezed ice and place into your drink during the day. If at the office you may need to improvise.
Image from: www.freshfruitportal.com
24. If you are a fruit juice lover and can’t cut it out of your diet, try diluting it with water, this will count towards to your daily water intake and still be something sweet you will enjoy.
TIP: Buy concentrated fruit juice to limit your usage in water.
Image from: Wisegeek
25. Have a glass of water after you have been to the lavatory. This will ensure you are replenishing the water you have just lost.
TIP: Before going to the toilet pour yourself a glass of water and leave it on your walkway back to your office/lounge. This makes it easier to pick up on your way through.
Image from: news.arabnet.me
26. Reward yourself to hitting your water target. Get yourself a treat after a week of drinking your goal of water consumption a day.
TIP: After you have hit your water goals it is essential to reward yourself, no action worth doing is without reward.
Image from: destinationryd.com
27. Build up your water levels slowly. Increasing your water intake drastically might come as a shock to you and your body. Build up the amount you can drink slowly and increase it until to hit your target.
TIP: If you do not drink any water, start by drinking 1 glass a day (by using one of these tips) then go onto another tip and increase your consumption naturally.
Image from: www.cosmeticstarzana.com
28. Water is great for your skin. Adding water drinking to your skincare routine is a great way to remember to drink more and give your skin a healthy glow.
TIP: As part of your daily skincare routine drink a glass of water, keep a glass in the area you carry out this essential routine.
Image from: wnmu.edu
29. Play water-drinking games with your friends. We’ve all heard of beer pong, why not substitute this for water pong.
TIP: You can make this game more exciting by adding a few of your favourite natural water favouring drops, fruit or different waters (sparkling, flavoured, etc.)
Image from: health.allwomenstalk.com
30. Freeze little bits of lemon and lime or your favourite fruit and use these as ice cubes in your water for a refreshing summer time treat.
TIP: You can use all citrus fruits and even some vegetables.
Image from: health.allwomenstalk.com
31. Add fruit to your water. Fruit infusions are all the rage and by adding pieces of fruit to your water bottle/glass this can create a pleasant water drinking experience.
TIP: Invest in a fruit infusion bottle, which you can prepare and make up in the evening, place in the fridge and take to work the next day.
Image from: www.torontosun.com
32. Keep a glass of water handy when you are at home, watching TV cooking dinner or searching the Internet. It is much easier to carry on drinking if it is next to you.
TIP: Make sure to keep the glass within arms reach and on at eye level.
Image from: www.creative-calenders.com
33. Keep track of the amount of water you are drinking. Make a tick chart and record how many glasses of water you are drinking. This will help you track how many glasses you have to go.
TIP: Make a water consumption spreadsheet and tick it off as you go along. Or download a chart like the one above at www.creative-calenders.com.
Image from: www.dailymail.co.uk
34. Set yourself rules. ÒI can’t have another coffee or snack until I drink 2 more cups of waterÓ.
TIP: If you have difficulty with this rule, enforce a Òwater buddyÓ who will monitor and manage you.
Image from: virginpure.com
35. Have a big glass of water at every transitional point of the day: When you Þrst get up, before you leave the house, when you sit down to work, before you go to lunchÉ
TIP: Make drinking water part of these milestones during the day; brush your teeth Ð glass of water, take vitamins/tablets Ð glass of water, at the gym Ð bottle of water and at night have a hot water based drink.
Image from: www.gosocial.co
36. Eat ice lollies. Eating lollies during the warm summer months can not only quench your thirst but can also increase your water intake.
TIP: Make your own lollies from natural water enhancers to provide a sugar free summer treat for the whole family.
Image from: www.pinterest.com
37. Cindy Dyson from Spark People talks about becoming a water connoisseur. Just like wine, you can become a connoisseur of water. There are a lot of different types of water on the market these days and to increase your enjoyment of water you can try these out to.
TIP: Try coconut water, almond water, and maple water during your next shopping trip and review them against your current water.
Image from: www.sheknows.com
38. Infuse your water with herbs. You can use leaf herbs to enhance the flavour of water. Many people use mint to provide a subtle taste enhancing to their water consumption activity.
