Stay Hydrated! 10 Ways to Drink More Water

Headaches, fatigue, low blood pressure, dizziness, dry mouth and skin. We’re all familiar with the symptoms of dehydration, but drinking the recommended eight glasses of water a day can be a real challenge.

It takes time to develop the habit of drinking more water. Our tips will help you build this healthy habit in no time.

Why Do We Need to Stay Hydrated?

Drinking enough water has many benefits. Staying hydrated lubricates our joints and skin.  It regulates our body temperature, bowel movements while protecting our brain and other internal organs. Water also helps us remove waste from our bodies through urination, sweat, and bowel movements.

We need between 2-3 liters of water per day, depending on our body size. In warm climates and while exercising we need to drink even more water.

Tips for Drinking More Water

The following are a few tips to help you develop the habit of drinking more water. Try some or all of them and stick to those habits that work for you to keep hydrated.

1. Make water your beverage of choice. Caffeinated drinks, alcohol, sports and sugary drinks (i.e., fruit juice, coconut water, and soda) are dehydrating and full of sugar. They actually make you thirstier but do not hydrate your cells.

2. Have warm water with lemon and herbal teas to satisfy your thirst. The heat will optimize the delivery of water to all of your cells.

3. Set mental triggers for yourself. Keep a container of water by your side as much as possible so that you can drink whenever you have “idle” time.

4. Make drinking water part of your daily routine. For example, drink 1 to 2 glasses of warm water upon awakening. Between meals (not during meals) sip on warm water throughout the day. Have water after each bathroom break, and after you’ve brushed your teeth. Associating certain activities with drinking water will help make drinking water a part of your daily routine.

5. Set a timer on your phone to alert you every time you need to drink a glass of water or install an app on your phone to remind you and track your drinking habits.

6. Have a personalized water bottle (ideally metal and NOT PLASTIC).  Mark your water bottle with time-orientated goals using a permanent marker or piece of tape. Note how much you want to drink by a certain time. You’ll keep on schedule when the evidence of your progress stares you in the face. Making a competition out of drinking water with a friend can help you reach your goals faster.

7. Whenever you feel hungry, grab a drink of water first before you eat. Our brains often give off a signal that we’re hungry, when in fact we’re actually thirsty.

8. Eat water-rich foods. For example, watermelon consists of 92% water, zucchini 95%, cucumber 96%, and grapefruit 91%.

9. Build up your water levels over time. If you’re not used to drinking a lot of water, start with what feels comfortable and add one extra glass each day until you’ve reached the desired volume.

10. Flavor your water to make it easier to drink – but not with sugar! Here are some flavoring ideas:

Crush the ingredients before adding to the water. You can also freeze with water in ice cube trays and add a cube or two to your water.  

Who Knew Staying Hydrated Could Be so Easy?

It takes time to build a habit of drinking more water. We are spoiled since we have so many non-water beverage choices causing plain water to feel a bit plain and bland.  Stick to having water from the tap since bottled water and water from plastic containers tend to be acidic and lined with many xenoestrogen toxins.

For assistance on how to optimize your hydration status please contact Dr. Payal Bhandari M.D. for a personalized treatment plan.

Dr. Payal Bhandari Dr. Payal Bhandari M.D. is a leading practitioner of integrative and functional medicine in San Francisco.

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