How to Develop the Habit of Regularly Drinking Water for Health
Drinking water regularly throughout the day is beneficial for your health. You should make it a habit to drink water frequently as you go about your day – to – day activities.
The time tested rule of drinking 8 glasses of water a day is not even sufficient to meet your daily requirement of water. The Institute of Medicine recommends drinking 3 litres of water per day for men and 2 liters per day for women. 8 glasses of water amounts to only 1.9 liters.
But how difficult is it to drink water frequently throughout the day? It is not. There are 3 reasons why many people fail to drink enough water:
- They only drink water when they are thirsty.
- They count other sources of water such as soft drinks and fruit juices are part of the daily intake.
- They forget.
You should not wait until you are thirsty to drink water. Thirst is a sign that your body already needs water. Will you wait for your fuel tank indicator to light up before you refill your car with gasoline?
Soft drinks and fruit juices contain water but they also have ingredients that are bad for your health. These ingredients are refined sugar, high fructose corn syrup, sodium, artificial flavoring and coloring which have all been linked with high blood pressure, type II diabetes and certain forms of cancer.
Do not include processed water- based drinks in your daily requirement of water.
6 Tips to Drink More Water Every Day
If you tend to forget drinking water, the best solution is to make it a habit. Here are 6 tips on how to make it a habit to drink water regularly throughout the day:
- Drink Water First Thing in the Morning. Studies show that you should drink water first think in the morning because sleep causes dehydration. The recommended quantity of water ranges from 16 ounces or 2 cups to as high as 1.5 liters or 5 to 6 cups. If you are not used to the practice, start out with 2 cups of water then slowly increase your intake. Drink water even before you have your first cup of coffee or breakfast.
- Have a Glass of Water with Every Meal. Dieticians and some doctors do not recommend drinking too much water with a meal because it may wash away important enzymes. But 1 glass or 8 ounces should be sufficient to keep you well – hydrated.
- Bring a Water Bottle With You. It is not an uncommon sight to see more people lugging a bottle of water with them wherever they go. You see them in the park, the office, in school, the grocery and even during business meetings.
- Utilize Fountains. Make it a point to stop by a water fountain or drink station even if you are not thirsty. Drink as much water as you can to ensure hydration. Remember whenever you breathe, you lose water!
- Flavor Your Water. There are some people who are turned off by water’s lack of taste. A good option is to flavor it with healthy fruits like lemon, grapefruit or orange slices. There are studies that show water flavored with lemon has detoxifying effects on the human body.
- “Eat” Water. There are many fruits and vegetables which are packed with water. Among the best choices are watermelon, grapefruit, cranberries, kiwi, spinach, lettuce, zucchini and cucumbers. By eating fruits and vegetables, you also get more nutritional benefit from their vitamins and minerals.
Track Your Water Intake
You should make it a point to be conscious of your water intake. There are a few ways you can do this.
First, check the color of your routine. The lighter the color, the better your hydration. Conversely, the darker the color the closer you are to dehydration.
Second, use an app. There are smart phone apps that help you track down your consumption of water. Download an app in your smart phone and regularly update your progress.
Lastly, restrict your consumption of beverages with caffeine because these can cause dehydration.
Make drinking water a part of your daily routine. It is a fast, convenient and easy way to stay healthy. Best of all, you can get water for free!