How much water should you drink? Most people I talk to, say they do not drink enough. It is probably one of the easiest things you can do to improve your health and may aid in weight loss.
Eight, 8 oz glasses a day.
It’s the rule of thumb that most of us learned. Is it enough?
I’d say its a great place to start, however, it may not be enough for you. The Institute of Medicine’s latest recommendations now state that men should aim for 3 liters, or or about 13 cups, of fluids per day, while women should strive for 2.2 liters, or around 9 cups, daily. You may need more in warm weather or if you are a regular exerciser.
Increasing your water could shrink your waistline. Here are some quick tips for drinking more water without feeling like you are drowning:
- Drink a large glass of water at transitional times during the day: when you get up in the morning, before leaving home, when you arrive at work, after using the restroom, etc.
- Try sipping from a straw; some people feel drinking through a straw helps them drink more.
- Drink one glass of water each hour on the hour.
- Dilute fruit juices with water 50:50. Just pay attention to the extra calories and over time work to further dilute them. Eventually, you may not need the juice!
- Participate in a water CHALLENGE! Do it with a group of friends, help keep other accountable, get a little competitive…post about it on Facebook for fun!
- When you feel a craving for junk food or sweets, drink a glass of water instead. Thirst often gets mistaken for hunger!
- Bring a 2-liter bottle of water to work. If you have not finished by the end of the day, finish it on the drive home.
- Add frozen bits of lemon, lime or oranges to cool water. I had a fun combo at the hotel in St Louis this weekend…water, pineapple slices, orange slices and mint. It was VERY refreshing.
- Drink two full glasses at each meal – one before and one after eating.
- Carry a refillable water bottle everywhere – walking, shopping, driving, watching television, doing laundry, etc.
- Drink from an attractive or special container.
- To keep track of quantity consumed, pour water from a liter bottle or measuring cup as you drink throughout the day. I know a lot of people who just carry a gallon around! :O
I read that if you are not getting up to urinate at least once per night you are not drinking enough! I don’t know about that but I do know that the color of your urine may be the quickest way to determine if you are well hydrated. So…what color is YOUR pee?