From a registered dietitian and weight loss coach

What are the benefits of drinking water?

Improved brain performance and energy

Dehydration can impact memory, mood, concentration, and reaction time.

Water is the basis of all your cells - and if you don’t have enough this can cause your heart to work harder to pump oxygen, which can leave you fatigued, slow, and unfocused.

Brain dehydration can also lead to headaches and migraines.

Better Digestion

Your body needs water in order to digest food. Without enough, you might have constipation, gas, bloating, or heartburn. If you aren’t having at least one poop a day, increase your water! 

Water also supports your natural detox systems, removing waste and toxins through pee, breathing, sweat, and bowel movements. This also helps to prevent kidney stones.

Faster weight loss

Increasing your water intake results in eating fewer calories, sugar, cholesterol, sodium, and saturated fat and increased rate of weight loss.

How Much Water Do I Need?

In general - at least 1/2 of your body weight in fluid ounces of water. If you weigh 150 lbs, for example, then you’ll want to get at least 75 ounces of water, or ~6, 12 ounce glasses

You will want more water if you workout (or sweat in general) or have a high sodium meal, since salt and water go hand in hand in our gut. You also will want a glass of water for each alcoholic drink or cup of coffee (after the first).

I recommend one extra glass of water for every meal out (or high sodium meal at home) and for any workouts or just sweating on a hot day. 

Flavored waters and herbal teas also count towards your total daily water amount.

Alright…How Can I Drink More Water?

Keep water bottles everywhere!

• Visual reminders help us drink more water! If you see it - you’re more likely to drink it

• Keep a water bottle by your bed and finish it each morning before you get out of bed or as you get ready

• Get a large water bottle - it’s large presence will help remind you to drink more and you won’t have to refill it very often

• Make your water bottle more fun with stickers - maybe add a sticker each week you stick to your water target

• Have water in the car

  • Take sips at every light - you’d be surprised how quickly you get more water!

Use technology

• One favorite app is called “Plant Nanny”. If you don’t water your plants enough, they will wither and die! As you water your plants, you grow a garden

• WaterMinder is another app that will remind you to get more water

• Get a “smart” water bottle like this one which lights up when you haven’t had enough 

• Set alarms on your phone to make sure you’re drinking throughout the day

• Attach a Tomagotchi - yes your childhood digital pet - to a waterbottle. When your Tomagotchi beeps, drink water!

Flavor your water

• I like True Lemon packets - dehydrated lemon juice. You can easily keep some in your purse or kitchen to make lemon water

• Make a pitcher of fruit infused water - you can even use “scraps” like the tops of strawberries or peels of cucumber, pineapple, orange etc to use foods you might normally throw away

• Mio and crystal light also can help you flavor your water - although I would limit these to one serving per day since they have artificial sweeteners

• Tea and iced tea are also good water enhancers! Be aware of added sugars in some iced teas

• Add diluted juice or freeze juice into ice cubes to flavor your water

Make it fun!

• Use a straw! Most people will drink more water if they are using a straw

• Make popsicles with a combo of fruit juice and water

• Make ice cubes in fun shapes! There’s a reason the shaped mac n cheese is more fun

Use transitions in your day to drink water

• Drink water when you wait for your food to heat up

• Bring a bottle with you when you are going to get the mail

• Have a glass of water right when you sit down at a restaurant and then again before your food comes

• Have water between every glass of alcohol

Travel tips!

• Bring a case of water with you or (if staying with friends/family) ask if they can leave a case or gallon of water in your room

• Use a filtered water bottle like this one from LifeStraw - you can then refill anywhere, even a bathroom tap!

• Bring an empty water bottle through security at the airport, and refill at the water bottle refill station. 

Ask for water while on the plane and add it to your water bottle to make it last the whole flight. 

When you land, refill your water before you leave the airport to help with dehydration from flying

PS: Click here for some alcohol free alternatives, and here for secrets to better health and digestion!