One of the most searched online questions is, ‘ How much water should I drink daily?’ And that’s because we all know that dehydration has severe consequences.
New research from the National Institutes Of Health also points to the long-term impacts of poor hydration. Chronic dehydration may expedite aging processes and increase the risk of diseases.
What does this mean to you? Dehydration will speed up the aging process. Yikes!
How Much Water Should I Drink A Day?
The Institute of Medicine says the adequate intake for men is roughly 13 cups (3 liters) of total beverages a day and 9 cups (2.2 liters) a day for women. I tell people to aim for 1/2 their bodyweight in water but it should be higher if you are working out or in the heat.
Benefits Of Drinking Water
Flush toxins out of vital organs
Carry nutrients to cells
Regulate body temperature
Lubricate and cushion joints
Aid the digestive system
Help the brain manufacture hormones and neurotransmitters
Protect your spinal cord and other sensitive tissues
And if you have seen the viral news story floating around about a woman who drank three liters of water a day for four weeks, water can even affect your appearance!
Hacks To Drink More Water
Make A Goal Bottle
If you have trouble gulping the good stuff, here is my all-time favorite hydration hack! All you need is a water bottle and a permanent marker.
Step 1: Get A Water Bottle
Do your best to find a 32-ounce see-through plastic water bottle or the biggest size you can find. Mine looks like a glass mason jar, but it’s plastic. Also, I’ve found that I always drink more water if it’s out of a straw.
Why 32 ounces? That means if you guzzle it twice, that’s 64 ounces or 8 cups!
Step 2: Grab a Marker!
Take your permanent marker and write AM on the left side of the top portion of the water bottle and PM on the right side.
Then, write “Refill” at the very bottom.
Step 3: Write Your Timing
Decide how you want to divide your water bottle. I did 7 AM, 9 AM, 11 AM, and noon on the left side. Once I drink all of the water, which should be around noon, I refill it all the way to the top.
For my PM water drinking goals, I chose 1 PM, 3 PM, 5 PM, and 6 PM. I work out in the morning, so I don’t tend to drink water late at night.
If you work out at night, you might want to make your last time around 8 or 9 PM.
Step 4: Sip Up!
Get drinking! Your goal is to reach the line by the listed time. So for 11 AM, you want the water level to be down to that line at that time.
Keep going and you’ll be well on your way to reaching your water goals!
Not into DIY? So many people love this way of drinking water that now these water bottles exist to buy! Check out this great option below:
Drink lemon Water First Thing In The Morning
Every single morning before I eat or drink anything—and that includes my coffee—I reach for a big glass of lemon water. I squeeze about half a lemon into 12 to 16 ounces of room temperature water and sip. If you get into this habit, that’s 1.5 to 2 cups already crossed off the list before your morning shower! But why lemon water?
Read about the five important health benefits here.
Make Fruit and Herb Water
If you need a little flavor in your water in order to chug more, try fruit and herb infused water! Trust me, you’ll find this way more energizing and refreshing than fake flavored waters filled with food dye. This nutrient-packed drink takes less than five minutes to put together and will have you happily refilling your glass all day.