Are you drinking enough water?
The human body is about 70% water, we need water to help transport material in and out of cells through the cell membrane. Drinking water has been shown to help increase energy levels and decrease fatigue, relieve headaches, help flush toxins, keep you regular, and improve joint lubrication and mobility. The rule of thumb for getting enough water daily, is to take your body weight and divide it in half, that is how many ounces of water you should drink every day (50 oz for every 100lbs). Ideally this is fresh natural pure spring water. I am not a fan of bottled water because most of it is just tap water that has been bottled which may contain fluoride and chlorine. Those plastic bottles can also leach chemicals into your water, especially if the bottles have ever gotten warm.
Don’t ever drink water from a plastic bottle that has been left in a car in the sun!
I don’t recommend plastics for storage of anything you are going to eat or drink. I use a reusable stainless steel container Klean Kanten or Hydro Flask for taking water with me throughout my day. The vacuum sealed bottles will keep water cool all day. Remember cool water is ok, but room temperature water is best, never ice water. Drinking room temperature or warmer is easiest to digest, drinking ice cold water is hard on the stomach and can cause acid reflux.
When we drink enough water throughout the day, we will have less need for other not so healthy beverages. Soda pop has no nutritional value and is full of sugars and chemicals, diet sodas are even worse than regular because of their use of artificial sweeteners. Don't waste your calories on beverages, a can of Pepsi has 150 calories and no nutrition. Energy drinks are very hard on the kidneys and liver and should be avoided as well.
Coffee in small amounts is ok, no more than 12 ounces a day and avoid using creamers and sugar in it. Black coffee can be a little hard on the stomach so you can add coconut milk or other milk substitute or coconut oil to it, the fat helps combat the acidity of the coffee alone. Caffeine is the most widely used drug worldwide (source). If you are looking for a decaf alternative look for Swiss processed organic decaffeinated coffee that uses water verses chemicals to remove the caffeine.
Herbal Teas and fresh fruit can be used to change up the taste of your water, if you are finding it difficult to drink it plain. Adding in a ginger or chamomile tea bag can make your water more fun and interesting!
How are you getting your water in? If you find that you are below the recommended amount starting adding it slowly to your routine. If we have been chronically dehydrated increasing our water intake can have us running to the bathroom frequently. Don't worry as your body gets use to being more hydrated so will your bladder.
Here are some tips to get you started:
Start small and building up is the easiest way to go.
Start your morning with a glass of water before anything else, this will prime your body for drinking more all day.
Replace a soda pop with a glass of water.
Stop drinking water 2 hours before bed so your sleep is not disrupted with trips to the bathroom.
Create a household challenge to motivate you to reach your goals.
Let me know how you are getting your daily water in!