Sufficient hydration is essential for your body to function.
Looking good and feeling good all starts within. For some, maximizing their physical performance or losing weight is essential. But how do we achieve this? In order to feel good on the outside we need to feel good on the inside. Did you know that water is the main component of our bodies? It makes up to 60% of your total body weight, making staying hydrated one of the key principles to surviving!
Staying hydrated is essential for our body to function at all, let alone optimally.
Many of us are guilty of being “too busy” and find it difficult to drink the average recommended water intake of approximately 13.5 cups of water per day. But the lack of water can lead to us feeling dehydrated, which can occur when you lose more fluid than you take in. Mayo clinic indicates dehydration can lead to dry skin, lower energy levels, frequent headaches and many more symptoms. All conditions that occur when you don't have enough water in your body to carry out normal functions.
Why should you drink more water?
Dehydration is due to the lack of water in your system, but once achieving the required amount you can see improvements such as:
- Helps with weight loss. Did you know drinking 0.5 litres of water may increase the amount of calories burned for at least an hour? Oftentimes when we feel hungry, it is our bodies telling us that we are dehydrated. By drinking a glass of water before and after meals can help reduce your appetite, which decreases your calorie intake, leading to weight loss.
- Hydrates your skin. With a lack of hydration you will start to see your skin losing elasticity which can look dry, tight, and flakey. Your skin is made up of cells, and skin cells like any other cell in the body are made up of water. Without water your skin will not function properly. So what's the best way to add water to your skin? Drinking at least 8 cups of water a day will help eliminate your skin of toxins and leave you with a more radiant glow.
- Helps maximize physical performance. Athletes may sweat up to 6 to 10 percent of body weight during physical activity. Staying hydrated can boost our performance, strength and power, by increasing muscular endurance and increasing motivation according to a 2011 study.
- Enhances cognitive performance. Staying hydrated can help regulate mood and cognitive functioning. Our cognitive function involves concentration, alertness and short term memory. With proper water intake, we can enhance these cognitive functions and improve performance throughout the day.
4 Easy Tips to Drink More Water
Below are 4 tips to create a healthy lifestyle that will enhance your mood, energy, and appearance. (Skin and your bodyweight).
1. Set a daily goal.
Setting a daily water goal can help you drink more water. Goal setting is a well-established contributor to success by scientists and highly successful people. A formula called SMART (referring to- Specific, Measurable, Attainable, Relevant, and Timely) helps increase goal-setting behavior.
For example one of your goals may be to drink 11.5 cups of water per day (measurable).
This will also be helpful to record your progress and keep you motivated to achieve your goal and create healthy habits.
It can be overwhelming when it's 9 pm and you realize you have 10 more liters of water to drink. Eliminate any stress and set micro goals throughout the day to make sure you're on track to drink your required amount.
2. Set reminders
With a busy workload or schedule we tend to forget the little things. You can set a reminder using the alarm app on your smartphone or use helpful apps such as Water Drink Reminder (an app that calculates how much water your body needs every day, log your intake, and reminds you to stay on track). Drinking water at the correct time maximizes its effectiveness on the human body. Try setting a reminder to finish drinking a cup of water every 30 minutes, or to refill your bottle every hour.
Keep in mind drinking water at the correct time maximizes its effectiveness on the human body.
Here are the best times to be reminded:
- After waking up: Helps activate internal organs
- 30 minutes before a meal: helps digestion
- Before taking a bath: helps lower blood pressure
- Before going to bed: avoids stroke & heart attack
3. Invest in a big water bottle.
Investing in a larger water bottle will help you achieve your goal faster. It's convenient to have a 1 litre bottle rather than a smaller cup which will require refilling often. It will also help you track your intake, if you have a 1 litre bottle, you'll know you should drink two or three bottles per day! There are various bottles on amazon you can purchase that have designated lines and times you should be hitting throughout the day.
Tip: Invest in a nice water bottle that you enjoy carrying with you always. Select a water bottle that looks nice and feels nice.
4.Add some flavour
If plain water doesn't excite you, try adding some flavour by steeping fruits (lemon, strawberries, grapefruit), Veggies (cucumbers or herbs (mint, lavender) into a larger pitcher of water. You can also purchase water sweeteners from the store such as Crystal Lite or Mio, they taste delicious and are virtually calorie free.
Tip: Stay away from drinking sodas, sport drinks, and juices, as they are often full of added sugars, which can be extremely detrimental to your health. Not only will this help increase your water intake, but it's an easier way to help you cut calories.
Make sure you are staying hydrated and well-balanced. In order to deliver we must believe we can and always remind ourselves of its importance. Achieve your daily intake of water and optimize your daily performance. Staying motivated will help enforce these 4 tips to create a healthy lifestyle that will enhance your mood, energy, and appearance.
Barry, P. M., & D'Anci, K. E. (2011, August 1). Water, Hydration and Health. Retrieved Jan 2, 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
Mayo Clinic. (2019, September 19). Dehydration. Retrieved January 2, 2021, from https://www.mayoclinic.org/diseases-conditions/dehydration/symptoms-causes/syc-20354086
Mayo Clinic. (2019, October 14). Water: How much should you drink everyday? Retrieved January 2, 2021, from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
Rutledge, T. (2019, October 24). Beyond SMART: An Evidence-Based Formula for Goal Setting. Motivation. Retrieved January 2, 2021, from https://www.psychologytoday.com/us/blog/the-healthy-journey/201910/beyond-smart-evidence-based-formula-goal-setting