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- It is recommended that you drink eight cups of water a day.
- You can download apps to keep you on track.
- Carrying a water bottle around will ensure that you always have water.
The advice for how much water you should be drinking a day varies depending on who you ask. Experts told Business Insider you should just drink when you’re thirsty, others swear by at least eight cups of water a day, and others have other complex ways of figuring out the recommended dose.
No matter your metric, many of us aren’t getting enough water, period.
However, getting more water doesn’t have to be a chore – in fact, with a few minor changes to your daily return, you might be surprised at just how easy it is to not only get those 64 ounces but even double that. Here are my tips for upping your H2O intake.
Drink 16 ounces of water just after waking up
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This might seem extreme but trust me on this one. When you wake up in the morning, you’re probably slightly dehydrated and feeling a bit sluggish. Drinking two cups of water gets your body going, can make you feel more awake, and can also help decrease appetite.
Even better, drinking two cups of water in the morning gets you a good head start on your hydration goals – you’re already a quarter of the way through your suggested eight cups a day before you even get started. This is a tactic that I totally swear by.
Have a glass of water before eating a meal
As mentioned before, drinking water can help decrease appetite. If you’re not trying to lose weight, you may think this doesn’t matter for you, but we’ve all been guilty of overeating simply because food is there and we can, resulting in a stomachache.
I’ve found that having a glass of water before I sit down for a meal helps me avoid this. I’m able to sense when I feel full more easily and I don’t over-eat nearly as much. Given that your body can misinterpret thirst as hunger, this is a good rule to follow.
Invest in a reusable bottle to keep in your bag while out and about
It doesn’t have to be anything fancy or ultra expensive, but grabbing a reusable bottle to keep with you when you’re headed out to the gym, work, or even just walking around your city is a great idea. Not only will it save you money and be more environmentally friendly than picking up disposable plastic bottles of water, but you’ll also be more likely to stay well-hydrated if you have water at the ready in your bag.
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I take my bottle, which is lightweight and holds 17 ounces (just over half a liter) of liquid, with me wherever I go. I’m often able to find water fountains or even restaurants or coffee shops that are happy to refill it for me if I’m making other purchases, and it ensures I continue to stay hydrated throughout the day.
If plain water is too bland, mix it up with infused fruits, veggies, or even tea
While I don’t understand those who claim that water doesn’t taste good – there’s not much that’s more refreshing than a cold glass of ice water on a hot day to me – I know that there are many people who are chronically dehydrated for this very reason.
If this is you, don’t worry. There are ways to still get your daily water. Either try infusing some of your favorite fruits and vegetables or even brew up some tea – just avoid adding loads of milk and sugar, which kinda defeats the purpose.
Download a water tracking app
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This is more for lighthearted motivation than anything else. If you’re bad at keeping track of how much you’re drinking throughout the day and you’re someone who thrives on rewards, however inconsequential, then try downloading a water tracking app.
There are plenty of free ones that are easy to use and also a lot of fun. When I wasn’t quite so well-hydrated, I preferred Plant Nanny, as growing adorable little flowers and amassing a digital collection was fun for me. Your mileage may vary, of course, but find one that works for you and stick to it. You’ll be a water drinking pro in no time.