5 Trainer Approved Tricks to Drink More Water Every Day

H2Ohhhh crap, I can't drink any more friggin' water & totally didn’t meet my water quota today. Sound familiar? We know water is a natural "magical elixir" that has so many beautiful qualities.

• boosts metabolism & aids in fat loss

• flushes toxins from body

• reduces hunger & fatigue

• ZERO calories!

• reduces fluid retention

• decreases risk of disease

How much water do we need to drink in a day? It depends… based on variables such as weight, exercise duration & intensity, climate, etc. According to the National Academy of Sports Medicine, women in a sedentary lifestyle should consume a minimum of 2.2L (approx.9 cups) of water a day while men should consume 3.0L (approx. 13 cups). If you’re active or outside in a hot environment, that number will go up to compensate for excess bodily water loss (i.e. perspiration). For every 15-20 min. of exercise, you should aim to increase your water intake an additional 6-12 oz.

Drink your way to better health

You deserve to have all the wonderful benefits proper hydration provides! Here are some helpful tips to hydro-boost your way to a healthier you!

1. Add some flavor!

Infuse your water with fruits & herbs to punch up the flavor (ex. Lemons, limes, cucumbers, mint, & even strawberries are ahhmazing!) Infuse on the go too with a portable fruit infuser water bottle like this one.

Want a shortcut? You can always pick up some store bought infused bottled water with no sweeteners, calories or preservatives, like Hint Water & boom, you're ready to chug.

(Bonus hint: find them on Amazon!)

2. Grab an app to keep you on track

How many glasses was that again??... It’s easy to lose track throughout the day, but these FREE apps will help you log & monitor your water intake & allow you to set goals, reminders, & alarms to get your hydration on! (and maybe grow a cute virtual plant creature or two)

3. Keep a gallon jug nearby

This is one of my faves! I fill one up every night so I'll be ready to go the next day. This is an easy way to track your water intake & let you know if you need to drink more throughout the day. You can even design your own gallon with hourly reminders. Once you finish that gallon, congratulate yourself on a job well done because you're officially a chugging champion!

Not quite ready to commit to a gallon? No prob!... Keeping a full water bottle nearby will work too! And don’t forget… just keep sipping, just keep sipping.

4. Sip with a Straw (spoiler: non single-use plastic ftw)

You drink more faster. #winning …. Let's face it, plastic straws are an absolute horror environmentally… Luckily, companies and restaurants are slowly catching on & we have other friendlier alternatives that'll help us gulp more water while being thoughtful to Ma Nature. #wordtoyourmotherEarth. You can grab a pack of stainless steel or silicone reusable ones like these from Amazon and Crate and Barrel. (Click the images below for more info!)

I use both at home & on the go & can't say enough good things about them! They're super easy to travel with, easy to clean, and help make you feel like you're one step closer to having your environmental ish together.

5. Sip while you workout

This one is extra AWESOME & super effective. Hydration is so important in general but even more so when exercising. During your next sweat sesh, carry a water bottle with you & sip on it throughout your workout. It’s important to drink water before, during, AND after exercising to prevent dehydration & restore your body’s fluid balance.

Hopefully these tips will help hydrate your way to a healthier you & turn that H2Ohnoooo into an H2Ohhhhh…helllz yeah! Got any fabulous tips or tricks you love? Share your favorite tip below!

Here’s to more water & clear pee! ;)

Meagan

References:

1. Benelam B, Wyness L. Hydration and health: a review. Nutr Bull. 2010;35:3–25. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/

2. Palma L, Marques LT, Bujan J, Rodrigues LM. Dietary water affects human skin hydration and biomechanics. Clin Cosmet Investig Dermatol. 2015;8:413–421. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4529263/

3. Ritz P, Berrut G. The importance of good hydration for day-to-day health. Nutr Rev. 2005;63:S6–S13. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/16028567