Water is life. No doubt. Even one who does not know guesses that this is so.
And now we’re just going to share with you a few tried-and-tested tips for drinking more water.
Why do we need this? Answer yourself the question “How much water do I drink daily?” and you will see that he needs these tips.
Very often the answer is “What if coffee is considered water, I drink… a few glasses”. Or: “I drink, of course – 2-3 glasses of water a day.” And similar…
It is generally accepted that the norm for water is 30-32 ml per kilogram of a person’s weight. I.e. if you weigh 80 kg, you should drink 2.4 – 2.6 liters of water per day.
But in these calculations we must keep in mind several small but very important details:
- norms refer to a person with, so to speak, a perfect body – with an ideal ratio of fat, muscle, bone, water, etc.;
- if the body has excess fats and they need to be “burned”, the norm becomes 40 ml and more per kilogram of weight (if you are in a weight loss mode, 1 liter of water can be considered easier and with sufficient accuracy for every 25 kg of weight, the weight being rounded up to the upper 25 kg);
- water is only pure spring, table or slightly mineralized – coffee, soups, ayran, carbonated drinks, including carbonated water, do not count as “water”;
- every drunk coffee increases the norm by 0.5 l, i.e. if you drink one coffee in the morning and one in the afternoon, the calculated norm of water becomes 1 liter more.
And so the water becomes really a lot at first glance. But it is certainly not unattainable – we write this from personal experience and already knowing the experience of many other people who easily achieve it. And since, especially at the beginning, this turns out to be not quite easy, here are tips on how exactly it can be achieved.
1. Set a goalfor yourself
Set a clearly measurable and achievable goal. A goal like “I need to drink more water” is not a goal. A goal like “I need to drink 20 liters of water a day” is also not a goal – you will not achieve it and on the first day you will give up and return to your previous regime. Calculate how much water you need to drink, including the increase for coffee and tie this amount to some motivation, for example “If I want to lose weight, I need to drink 4.2 liters of water a day”. This is already a goal. If it is very difficult for you at the beginning, let your first goal be 80% of the calculated norm. Keep in mind that the problem with the quantity is rather psychological, not physiological, and if you want, you can certainly achieve the goal – this water is necessary for your body.
2. Gradually increase the amount of water
We know it will be hard for you at first. Don’t blame yourself for it! Drinking enough water is a pleasant and useful habit that should bring you pleasure and joy, not negative emotions. Over time, the body will only begin to demand from you until you supply it with more water, and no one should be blamed – this will not happen quickly, easily and suddenly, but with persistence and discipline.
Don’t try to reach the calculated amount all of a sudden, start slightly above your traditional habits and increase gradually.
In this case (if you don’t start 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 force yourself to drink two glasses of warm water when you wake up in the morning, before breakfast. You will soon find that such a start to the day brings you more freshness and energy, and you will do it with pleasure.
4. Associate drinking water with some habitual repetitive action
Think about what actions you traditionally perform every day. If you make a list, you will see how many there are: getting up from sleep, brushing teeth, leaving for work, arriving at work, finishing surgery, taking a break, checking what’s happening on Facebook, etc.
Even for periods when nothing happens, you can note to yourself: “Drink a glass of water every hour of working time.”
You will definitely be going to the bathroom. Nothing more convenient than this: “Every time I return from the toilet to drink a glass of water”.
It’s a good idea to break down your goals into smaller ones – decide how much water to drink before leaving for work, how much at work and how much when you get home from work.
Everyone’s day is different, and the decision of what events to associate drinking water with is up to you, but do it.
Self-discipline is very important. The more responsibly you approach the acquisition of a new habit, the easier it will become your daily reality and even a necessity.
5. Drink the flavored water
Drinking pure water may seem boring and therefore unnecessary. Its impersonal taste and aroma may make you stop drinking it. Don’t fall into this trap!
Try to diversify your sensations – put a slice of lemon, apple or other favorite fruit in the water.
In no case, do not be tempted to add any syrup, sweetener or syrup powder – this way the water becomes even harmful.
Use this advice if you are really bored of drinking clean water. But you should know that this is also a mental setup and it is up to you to change it. Pure water is the best drink!
The perfect addition to water is Aloe Vera Barbadensis Miller juice in natural or mango flavor and herbal tea with a number of additional benefits. You can learn how to get these products from us.
As a last resort, you can also try plain herbal tea without sweeteners, but with time and experience you will be convinced that pure water is actually the tastiest.
6. Fill the glass as full as you likefull
Never measure water to the nearest milliliter as you have calculated it or taking into account the exact volume of the glass you are drinking from. This precision is redundant and stultifying.
Indulge yourself – fill the glasses as much as you like – some people like to drink from half-empty glasses, others from overflowing, wet and outside glasses.
Unless you’re a fan of overflowing glasses, it’s better to take a few sips, but with pleasure, than to force full glasses.
Drinking a lot of water at once is not a good solution – it would make it difficult for the body instead of being useful. The optimal maximum amount at one time is 250-300 ml.
From a physiological point of view, drinking water about half an hour before and half an hour after a meal should also be avoided.
7. Hold the water bottle in front of your sight
It’s good to judge for yourself how big this bottle should be. For example, if a three-liter bottle is stressful for you, it is better to use a liter bottle that you fill several times, but let it be constantly in front of you.
Put everything you need at hand – the bottle, the glass, if you need to cut lemon slices in a saucer next to you. Often it’s just the need for additional action that demotivates you from drinking another glass.
I remind you again about the pleasure – choose your favorite cup, jug or bottle, or arrange everything next to you so that you enjoy even just looking at it.
8. Don’t confuse thirst with hunger
Thirst and hunger are very similar feelings, even if you don’t realize it. We often feel like drinking water and reaching for the fridge in search of something to eat. If you feel like you’re hungry and you’ve just eaten, why don’t you try drinking a glass of warm water? Maybe it’s thirst?
9. Drink warm water (at room temperature) as a priority
Often people cannot reach the required amount of water for the day because they like to drink cold, even ice water. We could go on and on about why it’s best to have water at a temperature close to body temperature, but to avoid watering down the article, take this at face value or think for yourself why that is.
10. Motivate yourself
There are different ways to motivate yourself.
Depending on the goals you have set for yourself, you can do something small that is fun, useful and very motivating – put a label on the bottle or near it with an inscription that motivates you, for example “Water for weight loss”, “Live water”, “Tone water” or something similar.
11. Eat more fruits and vegetables with high water
Although we do not count them towards the amount of water for the day, this is a hidden extremely useful bonus for the body – many of them contain a large amount of water: cucumbers, watermelons, zucchini, tomatoes, grapes and many more. etc. Even in those that do not seem to contain a lot of water, it is not little – for example, in strawberries there is about 92%, in blackberries – 85%. I.e. it is good to rethink your daily menu from this point of view as well.
12. Use technology
It is no coincidence that there are quite a few mobile phone apps to help you achieve your daily water intake. Search for one for your phone and operating system and use it. Over time, you might find it boring and redundant, but it’s useful in the beginning. Often these apps also calculate the amount of water based on the weight of a perfect body. Keep in mind the advice we gave you when calculating how much you need – the mobile app may be designed for an ideal body and without predicting how many coffees you drink per day, so make the necessary adjustments yourself.