Consuming more water is a great goal for overall health because the body needs water to function properly. Water is also a drink that does not contain calories. So, drinking lots of water can help you lose weight or maintain a healthy weight. Take steps so that you always remember to drink more water. You can also increase the motivation to drink more water by making it tastier. To avoid getting off track, set a goal so that you can drink more water each day.
Step
Method 1 of 3: Remind Yourself to Drink Water
Step 1. Carry a bottle of water with you at all times
By bringing water, you will always remember to drink it. Put a refillable water bottle in your purse, backpack, gym bag, desk drawer, or car, and refill it regularly. Do not gulp or drink it in large gulps straight from the bottle. You should take it little by little throughout the day.
Water bottles are sold in a variety of shapes, sizes, and materials. You can even buy a water bottle with a built-in water filter which makes the water tastier
Step 2. Drink a glass of water after exercise or when the weather is hot
You should drink more water when you sweat, such as during exercise or after spending time in a hot location. Always carry a bottle of water and drink as often as you can when you sweat or feel hot.
Step 3. Drink a glass of water before and during meals to reduce appetite
Drinking water before and when eating can reduce appetite because thirst is often mixed with hunger. Replace your favorite drink that you usually consume before and during meals with water, or at least drink water as an additional ingredient. This can save you money when you eat out, and help reduce calorie intake.
Drink a glass of water while preparing dinner or while waiting for food at a restaurant
Tip: When eating out, ask for water with a slice of lemon. Water will be tastier.
Step 4. Accompany alcoholic beverages with water when you are at a party, bar, or while eating
Alcoholic drinks that you consume can cause dehydration so you have to accompany it by drinking water. Try drinking one glass of water every time you consume an alcoholic beverage to stay hydrated.
The best course of action is to consume alcoholic beverages in moderation. If you are a woman, try not to consume more than 1 drink a day. For men, do not consume more than 2 drinks in one day. One drink is 350 ml of beer, 150 ml of wine or 50 ml of a high-alcohol drink
Step 5. Remind yourself by setting an alarm on your phone
Try setting an alarm or computer reminder to remind yourself to drink water every hour. You can also use something as a "trigger" that requires you to drink water. Triggers that can be used as reasons to drink water can be in the form of routine activities that are carried out all the time, for example:
- Making or receiving calls
- Stretching while at work or school
- Hearing your name called by someone
- Check email
Step 6. Draw a line on the drink bottle with the appropriate time
If you have a large water bottle and don't mind scribbling, draw a few lines on the bottle with a permanent marker as a reminder. After that, write down the time that corresponds to the lines. For example, 9:00 am is 1/4 of the bottle, 11:00 is half of the bottle, and 1.00 pm is 3/4 of the bottle.
If you have to refill the bottle more than once a day, write an additional time along the lines, for example 10am/2:00pm in the middle of the mark
Step 7. Download the drinking water app
You can use apps to help track your water intake, such as My Water Balance, Daily Water, and Hydrate Daily. Some food tracking apps can also be used to track water intake, such as My Fitness Pal, YAZIO, and Fat Secret. Record the intake of water consumed every time you drink a bottle or one glass of water.
You can also purchase bottled drinks that can be linked to a phone app that will let you know when you've reached your destination for the day. These bottles are expensive, but they can be a good option if you have a hard time reminding yourself to drink water. This is also suitable if you are a fan of gadgets
Method 2 of 3: Making Water Tastes Better
Step 1. Add fruit, herbs or vegetables to your drinking water
Flavoring water is an easy way to make it tastier. Try adding sliced fruit/vegetables or fresh herbs to a water bottle or container. Next, store the water in the refrigerator for 1 to 2 hours so that the taste is absorbed. Some ingredients that can be added to water to add flavor include:
- Slices of citrus fruit, such as sweet oranges, limes, lemons, or grapefruits (a type of grapefruit)
- Berries, such as blueberries, strawberries, raspberries, or blackberries
- Cucumber slices
- Ginger slices
- Fresh herbs, such as basil, mint, or rosemary
Step 2. Try drinking sparkling carbonated water as an alternative to plain water
This is a great option if you really like fizzy drinks, such as beer or soda. Sparkling water provides the same benefits as plain water. You can buy flavored sparkling water or add your own flavor to sparkling water with lemon, lime, berries, or sliced cucumber.
Don't buy carbonated water that has added sugar or artificial sweeteners
Step 3. Add ice if you like cold drinks, or leave the water at room temperature
Drinking cold water may have a slight benefit to your metabolism, but it's not that significant if you don't like it. Add ice to the water if you like the taste of cold water, or drink water at room temperature if you prefer this method.
If you like cold water, put about 2/3 of the water in a bottle and place it in the freezer overnight. The water in the bottle will freeze and you can enjoy ice cold water for the next day
Step 4. Brew one cup of coffee or tea without sugar once or twice a day
Coffee and tea are also included in the daily fluid intake count. So this is a great option if you like hot or warm drinks. Try drinking a cup of coffee or tea with breakfast so you can reach your daily water intake goal.
Don't meet your daily goal of just coffee and tea, especially if they both contain caffeine. Caffeine has a diuretic effect (promotes urine production)
Tip: You can also meet the fluid needs of fruits and vegetables that contain lots of water! Try eating a few slices of watermelon or cantaloupe for breakfast, a cucumber salad for lunch, and a bowl of steamed cauliflower at dinner for extra fluids.
Method 3 of 3: Determining the Amount of Water to Drink
Step 1. Track the amount of water you consume each day
Record the number of glasses or bottles of water you drink each day. This is useful to determine the amount of water you drink, and to find out if the intake needs to be increased.
Tip: The requirement to drink 8 glasses (250 ml) of water a day is a myth. There is no "definite" amount of water that everyone should drink. The amount of water needed depends on your weight, gender, environment, activity level, and many other factors.
Step 2. Set a goal for the amount of water you want to drink in a day
This goal is up to you because there is no fixed amount of water to drink each day. Calculate how much daily fluid in the form of water you drink at this point, then set the amount of water you want to drink as a goal.
For example, if you currently drink 1,400 ml of water every day and want to increase your intake to 2,100 ml, set this number as a goal
Step 3. Increase your water intake slowly to avoid unpleasant side effects
Increasing your water intake too quickly can make you have to pee more often than usual. This is certainly inconvenient and makes you uncomfortable. Only drink about 250 ml of extra water per week when you are working hard to reach your goals.
For example, if you aim to drink 2,100 ml of water per day and you are currently drinking 1,400 ml per day, start increasing your intake to 1,700 ml per day in the first week, then 1,900 ml per day the following week, then 2,100 ml per day. day of the third week
Tips
- Drink a little water every morning before brushing your teeth to start the day full of freshness.
- Increase fluid intake when the weather is hot, at high altitudes, or when doing a lot of physical activity.
- Before going to bed at night, put a few bottles of water in the refrigerator to drink the next day. The water will be cold and ready to drink when you wake up.
- Do not drink water or drink it in large quantities as it can make you bloated. You should drink it little by little.
Warning
- Increasing your intake of water or fluids at night can make you wake up in the middle of the night to urinate. You can avoid this by limiting the number of drinks consumed after dinner.
- Although rare, drinking too much water can cause hyponatremia (electrolyte imbalance), which can have serious negative health effects, including death. To avoid this, use thirst as a guide. Drink water when you are thirsty and meet your fluid needs from a variety of food and drink sources. Follow the advice given by a health professional regarding matters related to health conditions or strenuous physical activity.
