How I Manage to Get Nearly 2 Gallons of Water in Every Single Day
If there’s one thing I never let slide regarding my nutrition and exercise routine, it’s my water intake. No matter what, at the bare minimum, I try to get at least one gallon of water in during the day. Water is so essential to everything we do and to all of our bodily functions. After all, our bodies are made up of almost 60% water…people, that’s over half. That’s why staying hydrated is so very important.
If you’re looking at your nutrition and deciding to make some changes, I urge you to assess your water intake before you even consider your calories, protein or carbohydrate intake. Before anything changes regarding food, water has to be mastered.
Water regulates body temperature and maintains bodily functions in all the cells, organs and tissues that make up the human body. Our bodies lose water through breathing, sweating and digestion so it’s imperative that we rehydrate. According to the USDA, the recommended water intake for men is 3.7 L/day and for women is 2.7 L/day.
I drink much more than the recommended amount because of my physical activity level and that’s what helps me feel my best. Start with the recommended amount, master that and then work your way up. Adjust intake according to your physical activity and the temperature outside, and assess how your body feels.
Here are my four tips to getting enough water in:
Carry a water bottle with you at all times
Wherever I go, my water bottle is not far from me. Carrying a water bottle around daily is always a gentle reminder to keep drinking. If it’s within reach you’ll always have a visual cue and sometimes that’s all we really need to master a habit. The visual cue of the water bottle stimulates the action to pick it up and drink.
My water bottle is like an extension of my personality—decked out in stickers and decals. They can become fun and personalized accessories, and carrying them around won’t seem like such a burden.
When I was in elementary school I decided drinking pop was not for me anymore. I was never a big pop drinker, but I had my fair share of root beer and sprite (especially while out to dinner, as that was one of the only times my parents allowed it.) I’ve always been pretty aware of drinking water because I used to get very bad headaches as a result of being dehydrated, so my mom hammered the point home of hydration. Plain water never bothered me, but recently, especially at night, I just need some flavor. Flavored waters have saved my life—mostly figuratively, but partly literally.
My favorite go-to’s are ICE waters (can be found at most local grocery stores.) They taste like pop without the added sugar and there are a billion different flavors to choose from. I’ve also become a huge fan of concentrated water enhancers like Mio or Dasani, which has their own brand. Just add a couple drops in that water bottle you’re carrying around and water isn’t so boring anymore.
Of course, if you’re looking for something a little more natural, fresh fruit is always a great option. Lemons, limes, oranges, mint and strawberries are great options to enhance water. Make a big pitcher to come back to all week.
Water right after waking, and right before eating
One of the most important times to get a lot of water is right after you wake up and before eating. Right when I wake up in the morning I drink at least half a liter. Itt gets everything inside moving (if you know what I mean) and prepares my digestive system for breakfast. Going off of that, drinking before meals is also very important not only for digestion, but also to monitor hunger and satiety cues. Drinking a big glass of water before a meal will help you register more appropriately, how hungry you are and will prevent overeating.
This one isn’t entirely necessary and only works if you can stomach lots of fluids at one time, but I find it way easier to get 10 chugs in every time I pick up my water bottle than sipping constantly throughout the day. Every time I pick up my water bottle, it’s 10 chugs (big or small) and before I know it I’m already halfway through my liter water bottle and it’s time to fill up again.
So, chug on my friends, I’ll see you in the bathroom every five minutes. The more you pee the better off you’ll be!