There are so many things that need to be remembered every day. So many things to do. Unfortunately, one of those things is one of the most important for your health. Do you find it hard to drink enough water each day? Do you forget to stop and drink? Do you lack energy or have a stubborn, dull headache all the time? You are probably dehydrated and need to start a new habit of drinking lots of water every day. How do you remember to drink so much water when you already have so much to do? Try these tips to help you get your new habit started.
First, How much should you drink each day?
A good rule of thumb is to take your weight in ounces and then divide by half. That is how many ounces of water you should drink each day. For example, if you weigh 180 pounds make that into 180 ounces. Divide 180 by 2 and you get 90. You should drink at least 90 ounces of water a day. Got it? Now, here are the tips to help you make sure you get that much.
Always Carry Water With You
One way to help you stay hydrated is to make water always available to you. Carry a water bottle with you wherever you go and make sure you constantly refill it as needed. By carrying the water bottle you are reminding yourself to drink and drink often. Be kind to your budget and the environment by investing in a reusable water bottle.
Pre-Measure Daily Intake
It is easy to lose track of how much water you have taken in. Try filling up several water bottles with all the water you need each day and put them in a prominent place (counter, desk, etc.). That way you can take a gulp whenever you pass by that spot and you know that you are not done until all the water is gone. You can also fill a big jug with all the water. Place that in a good spot along with a glass. Several times a day fill that glass with water, drink it, and repeat until it is all gone.
Use a Journal
If you journal your food intake keeping track of your water is really simple. Just make sure you put check marks for every cup of water you drink in the day. For example, if you are the person mentioned above who needs to drink 90 ounces of water each day put nine little boxes in your journal. When you drink ten ounces put a check mark in one box. Don’t stop drinking your water until all the boxes are checked off. The journal can help you figure out why certain days are hard for you to get all your water. Is it an errands or school day? Carry that water bottle and every time you empty it you probably have 2 maybe even three check marks done.
Drink a Glass Before Every Meal
Drink a big glass of water before you start eating any meal. Not only will it make a big dent in your water intake each day but it will also help you eat less food. You start out with a more full feeling and won’t eat as much. If you do nothing else to ensure proper hydration do this step. You will be on the right path to not being dehydrated.
Replace Coffee with Water
It is true that coffee is a fluid but unfortunately it does not add into your overall daily water intake. In fact, it subtracts from your total ounces of water because the caffeine in coffee is dehydrating. The ideal thing to do would be to give up coffee all together but that is not completely necessary. Coffee is totally okay to drink when done in moderation. Just be sure to replace all the coffee you drink with water. In other words, if you drink an eight ounce cup of coffee in the morning be sure to follow it with at least eight ounces of water. The more coffee you drink the more water you drink. Remember that coffee and the corresponding water only cancel each other out. You are still at zero for your daily intake of water. Keep that in mind when deciding how much coffee you will have each morning.
Drink Until Your Urine is Clear
This tip is a bit less pleasant but it is crucial to remember. It is a visual reminder of how well you are doing in your drinking. Whenever you go the bathroom to urinate be sure to take a look at the color of your urine. If you are properly hydrated your urine should be a very pale yellow or even clear like water. Keep drinking your water until you have clear urine and you will always know that you are properly hydrated. No worries.
When all your water drinking is said and done for the day be sure to reward yourself with a glass of something you really enjoy. Perhaps it is a tall glass of iced tea or a mug of hot cocoa. Enjoy it!!! You earned it for sure.