TIP: Mix fresh mint leaves with fruit to create your own infusion.
Image from: sf.funcheap.com
39. Drink hot water at night. Drinking hot water at night can soothe and relax you. By adding in flavour enhancers you can increase flavour of this.
TIP: Add lavender or honey/lemon to your water to increase your enjoyment. You can even use fruit based infused teas.
Image from: www.idealistrevolution.org
40. Drink hot water in the morning. Drinking hot water can also be done in the morning. This can aid digestion and with flavour enhancers can make the consumption of water more enjoyable.
TIP: Squeeze lemon/lime juice into a glass of hot water in the morning to boost your skin radiance for the day.
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Fifteen benefits of drinking water
Share on PinterestPossible benefits of drinking water range from keeping the kidneys healthy to losing weight.
To function properly, all the cells and organs of the body need water.
Here are some reasons our body needs water:
1. It lubricates the joints
Cartilage, found in joints and the disks of the spine, contains around 80 percent water. Long-term dehydration can reduce the joints’ shock-absorbing ability, leading to joint pain.
2. It forms saliva and mucus
Saliva helps us digest our food and keeps the mouth, nose, and eyes moist. This prevents friction and damage. Drinking water also keeps the mouth clean. Consumed instead of sweetened beverages, it can also reduce tooth decay.
3. It delivers oxygen throughout the body
Blood is more than 90 percent water, and blood carries oxygen to different parts of the body.
4. It boosts skin health and beauty
With dehydration, the skin can become more vulnerable to skin disorders and premature wrinkling.
5. It cushions the brain, spinal cord, and other sensitive tissues
Dehydration can affect brain structure and function. It is also involved in the production of hormones and neurotransmitters. Prolonged dehydration can lead to problems with thinking and reasoning.
6. It regulates body temperature
Water that is stored in the middle layers of the skin comes to the skin’s surface as sweat when the body heats up. As it evaporates, it cools the body. In sport.
Some scientists have suggested that when there is too little water in the body, heat storage increases and the individual is less able to tolerate heat strain.
Having a lot of water in the body may reduce physical strain if heat stress occurs during exercise. However, more research is needed into these effects.
7, The digestive system depends on it
The bowel needs water to work properly. Dehydration can lead to digestive problems, constipation, and an overly acidic stomach. This increases the risk of heartburn and stomach ulcers.
8. It flushes body waste
Water is needed in the processes of sweating and removal of urine and feces.
9. It helps maintain blood pressure
A lack of water can cause blood to become thicker, increasing blood pressure.
10. The airways need it
When dehydrated, airways are restricted by the body in an effort to minimize water loss. This can make asthma and allergies worse.
11. It makes minerals and nutrients accessible
These dissolve in water, which makes it possible for them to reach different parts of the body.
12. It prevents kidney damage
The kidneys regulate fluid in the body. Insufficient water can lead to kidney stones and other problems.
13. It boosts performance during exercise
Share on PinterestDehydration during exercise may hinder performance.
Some scientists have proposed that consuming more water might enhance performance during strenuous activity.
More research is needed to confirm this, but one review found that dehydration reduces performance in activities lasting longer than 30 minutes.
14. Weight loss
Water may also help with weight loss, if it is consumed instead of sweetened juices and sodas. “Preloading” with water before meals can help prevent overeating by creating a sense of fullness.
15. It reduces the chance of a hangover
When partying, unsweetened soda water with ice and lemon alternated with alcoholic drinks can help prevent overconsumption of alcohol.
I’m a professional chef, which means I’m on my feet all day every day, and staying hydrated is essential to staying healthy. Lately, I haven’t been taking as good care of my body that I should. It’s left me feeling tired, sluggish and weaker than usual. (Even though I drink my coffee at the right time!) With a hot New York City summer in full swing, I thought it was time to make a change.
Drinking more water has been said to have numerous health benefits, from weight loss to increased circulation and beyond. Adding an extra glass (or three) is an easy and healthy habit to get started, so why not? It took me a few days, but this tiny change in my schedule turned me into a hydration fanatic. After two weeks I was hydrated—and hooked. Here’s how!
