By Kristen Hicks-Roof PhD, RDN, LDN, CLC and Crystal Liebenberg BS
mail@floridanewsline.com
We have all heard that it’s important to consume water daily, but what’s the big deal anyway? There are many ways in which water improves your overall well-being. Water helps maximize physical performance, protects and lubricates your joints, flushes out waste from your body, prevents constipation, aids in general digestion, and many more. A rough estimate on your daily recommendations is around two to three liters or one gallon (more needed if physically active). Many people find it difficult drinking the recommended amount of water. Some individuals simply don’t like the taste, and others just forget to consume fluid until dehydration kicks in.
Here are 10 easy ways to increase your water intake:
- Keep a reusable water bottle with you while you’re on the go. Some bottles have time goals written down the side of them that can help you keep track throughout the day.
- Have a glass of water with every meal and/or snack.
- Alternate a glass of water with other beverages you consume (e.g. coffee, tea, soda).
- Place a glass of water next to your bedside in the evening to drink first thing in the morning when you wake up.
- Flavor your water with frozen fruit or herbs to mix up the taste. Try various combinations (berries, citrus, melons, basil, mint, lemongrass)
- Try drinking one glass of water per one to two hours.
- Download an app or a calendar reminder that sends you reminders to drink a cup of water, or just create your own reminders on your smartphone.
- Mix it up — you can also increase your water intake by drinking various drinks that contain water such as tea, flavored sparkling water, and coffee.
- Eat your water — many fruits and vegetables are very high in water content. A few of these include watermelon, cucumber, pineapple, strawberries, grapefruit, cantaloupe, and oranges.
- Set goals for yourself. If you exercise, a goal could be taking a water bottle with you to the gym or on a walk so you can drink while on the go.
Kristen K. Hicks-Roof Ph.D., RDN, LDN, CLC is an assistant professor in the Department of Nutrition and Dietetics, Brooks College of Health, University of North Florida.
