7 Easy Ways to Increase Your Daily Water Intake

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We all know drinking water is good for us, yet most Americans struggle to get enough water each day. According to the U.S. Centers for Disease Control, adults consume an average of 39 ounces of water a day, a mere 60% of the standard recommended 64 ounces of water a day.

Water makes up about 60% of the human body by weight. It is essential for the proper functioning of every cell in the body and performs important jobs such as:

  • Regulating body temperature
  • Carrying nutrients and oxygen to different cells in the body
  • Keeping the eyes, nose, mouth, and other mucous membranes moist
  • Lubricating joints
  • Protecting organs and tissues
  • Eliminating waste through urination, perspiration, and bowel movements

Not drinking enough water leads to dehydration. Even mild dehydration can make you feel run-down and tired. 

If you struggle to drink enough water to maintain optimum hydrations, here are seven tips to help.

1. Add a Splash of Citrus

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If you just can’t drink glass after glass of plain water all day, try infusing your water with some citrusy flavor. Just slice up some lemon, lime, or orange, or even all three! Then add to a pitcher or bottle and let it infuse your water with fruity flavor. Keeping a pitcher of this in your fridge at all times will double your water intake in no time.

2. Carry a Reusable Water Bottle

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Toting around a refillable water bottle is a surefire way to increase your water intake. Pick up a cute one at the grocery store or mall and be sure to wash it often. Prefer to drink out of a straw? Look for bottles with built-in straws. Like the fruit-infusion idea in tip number 1? There are reusable water bottles with a special section for fruit slices. 

3. Go for Sparkling Water

Because bubbles make everything more fun, try alternating flat water with the carbonated kind. Experts say carbonated water is just as good for you as flat. Fizzy water is especially good if you’re trying to cut back on soda. There are even options available with a hint of flavor. Just remember to check those labels for added sugar or sweeteners.

4. Spice Up Your Food

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Think about it: A little heat at mealtime is guaranteed to send you straight for some refreshing water to cool down your mouth. Try seasoning your food with a little cayenne pepper or hot sauce. There are some fantastic spicy salt-free seasoning mixes out there too. Bonus? Guzzling water in between bites will help you feel full faster, so you’ll be less likely to overdo it on portions. 

5. Change Up the Temperature

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Start your day with a cup of hot water with a squeeze of lemon. Some people prefer ice-cold water, especially after a workout, while others find that sipping room temperature water is easier than sipping it cold. Try switching it up until you find the temperature that works best for you. It could be that you like different temperatures at different times of the day.

6. Use a Tracker App

Set a daily goal on your phone app and update it throughout the day. You don’t want to realize at the end of the day that you still have more than half of your daily water left to drink. Who wants to drink that much water before bed? Having the reminder at your fingertips can be really helpful. A few helpful apps include Waterlogged for iPhone and Carbodroid for Android users. No smartphone? Set an alarm to go off throughout the day as a reminder.

7. Use a Straw

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Using a straw is one of the best tips for getting a lot of water in a short amount of time. Something about sipping through a straw makes the water go down easier. As mentioned in tip number 2, you can even find reusable water bottles and cups with built-in straws.


Source: https://www.verywellfit.com/easy-ways-to-increase-your-water-intake-1087844

 

Author: Devika

Devika, M.Sc, NET Qualified is passionate about helping people discover the power of nourishing real food. She specializes in weight management, therapeutic nutrition, food allergies and intolerances, inflammatory diseases, gut health, and functional nutrition. Her approach blends a conventional health care and nutrition background with natural and science-based therapies.