Figuring Out How Much Water to Drink
You can use this chart to figure out exactly how much water to drink every day. But I followed the Mayo Clinic’s broad recommendations:
- Men need about 124 ounces of water every day
- Women need about 92 ounces of water every day
I bought a large 16 oz glass water bottle (like this one) that I could tote around and refill whenever I needed, which is much more sustainable than wasting $1 or $2 every day on a plastic bottle. I made sure to drink half the bottle right when I first woke up, the second half in the middle of the morning, a full bottle with my lunch, at least another half on my commute home, and a bottle with my dinner plus one glass as I got ready for bed. The more times I filled my 16 oz bottle up a day, the better!
Although I drank mostly tap water or cucumber-infused water, it doesn’t all have to be plain H2O. I also counted sparkling water toward my total when I was feeling the need to switch it up (which I did every few days). Fluids can also come from other beverages and food with a high water content.
Here’s What Happened
Remembering to drink water throughout the day is an adjustment. To keep me going, I set alarms on my cellphone, and even added calendar alerts for an extra reminder. After about a week, I started ignoring the alarms and was able to remember on my own. (Woo!)
When I first started drinking roughly 8 glasses of water a day, not much happened. Sure, I got up in the middle of the night to go to the bathroom more often than I would’ve liked. I couldn’t make it through my morning commute without a bathroom break, either! Aside from that, I didn’t notice much of a change. I started to wonder, “what’s all the fuss about?”
But after Day 2, I noticed that not only did I feel like I had more energy throughout the day, I also wasn’t as hungry as I am usually. If I felt peckish during the day, a glass of water did the trick that a snack usually does. I started to notice that many of the times throughout the day that I would typically feel like snacking might’ve just been thirst all along. (Who knew?!)
With less snacking I started to feel lighter and less bloated. I also wasn’t bogged down by the sugar and sodium in my “go-to” snacks, so my energy levels were actually higher despite a lower calorie intake. Win-win!
Better yet, after about a week my skin started to clear up and began looking smoother and more refreshed. It’s no secret that moisturizing is key for great skin, but I didn’t realize that hydrating from the inside could be equally beneficial.
This habit made me look and feel great with relatively little effort. Any wellness routine that’s free, easy and convenient is one that I can get behind. With summer in full swing, you can be sure I’ll keep it up! (I might even add a healthy grab-and-go breakfast to my morning routine, too.)
Quick & Healthy Breakfast Ideas 1 / 28
Ultimate Breakfast Burritos
I recently started eating healthier foods, and this is one of my favorite items for breakfast. The peppery eggs and crunchy veggies are sure to wake you up.—Pamela Shank, Parkersburg, West Virginia Get Recipe
Start this breakfast the night before so you can get a few extra zzzs in the morning. My husband adds coconut to his, and I stir in dried fruit. —June Thomas, Chesterton, Indiana Get Recipe
Lemon Chia Seed Parfaits
These bright and tangy parfaits start the day on a healthy note, but they’re also sweet enough to double as dessert. —Crystal Schlueter, Babbitt, Minnesota Get Recipe
Hash Brown Quiche Cups
Quiche cups are my showstopper potluck dish. Hash browns and Asiago cheese make up the crusts. Eggs, spinach and bacon do the rest. —Nicole Stone, Gilbertville, Iowa Get Recipe
Yogurt & Honey Fruit Cups
This tasty combo of fresh fruit and creamy orange-kissed yogurt is guaranteed to disappear fast. —Taste of Home Test Kitchen, Milwaukee, Wisconsin Get Recipe
Whether you snack on it by the handful or eat it with milk or yogurt, you’ll be happy that you found this granola recipe. —Rachel Preus, Marshall, Michigan Get Recipe
Microwave Egg Sandwich
If you’re looking for a grab-and-go sandwich, this is high in protein, low in fat and fills you up. Plus, it’s only about 200 calories! —Brenda Otto, Reedsburg, Wisconsin Get Recipe
My family loves to have this soul-warming granola before hiking, biking or even when camping. It smells delicious while baking up and you can easily make in large batches for special occasions or to send in gift packages to family and friends. —Sabrina Olson, Otsego, Minnesota Get Recipe
Overnight Maple Oatmeal
I tasted muesli on a trip to Switzerland, and when I came home, I made it my way. Keep things interesting (and avoid the mid-morning munchies) by adding different fruits and nuts every day. —Maddie Kirk, Springfield, Pennsylvania Get Recipe
Rhubarb Compote with Yogurt & Almonds
