This weeks habit is one of my favorites….WATER. You have no idea how important drinking enough water is and most people don’t get enough. Your body is roughly 65 % water. Each day you lose between 2-3 liters about 60-90 ounces roughly of water through sweat, breathing, urine and other gross sounding things. 🙂 So if you are not drinking at least that much your body is going to be dehydrated. Not only that it will be holding on to any water you have for dear life and the best part….running all your systems with the old dirty water in there. Sounds nice, right? Cant you just hear your cells screaming in mutiny? Give us fresh water!!!
So how much should you drink? The commonly reccommended minimum of 64 ounces a day is a BARE minimum. As a general rule you should drink half your weight in ounces up to about 100 ounces every day. You will probably notice that you are in the bathroom ALL the time. This gets better over time I promise. Once your body realizes you are serious about being well hydrated it well let go of that old nasty stuff it has been hording. This is often why the bathroom trips are out of control in the beginning. Stick with it! Being hydrated helps your skin, hair, energy, not to mention helps you feel less hungry. Often people don’t realize how much better they feel until they have been drinking a lot and for some reason or another cut back for a few day. You feel like a sloth without your water and you will wonder how you functioned all those years!
So how do you get your water in, especially as we are moving into cooler weather and your natural desire to drink will be less. Here are some tried and true tips:
- Get a water bottle and make it your best friend. Take that water bottle with you everywhere! Think of it as an accessory like a cute purse or bracelet. I think having a straw is critical but that is my preference. Try some out and see what you like, you can give your rejects to your family members and they will think you are being nice. 🙂
- Calculate ahead of time how many times you need to empty your bottle during the day. A lot of water bottles have things that will help you keep track.
- Some people fill up several water bottles for the day the night before and put them in the fridge instead of refilling the same one. When the water bottles are all empty they know they are done.
- Make a plan for spreading your water out throughout the day. You do not want to be cramming in your last 32 ounces at 10:30 pm. You will feel like a pregnant woman all night, not fun. The earlier you get your water in the better! I try to get in 24-32 ounces before my kids leave for school. (Unless I am doing Zumba that morning and then I can only drink 16 oz max before or I WILL pee my pants. I usually make up for it afterwards though becauses exercise always makes me really thirsty. )
- Not a water fan? Try adding calorie free flavoring into some of your water. There are a lot of really great ones at the grocery store and you can even use essential oils or a squeeze of fresh fruit juice like a lemon.
- When you feel hungry, especially snacky, try drinking at least 8 oz of water first. Often we misread our body’s signal for thirst as hunger. And especially at time when you are known to graze (like visiting grandma’s house) use your water bottle to keep your mouth busy. It works!
- Make yourself get your water in before you can have a diet soda for the day… now there’s some motivation!
- If you can’t make the jump all at once add 8 ounces every 4 or 5 days until you have built up to where you need to be.
- Pay attention to your body. You would have to drink A TRUCKLOAD of water all at once for it to be really dangerous but you need to use good judgement. You probably wont feel good if you chug too much at once and the point of this is to treat your body better and feel better right? You will find the sweet spot for you but give drinking more water a chance. I recommend being consistent with it for at least one month and see how you feel.
So bottoms up! Commit to get your water in and take it one day at a time. By the end of October I bet you will be a believer!
Coach Matia 🙂