Truth is if you wait until you’re dry-mouthed and thirsty to drink water you’re probably already mildly dehydrated. In an earlier post we talked about all the benefits of staying hydrated and how to calculate Dr. Brooke’s recommended daily water intake. Meeting that recommendation can be a challenge. According to a survey by the CDC 43% of participants reported drinking 0-3 cups of water daily and 35% reported drinking 4-7 cups daily.
So how can you get your recommended daily water to keep your body functioning at it’s best?
- Start early. As soon as you get out of bed in the morning, before you go for that cup of coffee or juice, drink a small glass of water. There are benefits associated with starting your day off with water.
- Use a marked water bottle. This is a great way to keep track of how much you’re drinking and set goals throughout the day.
- Carry a re-usable water bottle with you. Trust me on this one! On the days I forget my water bottle it may be 2pm and I realize I haven’t had any water. Whether you’re running errands, going to work or hanging around the house, have water handy to grab and sip throughout the day.
- Drink up before snacks and meals. It’s possible that drinking a lot of water during meals will lead to bloating and indigestion. But studies show that drinking a glass before a meal can lead to consuming less calories. Pay attention to your own body cues and sneak water in when you can.
Just don’t like water? Here are some additional tips:
- Add flavor. Squeeze a slice of lemon, lime or orange. Add fresh or frozen berries, melons or mint leaves to your water. You can buy fancy bottles with strainers if you want to keep your fruit separated.
- Try flavored seltzer waters. If you love the sensation of fizzy sodas try naturally flavored seltzers. Just check the labels for added sugar and sodium and choose one that fits your dietary needs.
- Eat fruits and veggies with high water content. Snack on watermelon, spinach, cucumber, berries, celery or cauliflower to boost your hydration. It all counts!
*The information in this article is not meant to treat, diagnose or serve as a replacement for medical advice. Please schedule an appointment with Dr. Brooke or your physician before changing your exercise or diet, including adding supplements. If you experience any pain or discomfort during or after exercise that you think may be more serious, stop and call Dr. Brooke or your medical practitioner immediately.