My Grandma Dot used to make rhubarb compote and always had some in the freezer when I came to visit. This breakfast is a tribute to her. No two stalks of rhubarb are exactly alike, so make sure to taste the compote before you chill it. It should be tart, but sometimes it needs a little extra sugar. —Michael Hoffman, Brooklyn, New York Get Recipe
I concocted this fun recipe when looking for something to pack for lunch. I had leftover ham but no bread, so I got creative with cornbread mix. They freeze well and are handy for an on-the-go breakfast or lunch. —Jenny Wiebe, Villa Hills, Kentucky Get Recipe
Apple Cinnamon Overnight Oats
This recipe for apple cinnamon overnight oats couldn’t be easier to make. Prep takes only five minutes! —Sarah Farmer, Taste of Home Executive Culinary Director Get Recipe
New Mexico Green Chile Breakfast Burritos
Back when I lived in the Southwest, we wrapped everything up in a tortilla. Breakfast burritos in every possible combination are very popular in New Mexico. —Angela Spengler, Tampa, Florida Get Recipe
Breakfast for lunch or dinner? Why not, when the recipe’s this easy! I like to serve it with some crisp, juicy sweet apples. Sometimes I add raisins and nuts to the filling of the waffle sandwich for sweetness and crunch. —Michele McHenry, Bellingham, Washington Get Recipe
My family loves cranberries but we can only get them fresh during the holiday season. This recipe lets us enjoy the tartness of cranberry with the comfort of oatmeal all-year long. —Teena Petrus, Johnstown, Pennsylvania Get Recipe
Rise and Shine Parfait
Start your day with a smile. This fruit, yogurt and granola parfait is so easy to make. If you like, use whatever favorite fresh fruits are in season and are looking best at the supermarket. —Diana Laskaris, Chicago, Illinois Get Recipe
Italian Sausage Breakfast Wraps
My husband leaves for work at 4 a.m., and I want him to have a healthy breakfast to start the day. I usually make half a dozen of these on Sunday and keep them in the fridge so he can grab one and go. —Dauna Harwood, Union, Michigan Get Recipe
Pigs in a Pool
My kids love sausage and pancakes but making them during the week was out of the question. I bought the frozen variety on a stick but wasn’t keen on the calories, additives or price. This version of pigs-in-a-blanket is a tasty, thrifty alternativee. —Lisa Dodd, Greenville, South Carolina Get Recipe
Blueberry Cantaloupe Salad
The simple citrus and poppy seed dressing in this fruit medley really dresses up the refreshing mix of berries and melon. —R. Jean Rand, Edina, Minnesota Get Recipe
Maple Apple Baked Oatmeal
I’ve tried a number of different types of fruit for this recipe, but apple seems to be my family’s favorite. I mix the dry and wet ingredients in separate bowls the night before and combine them the next morning when it’s time to make breakfast.—Megan Brooks, Saint Lazare, Quebec. Get Recipe
Feta Scrambled Egg Wraps
My daughter jokes that I am so predictable when it comes to dining out. I always order chicken souvlaki. So I thought, why not incorporate my favorite Greek dish into a breakfast wrap? It’s healthy, tasty and easy to make.—Mary Jo Kempf, West Seneca, New York Get Recipe
English Muffin Egg Sandwiches
You can’t beat the delicious combination of mushrooms, onions, peppers and cream cheese! Leave out the red pepper flakes for a less spicy taste.—Amy Lloyd, Madison, Wisconsin. Get Recipe
Sausage and Egg Pizza
I love breakfast pizza, but not all the fat and calories that go along with it. My lighter version gives you a big energy boost whether you eat it at brunch, dinner or somewhere in between. —Vicki Meyers, Castalia, Ohio Get Recipe
My husband and I try to eat healthy, but finding new meals for breakfast is a challenge. By adding tomatoes, spinach and garlic to traditional eggs and egg whites, we can have a dish that is both light and satisfying.—Wendy G. Ball, Battle Creek, Michigan. Get Recipe
Southwest Breakfast Wraps
I always thought eating healthy wouldn’t be as enjoyable as eating whatever I wanted. This recipe proved me wrong; healthy ingredients taste wonderful and are just as mouthwatering without the extra calories. —Nicole Hackley, Culbertson, Montana Get Recipe
Garlic-Herb Mini Quiches
Looking for a wonderful way to impress guests? You’ve got it—and you need only five ingredients to make these tasty apps! —Josephine Piro, Easton, Pennsylvania Get Recipe
Slow-Cooker Honey Granola
It’s so simple to put this granola together, and it really helps with breakfast on busy mornings. Change up the fruits to fit your preferences or the seasons. —Arisa Cupp, Warren, Oregon Get Recipe
Fruit-Filled French Toast Wraps
Here’s my go-to whenever we have brunch guests. If I have extra berries, I just make a fruit salad for later. —Dawn Jarvis, Breckenridge, Minnesota Get Recipe
You need water to live. And if you’re hung over, you also need it to drown the demons that are assaulting your brain with spiky noisemakers. It’s the latter occasion on which you’re most likely to stand naked in front of your fridge, chugging water like a fever-ridden Neanderthal.
