The Importance of Drinking Enough Water
/This is post is a follow up to my previous post entitled, "11 Reasons you're NOT getting results." I'm breaking down those reasons to help you achieve your goals and have the happiest, healthiest year possible! Didn't read the original article? You can find it here!!!
Water. Drinking it is important. Unfortunately, many people don't drink nearly enough of it. In fact, research has shown as many as 75% of Americans are chronically dehydrated. 75%, really?!? That's 3 out of 4. Three out of FOUR, yikes! If you ask yourself the hard question, which one are you?
Okay, if 3/4s of our population is dehydrated and yet they seem to be making their way through life, you may be wondering how bad chronic dehydration can be (and why I'm so obsessed with you drinking enough water). What it comes down to is that getting enough water is KEY to achieving your health and fitness results. Not only does not getting enough water slow your overall calorie burn, but it also contributes to loss of energy and fatigue impeding day to day activities as well as your workout.
Did you know:
• 37% of Americans often mistake thirst for hunger
• Mild dehydration slows the metabolism by as much as 3%
• Insufficient water is the number one trigger of daytime fatigue
• Water helps your body get rid of toxins and impurities (yup, the original “cleanse”)
• One of the number one causes of headaches and migraines is being dehydrated
What?!?! And those are just a few of the many things not getting enough water can do to your body.
So How Much Is Enough?
Just like with everything, every body is different. Your body's needs differ from your neighbors. However, as a general rule of thumb you want to aim for a minimum of getting at least half your weight (in pounds) in ounces of water (I.e. 150lbs= 75oz). If you're working out and/or trying to lose weight, aim for 100oz. I know that sounds like lot, and it may be challenging at first, but trust me, it's worth it. Need more convincing? Researchers concluded that you burn about 95 calories a day just by drinking 2 liters of water (just over 67oz). FYI, room temperature water is best, as ice cold water can shock some peoples' organs and impede digestion
How Do I Drink Enough Water?
There are several tricks you can use to getting enough water. The key is to find what works for you. Here are just a few ideas to get you started.
1. Drink 16-20oz water within 30 minutes of waking. Drinking water first thing in the morning helps prime your body for optimum performance. Plus, it's an easy way to get your metabolism going for the day.
2. Drink 8-16oz before you eat. As I mentioned before, it's easy to mistake thirst for hunger. By drinking 8-16oz of water before each meal not only are you working to achieve your water goal for the day, but you are making sure your body is hydrated so you can be sure you are actually hungry and not just thirsty.
3. Have a system. Fill a water bottle a certain amount of times each day or use a large container (such as a gallon jug) each day. I have a 40oz Hydroflask that I make sure to fill twice a day. My "morning water" is separate, so if I drink my morning water and the Hydroflask twice, I know I'm getting about 100oz of water throughout the day. You can also make time marks on your water bottle to make sure you’re drinking water throughout the day.
4. Set a timer. When it comes to creating new habits, the timer on your phone or on your email system can be priceless. You can use timers to remind you about almost anything. Drinking your water, checking your posture, or even getting up to walk around (which, if you are drinking your water, shouldn’t be as much of a problem!)
5. Make it fancy. Yes, your water needs to be water, but it doesn’t need to be “plain” water. Add fruits, veggies or herbs to your water to spice things up a bit. Personally, I’m a huge fan of lime in my water, but in the summer, strawberry slices and basil is a fun refreshing twist on plain water. Check out the water bar for more fruit and veggie ideas!
6. Always carry a water bottle with you.
What it comes down to, is that getting into the habit of drinking enough water can be challenging, but no more than creating any other healthy habit. Set a goal, and work on achieving that goal. It's not going to happen overnight (especially if you are a one or two glasses of water a day person), but as your body becomes more optimally hydrated you'll feel the difference and you'll never want to be dehydrated again. So here's to being hydrated, Cheers!