January 13, 2016
Day 13: Ten Strategies for Drinking More Water
We've all heard that at least 8 cups of water is what our adult bodies need everyday, and even more if you are actively exercising. If you are like me, that can be a daunting goal that must be faced every day. But I'm here to give you hope, motivation, and tips for success.
The rule of thumb for how much water your adult body needs per day is to take your weight (in pounds) and divide it in half. That's how many ounces of water you need per day as a baseline. Then add 16-32 ounces of water for every hour of exercise depending on how much you sweat and if you are in direct sunlight. For kids ages 5-8, they need 32 oz, ages 9-12 need 48 oz, and teenagers and older need at least 64 oz.
A new year is the perfect time to rethink your beverage choices and give your body the life-sustaining liquid it needs. Our bodies are made up of 45-65% water, depending on your age, size, and gender. A 150lb adult has 80 lbs or 10 gallons of water and fluids in their body, between their blood, cells, muscles, brain, immune system, intestines, etc to remain healthy. Wow, isn't that amazing?
So I like to think of it this way. 10 gallons in your body means that if you drink 1/2 gallon per day (8 cups, 64oz, 2 liters or 2 quarts) then your body can change its fluids about once every 20-30 days. I find that very motivating. The more I think about the miraculous machine that our body is, the more I find myself comparing it to a car. A car that I would like to run for 100 years. Food is our fuel and what we drink is our car fluids. You wouldn't pour sand, rocks, or sewage into your gas tank, yet we do that to our bodies too often, don't we, by the crappy foods we eat? If you needed your car to last 100 years would you change the oil once a month, or once a year? Believe it or not, I have known several people who have gotten 1 million miles out of an average car without any major engine or transmission replacement. And each of them said that the main secret is simply changing the fluids on schedule.
So for those of you who struggle to get your water down, here are some tips that have helped us over the years.
10 Strategies for Drinking More Water
1. Try drinking water first thing in the morning. It's one of the best things you can do to get your entire body going after 7-9 hours of rest.
2. When you are hungry for food or a snack, drink some water first. It's amazing how often we confuse our thirst for hunger.
3. Get a nice 32oz water bottle that you fill and drink twice a day. If the 32oz is too intimidating, then try a 16oz bottle that you fill and drink 4x per day.
4. It's ok to drink cold water. Just don't rely on eating snow as your source of water.
5. If you don't have access to ice, then get an insulated water bottle that stays cold for longer than 5 hours.
6. If water is too bland for you then try adding flavor by infusing (squeezing and throwing in) some lemon, lime, orange, grapefruit, or berries.
7. Some people really come to like adding in a drop or two of ingestible essential oils (there are dozens of flavors).
8. Warm herbal tea is another great source of water in the morning and night. We personally avoid the green, black, kava, and caffeinated teas, but there are hundreds of natural fruit and herb flavors. You will find that it will help satisfy your sweet tooth.
9. When you go into a meeting, watch TV, or walk home, take your water bottle and drink. You will be amazed how much you can drink when you are bored or not paying attention.
10. I promise that even though you may need to go to the bathroom every 30 min at the start, it will get better and will move to every hour and then every 2 hours. Your body is just so happy to be changing out its fluids that it is anxious to get things moving.
Please comment, share, and let us know what tips you have that we can learn from and that would help others. Cheers and drink up! Scott
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at 10:41 PM