But despite how it feels at the time, you’re actually going about it all wrong.
When it comes to proper rehydration, Leonard Smith, gastrointestinal, vascular and general surgeon, advises, “You should sip water slowly, two to three ounces at a time, throughout the day. If you drink too fast, you risk diluting your blood, which may cause faster excretion of water by the kidneys.” Or in layman’s terms, if you drink water too quickly, it will cause your body to expel most of it as urine, which will have the effect of slowing the hydration process, i.e., the opposite of what you wanted to happen.
If you’re not hung over and you’re just trying to cleanse yourself and your kidneys by chugging water like this guy: Don’t risk it. There really is such a thing as water intoxication, known to doctors as hyponatremia. As per WebMD, it all boils down to sodium levels: “One of sodium’s jobs is to balance the fluids in and around your cells. Drinking too much water causes an imbalance, and the liquid moves from your blood to inside your cells, making them swell.” In the case of your brain cells, that’s seriously bad news.
Admittedly, you’d have to chug a lot of H2O for this to happen. To be exact, it would require drinking at least a gallon of water within the span of just a few hours for symptoms of hyponatremia to occur, according to one 2013 study. And in more extreme cases, where deaths from hyponatremia have occurred, the people involved had drunk 2.5 to 5.6 gallons of water in a similarly short space of time. “These are very isolated cases, and this is extremely rare,” says Dr. Sharon Bergquist, assistant professor of medicine at Emory University School of Medicine in Atlanta. “More people by far and away are dehydrated, than having a problem with overhydration.”
Even if you’re not, realistically, putting your life on the line by chugging water, though, you are reducing the effectiveness of your best possible hangover cure. So do your best to sip the pain away — your body will thank you.
Andrew Fiouzi is a staff writer at MEL.
how it’s better to drink water, fast or slowly?
I don’t see a lot of difference between drinking few sips and 1 cup (8 oz, 237 mL) of water at once.
If you drink a large amount of water at once, for example, 500 mL (2 cups, 16 oz), all this water will be quickly absorbed and will expand the blood volume. Volume receptors in the heart will detect an increase of blood volume and will trigger excretion of some water from the blood through the kidneys before the water could reach the body cells. This way the drinking will be less efficient than drinking smaller amounts, like 1 cup at the time.
This can be true even when you are dehydrated and you, for example, miss 2 liters of water in your body (you can know that by weighing yourself). When you drink 1 liter of water at once (still only the half of the amount you miss) you may observe that you will need to urinate shortly after that (because of mechanism described above). If you drink smaller amounts, like 1 cup (237 mL) at the time, for example, 30 min apart, you have a better chance to keep a greater percent of water in your body.
Water intoxication is not studied by experiments, from obvious reasons, so the most knowledge about this comes from case reports and newspaper news.
