20 Tips For Drinking More Water: Part 2 Of 2
This is part two of a two part series: 20 Tips For Drinking More Water. In part one, 20 Tips For Drinking More Water: Part 1, I provided you with 10 tips on how to drink more water. In part two, I share 10 more.
Here are tips #11-#20:
11. Use your phone or fitness tracker
We log and keep track of our food, why not do the same with water? To help stay motivated and on track, record your daily water intake until drinking more water becomes a habit.
- There are many interactive smartphone and tablet apps available that help you record the amount of water you drink each day, provide you with reminders, and integrate with other fitness and health apps.
- Some popular water tracking apps include:
- A nutrition app many of my clients use that has a water tracking feature is:
- I use a Fitbit to monitor my movement throughout the day. I have a Fitbit Charge HR, but there are many versions to choose from. I know from experience that Fitbit works with the Waterlogged and MyFitnessPal apps.
- Not a fan of apps? Use the alarm setting on your cell phone to schedule alerts throughout the day to remind you to take a few sips from your water bottle.
12. Replace dehydrating beverages with water
Try phasing dehydrating beverages (also known as diuretics) such as coffee, soda and alcohol out of your diet. Replace these drinks with water.
- Gradually increase the amount you substitute each week. For example, if one week you replace 3 beverages with water, aim to replace 5-6 drinks with water the following week.
13. Eat your fruits and vegetables
Include more fresh, raw fruits and vegetables in your diet. Unprocessed fruits and vegetables are great sources of water.
- The following fruits and vegetables have high water contents:
- Cucumbers (96% Water)
- Iceberg Lettuce (96%)
- Celery (95%)
- Radish (95%)
- Zucchini (95%)
- Tomatoes (Red: 94%, Green: 93%)
- Cabbage (Red: 92%, Green: 93%)
- Cauliflower (92%)
- Eggplant (92%)
- Spinach (92%)
- Sweet Peppers (92%)
- Strawberries (92%)
- Watermelon (92%)
- Broccoli (91%)
- Grapefruit (91%)
- Cantaloupe (90%)
- Carrots (87%)
- Cranberries (87%)
- Oranges (87%)
- Pineapple (87%)
- Raspberries (87%)
- Blueberries (85%)
- Be sure to choose organic produce. When compared to conventional produce, organic fruits and vegetables have many advantages. Organic products:
- are healthier than conventional.
- do not contain pesticides or herbicides.
- taste better.
- contain more vitamins and minerals than commercially grown products.
14. Move more
Make exercise part of your daily routine.
- Working out and sweating triggers your thirst sensation, causing you to drink more water.
- Hydrating before, during and after exercise improves your performance. A reduction of just 2% of fluid can result in degraded performance by as much as 10-20%.
- How much water should you drink while exercising? For general fitness, follow these guidelines:
- 2-3 hours before exercising: Drink 17-20 ounces.
- 20-30 minutes before exercising: Drink 8 ounces.
- During exercise: Drink 7-10 ounces every 10-20 minutes (increase this amount if you are a heavy sweater and/or are exercising in a hot climate).
- After exercise: Drink at least 8 ounces no more than 30 minutes post exercise. To be more specific to your individual needs, weigh yourself before and after each workout. For every pound of water weight lost, replace it by drinking 16 to 20 ounces of plain water or an electrolyte drink such as coconut water.
15. Got the munchies? Drink water
If you find yourself constantly hungry, you may not be hungry. You may be thirsty. If you are not in the habit of drinking water throughout the day, it is very easy to get dehydrate without even realizing it.
- When the mid-day energy slump arrives and hunger strikes, reach for 1-2 glasses of water before you grab food. The water may quell your hunger pangs.
16. Go one-for-one at the bar
- While enjoying an alcoholic drink, drink at least one glass of water for every alcoholic beverage you guzzle down. You will stay hydrated and lessen the chance of a next day hangover.
17. Ask for refills
- Whenever you eat at a restaurant, order a glass of water. Do not be shy to ask for more than one refill throughout the course of the dinner.
18. Say no to artificial sweeteners
- Avoid adding artificial sweeteners such as aspartame (Nutrasweet) and sucralose (Splenda) to your diet. These chemicals are toxic to the body and may cause dehydration.
19. Make a bet
Recruit friends and/or coworkers to join you in your water challenge. When we tell others about our goals, we will be held accountable for our actions and this creates a higher chance of succeeding.
- Create a water intake goal and share your progress with people in your group.
- If you are the competitive type, make it a competition by placing a friendly bet.
20. Too many trips to the bathroom?
- If you do not already salt your food and do not have a medical condition, add a pinch of unprocessed sea salt into each liter of water you drink. This will give the water a nice “mouth feel” and will reduce the frequency of urination.
- I recommend using a high quality mineral sea salt such as Celtic Sea Salt. Celtic Sea Salt can be found at health food stores and markets such as Whole Foods. You can also purchase it online here.
One day at a time
If drinking the recommended amount of water for your body weight sounds overwhelming, don’t worry. You do not have to switch your entire routine overnight. You now have 20 tips that will help you make a lifestyle change. All you have to do is:
- Calculate how much water in ounces you should drink each day.
- Make this number your daily goal.
- Write it down.
- Tell yourself you CAN and WILL succeed in reaching this goal.
- Select some tips from this two-part series that will work for you and fit into your lifestyle.
- Gradually start implementing these tips.
- Increase your water consumption by small increments each day.
Before you know it you will have achieved your goal and will have created new healthy habits!
Part 1 of 2
Part 1 of this series can be accessed by clicking the link below:
What are your thoughts?
- What do you think about the tips for drinking more water included in this article? Are they helpful?
- Do you struggle with drinking water throughout the day? If yes, why is drinking water difficult for you?
- What methods have helped you to drink more?
- Do you know any tips or tricks that may help others who are struggling to reach their minimum water requirements?
- Bastin, S. (n.d.). Water Content of Fruits and Vegetables. Retrieved March 9, 2015.
When she is not slaying fat and building muscle, Jennifer can be found trekking barefoot, traveling, cooking and refining her photography skills. She also enjoys reading and writing about food culture, history and the science of human movement.