How to Increase Your Water Intake

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Drink more water

I think everyone knows we need to drink lots of water. And I’m sure most of us know we need to be drinking more water than we actually do. I’m definitely guilty of not drinking enough. Drinking water is essential for our health. Our bodies just don’t function properly without it. Which is understandable since our body weight is 60% water!
Let’s look at some benefits and tips to help increase that water intake.

A few Benefits:

– reduces fatigue
– aids in weight loss
– flushes toxins
– promotes healthy digestion
– improves skin complexion
– reduces headaches
– boosts immune system
– lubricates and cushions joints

How much water do you need?

The water intake benchmark is commonly thought of as 8 glasses a day. But that’s not very precise. What size glass? How many bottles is that equal to? And of course based on age, weight, health concerns, and climate, everyone’s needs are a little different. Here’s a link to a handy dandy Hydration Calculator to help you determine YOUR individual need.

Tips to increase your water intake

  • Simply write on a water bottle with a permanent marker. Definitely the cheapest/easiest method. Mark times on the side of a bottle with a marker to remind you where you should be at throughout the day.
  • Compete with a friend. Like some people have weight loss competitions with friends to stay motivated, try doing the same with water intake.
  • Add some fruit if you find plain water boring or unpalatable. Simply add a few slices of lemon or lime (keep scrolling for infused water recipes). Or try one of these fruit infusing water bottles.
  • Set a notification on your phone that repeats every hour reminding you to drink some water.
  • Get a pretty water bottle or drinking cup. Treat your water bottle like an accessory. If it’s pretty and something you love, you’ll be more motivated to use it.
  • Track your intake. Keeping track of your water intake and setting goals for yourself can really help you stay on top of things. Try it for a week. Once you get in the habit of writing things down, you’ll become more mindful of your intake. 
  • Pick up a time trackable water bottle like these (I love the one on the right). With times marked on the side you can see at a glance whether you are on track for the day or if you need to pick up the pace! 
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  • Eat spicy foods. Add some hot sauce or chili peppers to your lunch and dinner. The extra kick will have you reaching for more water.
  • Install an app. There really is an app for everything! Search your app store for one of these: 
    Waterlogged – Daily Hydration Tracker
    Daily Water – Drink Reminder
    My Water Balance – Daily Drink Tracker
  • Carbonate it. If you aren’t a fan of flat water pick up a bottle of carbonated water on your way to work. OR check out this cool soda stream machine to do it yourself at home.
  • Get in the habit of drinking 1 glass of water before every meal. Not only will it increase your intake, but it will also make you feel more full, and therefore you’ll be less likely to overindulge at mealtimes. Studies have also shown that drinking water before eating helps digestion.
  • Finally, if you are really serious about increasing your water intake, the Gigue Smart Water Bottle may be your answer. It’s a little pricey, but the technology is really cool. The water bottle connects to your iPhone and tracks your hydration levels. It takes things into account like your age, the weather, your weight, etc. and adjusts the notifications accordingly. It’s also handy for tracking weight loss goals. 


Infused Water Recipes

Personally, I am a fan of simply adding lemon slices and ice to my water. When it’s icy cold and lemon-y, I tend to guzzle it down like crazy! But if that doesn’t float your boat, check out these fantastic recipes put together by EatingBirdFood.com

Water Recipes

I hope you find a few of these tips work for you. Whether you want to increase your water intake for weight loss, energy levels, skin complexion, or just to be healthier in general, we can ALL benefit in some way, shape or form to increase our water intake. Cheers!

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