According to one report, a woman who was on a low-calorie and hence low-sodium diet for about a week, drank 4 liters of water in 2 hours and later died in hospital from water intoxication (hyponatremia). http://news.bbc.co.uk/2/hi/uk_news/england/bradford/7779079.stm This is the lowest amount to cause water intoxication in adults, I’ve heard of.
One US military source recommends drinking only up to 1.4 liters of water per hour, when you drink it for several hours in a row. http://hprc-online.org/nutrition/files/current-u-s-military-fluid-replacement
More cases of water intoxication: http://www.ehealthstar.com/conditions/water-intoxication
Are You Drinking Water at the Right Times of Day?
Drinking 8 glasses of water a day in order to stay properly hydrated is (hopefully) not news for most of us. But, did you know that there are specific times throughout the day when drinking water can actually boost your overall health and cognitive functioning? If you’re like me, you’re probably saying to yourself, ‘water’s water, I need it no matter what time of day’, and while this is by all means still true, research shows that you can actually absorb more of water’s health benefits and improve your internal processes by drinking it at optimal times throughout the day.
Science shows that drinking water at the correct times of day can help to prevent common problems such as stomach pain, IBS, bloating, fatigue, overeating, high blood pressure, constipation, and even heart attack and stroke.
On the flip side, there’s also certain times of day it’s advised to forego the H2O, since our bodies are busy doing other things—and need all internal roadways clear in order to do so. Here’s the best times of day to drink (and not to drink) water, in order to maximize its effectiveness and reap all the health benefits that nature’s long-standing MVP has to offer.
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DO: Drink Right When You Wake Up
Your first glass of water should be right when you wake up. Drinking water on an empty-stomach in the morning can do wonders for our bodies, both internally and externally. In fact, drinking two semi warm glasses of water first thing in the morning is an ancient Japanese daily ritual, and has been attributed to the health, beauty, and longevity its people—(hellooo #skingoals.)
A glass or two of water first thing in the AM helps to jumpstart your brain and body out of sleep mode, and into grind mode. It also gets rid of any toxins and stubborn free radicals that have accumulated in your circulatory system overnight, and helps to clean and purify your body’s internal organs. World’s easiest 2-minute detox? Consider it done.
Pro Tip: For best results, try not to eat anything until 30- 40 minutes after drinking, as this is the time the body takes to steam-clean, hydrate, and energize the cells with new oxygen.
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DO: Drink Before You Eat
Before any main meal throughout the day, you should drink a glass of water 30 minutes before to help with digestion and keep your caloric intake in check. Not only does the water prepare your intestines for the food coming down the pike, it also prevents you from over-eating, since the water lines your stomach and makes you feel fuller faster. Zero-cal appetizer? We’ll take two.
Pro Tip: If you’re hungry between meals, pour yourself a tall glass of water first to see if you’re dehydrated. Sometimes people think they’re hungry when they’re really just thirsty.
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DON’T: Drown Your Stomach During Mealtime
A common mistake that people (aka Me) make is gulping water during, and immediately after eating. (I’m serious—waiters are shocked, and eventually pretty annoyed, at how many times they have to keep coming back to refill the half human/half camel’s water glass…)
Well, turns out I should probably try to change my camel-like tendencies at the table. Since we absorb water best when our stomachs are not full of food, drinking heavy amounts of water during or directly after a meal dilutes the body’s natural juices that aid in digestion. It is recommended to drink one glass of water 30 minutes before, during, and after a meal—but no more. This will allow your digestive system to do its thing without any wet and wild distractions, and will help your body to absorb the nutrients more efficiently.
Pro Tip: Stopping for small sips during a meal slows down the speed at which you eat, causing you to eat less overall. Eating at a slower speed allows you to check in with your hunger signals, and usually makes a meal more enjoyable. And we all know enjoying what you eat is a big part of maintaining a balanced diet— and if we’re being real, a happy life.
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DO: Drink Before a Workout (and After)
Depending on your body’s fluid levels at the time, you may need one or more glasses of water before you hit the gym to protect against dehydration during your workout. After your workout, it’s important to drink a lot of water to replace the fluids lost through sweat and humidity.
Pro Tip: Following vigorous exercise, you may need to drink several ounces of water to replenish vital fluids lost throughout your workout. The amount you’ll need depends on your weight, health, and whether you exercised in hot or humid conditions – especially for long periods – among other factors.
