Water is life. There is no dispute. Even who does not know it realizes that this is so.
But now we will share with you several proven in practice advice to drink more water.
Why do we need this? Answer yourself the question “How much water I drink per day?” And you will see that the needs of these tips.
Very often the answer is “What if coffee is considered to be water, drink several glasses ….”. Or: “I drink, of course – 2-3 glasses of water per day”. And any other like those…
It is customary to assume that the rate of water is 30-36 ml per kilogram of body weight per person. Ie if you weigh 80 kg, you should drink 2.4 to 2.6 liters of water per day.
But these calculations we must consider several small but very important details:
- The rules apply to a person with so to speak, perfect body – an ideal ratio between fat, muscle, bone, water, etc .;
- If the body has excess fat and they have to “burn” rate becomes 40 ml or more per kilogram of weight (if you are in a weight loss more easily and with sufficient accuracy can be considered one liter of water every 25 kg weight, the weight is rounded to the above 25 kg);
- Water is only pure spring, dining or slightly mineralized. Coffee, soups, ayran, carbonated beverages, including carbonated water, we do not count as “water”;
- Any drunk coffee increases the rate of 0.5 liters, ie if you drink in the morning and afternoon coffee, the calculated rate of water becomes a one liter more.
So water is really seemingly much. But certainly not unattainable – write from personal experience and knowing already the experience of many other people who achieved it with ease. And especially since the beginning it has not quite easy, just follow the tips and you can be achieved.
1. Place your order
Set clear measurable and achievable goal. Purpose of the type of “I need to drink more water” is not a goal. Purpose of the type of “I need to drink 20 liters of water per day” is not a goal, too – you will not reach it and the first day will be cancel and return to the previous regime. You have to calculate how much water you should drink, making the increase of coffee and then bind this amount with some motivation, for example, “If I want to lose weight, I should drink 4.2 liters of water per day.” It has real goal. If your start is very difficult, let your first goal is 80% of the calculated norm. Note that the problem with the quantity is more psychological, not physiological and if you want, you can certainly achieve your goal – this water is needed for your body.
2. Gradually increase the amount of water
We know that in the beginning it will be difficult. Do not blame yourself for that! Drinking enough water is pleasant and useful habit, which should give you pleasure and joy, and not negative emotions. Over time, the body will start by itself to require more water and you should not seek anyone blame – it will not happen quickly, easily and immediately, but with perseverance and discipline.
Do not try to get suddenly calculated amount, start a little over their traditional habits and uvelichayvate gradually.
In this case (if you do not begin immediately with the calculated amount) it is a good idea, to add to the goal and the time to achieve it.
3. Start your day with two glasses of warm water
Try to have imposed even with wake-up morning before breakfast, drink two cups of warm water. Soon it will find that such a start to the day brings more freshness and energy and you will do it with pleasure.
4. Connect the drinking water of some commonly repeated action
Consider what actions traditionally perform every day. If you make a list, you will see how much they are: getting up, brushing teeth, going to work, arriving at work, end of the briefing, a short rest, check Facebook, etc.
Even in periods when nothing happens, you can mark: “I drink a glass of water every hour of working time.”
You will surely go to the toilet. Nothing more comfortable than this: “Every time returning from toilet to drink a glass of water.”
Useful idea is to break goals down into smaller – to determine how much water you have to drink before going to work, how into office/work and how you have to drink after return from work at home.
Day passes for each person differently and the decision of what events to bind drinking water have to do yourself, but do it.
Self-discipline is very important. The more responsible approach to the acquisition of a new habit, the easier it will become your everyday reality and even necessary.
5. Drink water scented/flavored
Drinking plain water may seem boring and therefore superfluous. Featureless its taste and aroma can cause to abandon drinking. Do not fall into this trap!
Try to diversify your senses – put in the water a slice of lemon, apple or another favorite fruit.
Do not be tempted to add some syrup, a sweetener or syrup powder – so the water becomes even harmful.
Recourse to this advice only if you really boring to drink clean water. But you should know that it is also a mental adjustment and up to you to change it. Pure water is the best drink!
The perfect addition to the water is the juice of Aloe Vera Barbadensis Miller with natural flavor or taste of mango and herbal tea with a number of additional useful features. How to obtain these products can uderstand from us.
As a last resort you can try and regular herbal tea without sweeteners, but with time and experience you will see that actually pure water is the most delicious.
6. Fill the glass as much as you like to be full
Never measure the water to milliliter as you have calculated or complying with the exact volume of the cup from which you drink. This accuracy is unnecessary and burdensome.
Deliver your pleasure – full glasses as much as you prefer – some people like to drink from a half-empty, others crowded, full-wet glasses.
Unless you’re a fan of crowded cups, better to drink a few sips, but satisfying than to drink full glasses of force.
Drinking a lot of water at once is not a good solution – it would hinder the body, instead of being useful. The optimum maximal amount at once is 250-300 ml.
From a physiological point of view should be avoided and drinking water half an hour before and half to an hour after eating.
7. Hold the bottle with water in front of your eyes
It is good you free to decide how big is this bottle. For example, if three-liter bottle you act stressful, better use liter, which complete a few times, but let’s constantly before your eyes.
Put everything you need at hand – bottle, glass, if you need cut lemon slices in a dish to you. Often just the need for further action discourages you drink another glass.
I remind again for pleasure – choose your favorite cup, jug or bottle, or arrange everything to you so that for you it is an enjoyable just to see it.
8. Do not confuse thirst with hunger
Thirst and hunger are very similar feelings, even if they do not realize it. Often, our drinking water, and reach for the fridge in search of something to eat. If you seem, you’re hungry, but you was eat soon, why not try to drink a cup of hot water? Maybe it’s thirst?
9. Drink hot water priority (at room temperature)
Often people can not reach the required amount of water per day because they love to drink cold, even icy water. You went to great lengths to justify why it is best to water temperature is close to body temperature, but we do not take this because we do not want to dilution the article and you could trust us or consider yourself why.
10. Motivate yourself
There are different ways to motivate yourself.
Depending on the goals you have set, you can do something small that is fun, useful and very motivating – to put a label on the bottle or near a sign that motivates you, such as “Water for Weight Loss” “Magic Water “,” Water for Tonus “or something similar.
11. Eat more fruits and vegetables with high water content
Although we not consider them to amount of water per day, this is extremely useful hidden bonus for the body – many of them contain a large amount of water: cucumbers, watermelons, zucchini, tomatoes, grapes and many others. Even in those that do not appear to contain much water, it is not less – for example in strawberries has about 92%, in blueberries – 85%. Ie It is better to rethink your diet from this point of view, too.
12. Use Technology
Not surprisingly, there are many applications for mobile phones that help you in reaching your daily dose of water. Look for this to your phone and operating system and use it. By the time you are likely to become annoying and unnecessary already, but in the beginning is helpful. Often these applications calculate the amount of water by weight of perfect body. Note the advice that we gave you in the calculation of the required amount – the mobile application may be provided as a perfect body and without providing how many cups of coffee a day you drink, do so themselves the necessary adjustments.