Most of us actually drink far too little. Water, that is. An average adult’s body is 60-70% water. Water is necessary for human survival, but with our modern conveniences like sports drinks, coffee, energy drinks, and pop, traditional good ole’ H20 loses its attraction and frankly, gets passed over. How much water do we need? We are constantly losing water from our bodies via breathing, urine, bowel movements, and sweat. The general recommendation from health authorities commonly recommends eight 8-ounce glasses of water every day – about a half of a gallon. In my opinion, other factors have to be taken into consideration. Age, weight, physical activity, climate, etc. You will need to drink more water, for example, if you live in a hot or dry climate, or if you are more physically active. So, as a general rule, I coach clients to drink half of their body weight in ounces of water. (i.e. If you weigh 150 pounds, aim for 75 ounces of water/day). Seven years ago I did not drink one ounce of water. I didn’t even think a thing about it. I drank orange juice, coffee, tea, milk and Diet Cokes. Oh my-my, times have changed around my house! Now my water bottle is like my third kid and goes with me everywhere. And, I can’t stand the taste of any diet drink- BLECH! How can you tell if you are getting enough water? The easiest way to know if you're drinking enough fluid is to look at the color of your urine. If you're drinking enough water, your urine will be clear or pale yellow. A darker yellow means you aren't drinking enough water. Another good indication of dehydration is with bowel movements. People who drink enough water usually have a softer bowel movement. Harder bowel movements and constipation can be signs you are not getting enough water. So, it goes without saying that “rabbit turds” are not a good thing. Lol! Tips to help you stay hydrated: 1. Drink Regularly. The best way is to create a routine around your water intake. Set a timer or schedule it by writing the times on your water bottle. Check out my Instagram post that shows how I did this to my water bottle. 2. Be Creative. Add some lemon or infuse your water with mint. Try a flavor-enhancing product like Stur or Crystal Light Pure. Both of these provide a Stevia-based flavor for water without artificial sweeteners. 3. Track your urine. The darker your urine, the more water your body needs. 4. Change it up for meals. To avoid being bored with so much water, use your main meals as an opportunity to change things up with an iced black or green tea. 5. Remove stimulants. Too much caffeine can have a diuretic effect in the body, leading to dehydration, so limit your coffee to two cups per day. (1) Take baby steps. If you’re struggling to drink even one glass of water per day, trying to guzzle a gallon at once may not be sustainable. Make it a goal to gradually increase your water consumption—by even a little—each day. BONUS: If you’re looking to spice up your water, here are some Infused Water Combinations for you to try and enjoy! Make your own vitamin-infused water using 20 ounces of water in a glass jar or pitcher. Let it sit in your fridge for a few hours.
½ cup Lemon slices + ½ cup Raspberries + 1 sprig Rosemary
½ cup Orange slices + ½ cup Blueberries + a couple pinches of Basil
1 small sliced Cucumber + 1 sprig Mint + 4 slices Jalapeño pepper (without seeds)
Let’s get Fired UPP, Nat P.S. If you would love extra support and tips to take you along your journey of getting healthy or losing weight, join us in my private Facebook group, Inner Fire. If you’re not already a member, come join us and learn more how you can sneak in some healthy living into your busy life.