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DON’T: Drink Too Much During a Workout
Keep yourself hydrated while exercising, but avoid drinking too much. Excess water consumption during your workout will reduce sodium concentration in your body and deplete your natural electrolytes, resulting in fatigue. Also, always try to drink from a glass over a bottle. And if you have to use a bottle, ensure that it is food-grade. (As a fellow water addict, I can tell you, investing in one of the best BPA-free water bottles is a smart move.)
Pro Tip: It’s recommended to drink a few small sips (just enough to coat your mouth and throat) during your rest periods while exercising, in order to avoid over-drinking and diluting your body’s natural energy.
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DO: Drink Before Bath Time
Drinking one glass of water before taking a bath can help lower blood pressure. The water should be warm to promote dilation of your blood vessels, which causes blood pressure to drop. Plus, drinking water dilutes sodium levels in the body, which further aids in lowering blood pressure.
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DO: Drink Before Bedtime
If you are fully hydrated before going to bed and sleeping, you can lower the risk of heart attack and stroke, as dehydration elevates the risk factors for cardiovascular disease. A heart attack occurs mostly in the morning because the blood is thicker due to loss of water. This is of the many good reasons to drink water at night in order to keep your body hydrated while you are sleeping.
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DON’T: Drink While Standing
Avoid drinking water while standing as it can have an adverse effect on your kidneys, and can even lead to arthritis. Sitting while drinking allows your body to better filter the nutrients and direct the water to specific areas that need nourishing, rather than going directly into your stomach with a force, as it does when standing. Also, we typically drink water a lot faster while standing, which brings your nerves into a state of tension. This is when problems like arthritis and joint damage can come into play, according to the experts.
Pro Tip: Drink your water slow and steady. Unnecessary gulping of huge amounts of water may lead to lack of oxygen in the wind and food pipe, which could potentially give rise to heart problems and lung issues.
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DO: Drink When You’re Tired
Drinking a glass of water when you feel tired will help to power up your brain. Since your brain consists of 75% water, drinking a glass or two when you’re feeling sleepy will help to replenish your noggin’s fluid levels, and increase cognitive functioning. Drink a glass of water if you’re feeling tired at work, or if you have a big presentation coming up and need to focus. If you’re feeling the need for a nap but can’t take one, have a glass of water instead.
Pro Tip: Did you know that fatigue is one of the primary signs of dehydration? Because of its ability to move quickly throughout the body and directly to the brain, drinking water can give you the boost you need before a big meeting, or when you’re on deadline and you didn’t get as much shut-eye as you’d like. Natural caffeine? We’ll take it!
Pelican Water Blog
We’ve all heard the regular standby of “drink eight glasses of eight ounces of water per day,” and it sticks with us because it’s easy to remember. Hitting that mark of daily water intake can prove difficult, especially if you’re not in the habit of downing a glass of water between meals.
For many of us, following that rule and drinking 64 ounces (or 1.9 liters) of water isn’t even hitting our recommended intake. Depending on your height, weight, age, gender, and level of activity the amount of water you should consume a day can easily exceed 64 ounces. The Institute of Medicine recommends that men should drink an average of 3 liters of fluids a day and that women should drink an average of 2.2 liters of fluids a day.
If you’re looking to increase your water intake and stick to your ideal hydration level, incorporate these tips and tricks into your daily drinking water routine.
- Dilute Sugar-Heavy Drinks – If you can’t get through a day without a glass of your favorite juice or lemonade, you can help increase your H2O intake without sacrificing your comfort beverage. Simply dilute it – fill half a glass with the juice drink and the fill the remainder of the glass with water. Diluting drinks will help you start transitioning to a water-centric diet.
- Skip the Soda – Soda is one of the least nutritious beverages available. If you prefer the taste of carbonated beverages, switch to sparkling water. Drinks like Perrier and La Croix are becoming increasingly popular in the United States as consumers realized they don’t need to fill their bodies with sugar to experience that fizzy goodness.
- Eat Foods That Contain Plenty of Water – Sometimes the constant intake of glasses of water can become monotonous. If you feel this way, add in some water-rich foods in your diet so you can hydrate while you eat. Foods that contain lots of water include watermelon, grapefruit, cucumber, cantaloupe, and salad greens.
