Water is the elixir of life. It makes up to 60% of our bodies and supports almost every biological function. But for some reason, getting enough water can feel tough. Many people don’t love the taste or just can’t get themselves to drink more of it.
If you or your health and nutrition clients find it difficult to get enough water, there are several ways to make it more enjoyable and ensure you’re getting what you need to function your best.
Why Water is Important
Water is one of the most necessary drinks on the planet. Water plays an important role in:
- Increasing energy
- Normalizing body temperature
- Improving symptoms of depression and anxiety
- Increasing brain function
- Protecting the spine and tissues
- Eliminating waste
Drinking enough water consistently is critical to supporting your long term physical and mental wellbeing.
Why Your Client’s Don’t Drink Enough Water
There are several lifestyle factors that can impact water intake. Having too much on your plate, the cost of buying bottled water, or simply not enjoying the taste of water can all impact how much you drink.
One big culprit impacting millions of people’s hydration is coffee. Coffee is the first beverage most Americans drink in the morning and it’s a known diuretic, meaning it causes the body to get rid of water faster—which doesn’t help with staying hydrated.
Still, most Americans aren’t in the habit of drinking water. According to the Centers for Disease Control (CDC), the average American youth drinks 15 ounces (about 2 cups) of water a day, while adults drink 39 ounces of water (about 6 cups) on a given day.
While there’s no specific recommendation for water intake (more on this in the next section), it’s safe to say the body needs more than 2 cups of water to function its best.
How Much Water Do I Need?
There are a lot of theories about how much water humans need on a daily basis. Some say eight cups a day, some say drink your weight in ounces. According to the CDC, there is no recommendation for how much water to aim for daily. This means, you can choose how much water you need to feel satisfied, taking your level of activity into account.
A good rule of thumb is to drink water:
- With each meal
- Before, during, and after exercise
- Any time you feel thirsty
Whatever your lifestyle, it’s best to make water the main star of your beverage repertoire.
10 Easy Ways to Stay Hydrated
If drinking more water is easier said than done, here are 10 easy, no-stress ways to incorporate more water into your life and truly enjoy it.
- Eat water-rich foods. Foods like watermelon (92% water), cucumbers (91% water), strawberries (91% water), and peaches (89% water) can be a delicious way to consume more water.
- Spice it up. Add fruit or herbs to water to give it a boost and add some healthy flavor. Some water combos we like are strawberry-basil, cucumber-mint, and watermelon-lime.
- Make water an energy drink. Simply adding a package of electrolytes to water can transform plain ol’ water into an energizing workout drink.
- Drink tea. Whether you like caffeine-free herbal tea or the most caffeinated black tea available, drinking tea can dramatically increase your water intake.
- Enjoy a bowl of soup. Slurp down a minestrone, chicken noodle, or other soup you enjoy. Most soups are up to 92% water, making them incredibly hydrating.
- Drink water out of a beautiful bottle. Drinking water out of an attractive bottle can motivate you to drink out of it more often.
- Request water when dining out. Try swapping out high-calorie alcohol, juice, and soda, and only order water when dining out.
- Drink sparkling water. If plain water isn’t exciting, try adding some bubbles to it. There are tons of yummy flavors on the market!
- Drink milk instead. Cow’s milk is 87% water) and almond milk is 98% water. Drinking some form of milk can be a satiating and versatile alternative to regular water.
- Gamify drinking water. Try drinking a specific amount of water by a certain time of day, week after week.
Which of these ideas are most intriguing to you? Go ahead and try a few out this week and see how you feel!
Help Others Discover the Power of Healthier Habit
If improving the health and wellness of others is exciting, consider becoming a Health or Life Coach. Health and Life Coaches are trained to help people in key areas of their life including health, wellness, relationships, career, and spirituality, and more. Find out how to become a Health and Life Coach and support someone else’s journey.