Making Habit of Drinking More Water
Water is the best thing you can put in your body, however, many of us ignore all day. Here are some ways to trick you in developing a healthy habit of drinking lots of water every day.
Why you should drink more water
We need water to survive, but drinking enough to survive is not ideal for your body. Water is needed to cushion and lubricate joints, protect your brain and other internal tissues, regulating body temperature and eliminate waste from your body through urine, feces, and sweat.
When you do not have enough water, dehydration to play. When you are dehydrated you experience dry mouth, low blood pressure, headache, dizziness, dry skin, and worst of all, fatigue.
A simple way to find out is to take a look at the color of urine. A yellow light means (or transparent) is what you aspire. If the yellow is an amber, it usually means that you are not enough.
So how much do you need? Although it is difficult to accurately determine an ideal amount previously consulted Dr. Pamila Brar and there are some guidelines you can follow:
- Men should drink about 3 liters (about 13 cups) of total liquids per day.
- Women should take 2.2 liters (about 9 cups) of total liquids per day.
Men need a little more because they tend to be larger on average and, of course, have more muscle mass, which retains water better than fat tissue. Of course, pregnant women and nursing mothers need more water too. If this seems like a ton of water for you is a bad sign. In fact, it breaks down in just four to eight sips of water per hour, but without forgetting to drink can be difficult, especially if you are busy at work and do not have time to worry about this persistent thirst, or you have training later in the day and do not want to feel like crap.
Not only will you have to remember to drink, but also has many other delicious drinks out there competing to make their way inside you. While soda or sports may seem quenches thirst, sugar, and other extras are not going to do favors and might even make you more thirsty. If you can help, I stick to water. But if you really want a different drink, at least drink water besides him. Remember, water is the cheapest drink there! According to Trent Hamm at The Simple Dollar, choosing to drink water instead of soda, which could save about $ 312 annually.
Keep your daily activities into account, too. If you are exercising or performing heavy work, stay hydrated in advance can make sure that you feel well during this workout later. This applies even if you drank a lot of coffee, tea with caffeine or alcohol. They act as diuretics, making you urinate more and lose some water. Also, if you are in a warmer climate, you sweat more and needs more water than it would in a temperate zone. It is possible to drink too much water, do not exaggerate, but your body can process 15 liters each day. The “average” range is quite wide.
Hide in your daily routine
If you already have a good morning routine and bedtime, make drinking water part of it. You can still have your morning coffee, but add a glass of water beforehand. The Natural Choice blog recommends a drink at the same time and the same place during their daily routine:
… Acquire the habit of drinking a glass of water just after the release of the shower, or just before washing your face at night. This is an easy way to add at least two glasses of water a day to your routine.
Wake up, drink a glass of water. Go to bed, drink a glass of water. Just for an edge over the rest of the day is obtained. If you have trouble remembering to incorporate it into your routine, find ways to make your business more visible water. Put a glass of water on your nightstand, so I see before going to bed or have a drink waiting for the coffee machine to remember to have a drink while joe their beers.
Get a bottle of water and decent score goals in time Oriented
Water bottles are a great way to increase your water intake. Get a high quality, even if it costs a little more. A good bottle of robust steel stainless steel or plastic should do the trick. Once you’ve found one you like, I carry everywhere.
It can lead to the use of the bottle at a higher water level by presenting their own objectives drink timed and marked on the bottle. Get a band or label maker and start composing the amount of water you want to drink a certain time every day. This way you can actually see the water consumption of your goal and you will know if you need to catch up or if you’re ahead of the game.
Nothing is lost to make your own reality of the water bottle, either. SparkPeople Cindy Dyson suggests that more you like your water bottle, chances are you want to use:
If your favorite color or a unique design less likely, plus a link to your bottle, you lose. Slap an inspiration label or image on it, or even written on with a permanent marker. Now you’re ready to drink all day, do not forget to fill as soon as it is empty.
There are many good choices for water bottles there, but the most important are that you like. You’ll never stay on track with a bottle of water that use hate or ashamed to be seen with.
Make it a game
Gamification is an effective way to get yourself to do many things, and drinking water is no exception. Encourage your new water used to reward yourself when you reach milestones. Go drink a week of your goal every day? Enjoy something not normally get. It goes both ways too. Forget to drink enough water yesterday? No Netflix or video games until you have done for her.
The competition is a great way to keep your device as well, and in his blog, “Tri Sports Girl” suggests a race is the best way to compete with yourself:
Everything is more fun as a competition …. apply the same concept of water consumption, and suddenly you compete to see how much water you can drink for lunch (my current PB is 1.25 L) or how early in the day, you can finish 2L (my PB is 2:36 p.m.).
Make sure you are not just drinking lots of water in the morning and none for the rest of the day. It is best to spread, but a challenge is always a good way to stay engaged. However, you like to gamify your life, find a tool that works for you and keep track of what you do. When you can see how you play your own game that can only help.
Set a timer and create mental triggers
If you still have trouble remembering to drink water, set a timer on your phone. Create a couple of set alarms to sound all day and when a rattle is to choose a glass of water. It may sound exaggerated, but nothing that snaps back into a routine as a phone yelling to drink.
Part of building a new habit is to find a way to do without help, however, so it’s a good idea to create your own mental triggers. For example, if you start to feel hungry, drink a glass of water. It makes a number of things for you: it will help your stomach and intestine digestive front, stay hydrated, and maybe even reduce hunger. In fact, you can even less hunger and your brain just sent the wrong signals for what I needed.
You can also do mental triggers other things like having a glass of water every time you use the bathroom or take a sip of water every time you stop working. Have a sudden urge to junk food? Take a glass of water instead. Triggers can be the requirements that must be met as well. Lauren Conrad yes, Lauren Conrad, he made a rule that every meal can not start until you have completed a one-liter bottle of water. It seems a little extreme if not spread your alcohol intake, but it is a great way to make an effort to focus on water and food first second.
Jazz your water experience
You may be more likely to drink water if it was a little more interesting. If this is the case, there are many ways to go beyond the plain, boring H2O. Some fruit or cucumber water, add some flavor without adding sugar you find in a straight fruit juice. Freeze lemon slices in ice cubes for easy upgrade water or try some ginger and herbs to change things a bit. If you miss the excitement of his soda, try a little water or sparkling water sodium. You will have the champagne without the other not so great things.
As a personal water bottle, a glass of water that remains is important too. Use a glass you like and you will feel better drink. For example, I drink my water from a large glass of Spider-Man (seriously, which is great). I remember the heroes drink water, so myself.
If superheroes are not your thing, consider a funny straw. If a crazy straw is given to drink more, it does. In addition, drinking through a straw to drink can help you more in the long term. So SIPS, not realizing how much you actually had. Sure, you could probably drink the same thing to shake, but drink through a straw requires less effort so that it is more inclined to do so.
Eat your water
Yes, the food also contains water. You can not have enough that you can only eat their daily water consumption, but there are certain foods that can sting that can help. Fruits and vegetables are a great source of water, and also to make a healthy alternative to chips or candy. These are some of the fruits and vegetables with high water content:
Cucumber, lettuce, celery, radishes, tomatoes, peppers, cauliflower, watermelon, spinach, strawberries, broccoli, grapefruit, apricots, cherries, grapes and zucchini.
Choose your favorites and keep those around them. It is important to note, however, that when these things are cooked, they lose much of their water, so they are best when eaten raw.
Drinking more water can literally change your life for the better. When you’re well hydrated, you can digest easier, sleep better and think more clearly. Learn to love the taste of water, because every sip is good for you.