- Filter Your Water – If the water from your tap doesn’t taste particularly refreshing, how can you be expected to drink a minimum of eight glasses a day? Installing a whole house filter and softener from Pelican Water will make your water cleaner and purer. Our systems are low maintenance and easy-to-use so you can taste the difference without any hassle, or for the budget conscious consider installing a Pelican drinking filter system.
- Use an App – Your smartphone can help you track your water consumption, making hydration more streamlined than ever. Several apps exist that record your daily water intake so you can start hitting your goals. Check out Daily Water or Waterlogged for iOS or Carbodroid for Android devices.
- Mark Up Your Water Bottle – This is a tried-and-true method of increasing your water intake by making your progress visual, and a bit of a game. First, you should purchase a durable reusable water bottle that you can take with you everywhere. Then, mark the outside with personalized time goals – for example, the first goal reads “10 am” and the second goal reads “noon.”As you progress through the day you’ll be able to see your success, and can quickly down some water if you’re falling behind. For best results, buy a large water bottle that can fit your entire recommended water intake for the day.
See what daily water routine tricks work best for you, and try to consistently hit your goals so you can enjoy the many health benefits of staying hydrated.
We all know we should drink more water. But it’s easier said than done. After all, there are so many other delicious beverages out there calling out to us. Unfortunately, on top of being loaded with sugar and sweeteners, many of these drinks aren’t actually quite dehydrating. And being dehydrated is a terrible feeling—headaches, sluggishness. No thanks.
That’s why we’ve put together an easy plan to help you easily incorporate more water into your daily routine. Read on for our tips for adding more water to your day.
First Thing in the Morning
As soon as you wake up, have a glass of water. It will kick-start your digestive system and will help your body flush out toxins from the night before. If you’re trying to lose weight, it may even make you feel fuller and prevent you from overeating at breakfast time.
We’ll be the first to say it: plain water can be a little boring. Nobody wants to eat flavorless food or drink flavorless drinks all day. Flavored water makes hydrating more enjoyable and feels like less of a chore. Stock up on fruit-infused hint® water in delicious flavors like pineapple, peach, watermelon, cherry, and more!
Replace One Cocktail With Water
The fluids in alcoholic drinks don’t compensate for their dehydrating effect, so if you have several of these per day, chances are you may be dehydrated. Replacing just one cocktail or glass of wine with a glass of water will not only eliminate one of these dehydrating beverages from your diet, it’ll add a hydrating one to it as well.
Keep a Pitcher Nearby
Keeping a pitcher or case of water within reach will serve as a constant reminder to drink more water, making it that much easier to do so. Keep one by your bedside along with a glass so you can have a glass of water before bed or as soon as you wake up. Do the same at work—keep a bottle or pitcher of water near your computer and you’ll have no excuse.
Drink a Glass Before and After Each Meal
Make a practice of drinking a glass of water before each meal. This is easy to do when you go out to eat, as the water always comes before the drinks and food. And when you’re done with your meal, down a glass as you clean up the dishes or wait for the check to arrive.
And Each Time You Leave Your Desk
When we’re at work it can be so easy to just power through each task. Sometimes we even forget to eat lunch! But there is nothing worse than being dehydrated at work. It makes us feel sluggish, we get headaches—it’s a bummer. That’s why it’s so important to make sure you’re drinking enough water at work. An easy way to do so is to drink a glass of water every time you get up from your desk. If you get up once every hour or so you’ll easily drink at least five or six glasses of water per day.
Drink One Glass of Water for Each Cocktail
Even for us here at Hint, it can be hard to remember to drink water when we’re out enjoying a few cocktails. We’ll get home hours after happy hour ended and find ourselves dying of thirst and wondering how it happened. The best way to combat this forgetfulness is to just get in the habit of drinking one glass of water for each cocktail you throw back. Try it. You’ll be surprised how refreshed you feel when you get home.
Set a Reminder
Developing new habits is harder than it should be, but that’s just the reality. So help yourself along by setting reminders to drink water at regular intervals.
What are your tips for easily staying hydrated?