DRINK 3 LITERS OF WATER EVERYDAY
Week 8 – We’ll round out our water challenge tips with a quick reminder of all of the great reasons to drink more water. Check out this article for some great reminders for why continuing with this challenge into the new year is worth it! Go Forward.
Week 7 – With all of the water that you have been drinking (and peeing), you might wonder what you are really getting out of it. Are you peeing the water that you just drank or does it just feel that way? Check out this article about how much water your body can absorb in any given hour. For those of you who just want to know the answer, you can drink about 4 cups of water every hour without causing a problem for your kidneys. As for whether or not you are peeing the same water that you just drank, read this synopsis of an article published by the European Journal of Applied Physiology.
Week 6 – Let’s do a quick review on some strategies to keep drinking more water. This article outlines in more details, but here are a few ways to keep up with your water goal:
Motivate Yourself By Playing Water Drinking Games (aren’t you curious?)
Make Drinking Water More Convenient
Substitute Water for Sweetened Beverages and Alcohol
Drink Water Before, During, and After Meals
Drink Unsweetened Water-Based Beverages
How can you be 1% better?
Week 5 – Water sounds really straightforward because it is pretty straightforward. There are other hydration options these days that are worth taking some time to explore. Check out this article about sports drinks versus water. And what about trendy coconut water? Check out this article from WebMD for a well rounded view on this “super” food. The bottom line is both sports drinks and coconut water contain calories and plain old water does not. So take some time to consider what you really “need” based on your activity level, duration and daily calorie intake before you opt for something other than water.
Week 4 – Let’s talk a little Thanksgiving strategy. With lots of food and family happening this week, how can you stick to your goals? You have to get serious. You have to plan out your day. You have to be committed. Here is one approach: Drink a 12oz glass of water BEFORE your first cup of coffee. Drink a 12oz glass of water with each snack and meal. That is at least 36oz if you only eat three meals. If you have a mid-morning and afternoon snack for a total of 5 “meals” that gets you to 60oz. Total for the day so far is 72oz and only 24oz more to go. Drink another 12oz or more during the FREE Thanksgiving Super Session from 9am-10:30am. Total 84oz. It’s crunch time! Instead of a glass of wine or another beer, have another glass of water. Not only will you save on calories, you will be meeting your water goal, likely eating less because alcohol consumption also interferes with appetite regulatory hormones, leading drinkers to eat more. This article goes into more details. Total 96oz! That is what success looks like. Go Forward.
Week 3 – If your commitment is waning, keep in mind that water is one of the most important inputs that we have. It helps every body function! If you really need a kick in the butt, consider the words of wisdom and more than twenty years of clinical and scientific research outlined F. Batmanghelidj’s book You’re Not Sick, You’re Thirsty. Water for Health, for Healing, for Life. This book outlines the crucial role that water plays in health conditions and ailments such as heart disease, stroke, infection, depression, sleep disorders, lack of energy, addiction, osteoporosis, leukemia, lymphoma and attention deficit disorders. Aren’t you curious? This is pretty amazing stuff!
Week 2 – 3 liters really is a lot! So, let’s get real with it. Check out this article from the Mayo Clinic to hear what the experts have to say. The gist of it is that The Institute of Medicine determined that an adequate intake (AI) for men is roughly about 13 cups (3 liters) of total beverages a day. The AI for women is about 9 cups (2.2 liters) of total beverages a day. That being said, factors such as exercise and climate can make a big difference. We choose 3 liters for simplicity’s sake (you caught us in a marketing ploy:), but truly, we all should be drinking more water! For all of you gym-hitting women out there, 3 liters is actually pretty close to your adequate daily intake. Guys, you can even step it up a little bit:)
Week 1 – So as we get started, let’s really appreciate how much 3 liters of water is. That is three full 32oz Nalgene bottles, 96oz or eight 12oz glasses of water. So what “counts”? Flavored water is ok as long as it doesn’t have calories, so adding slices of cucumber, lemon or other fruit to add some flavor to your water is fair game. Carbonated water is a go; Soda Stream or seltzer water is a great way to get the fizz that we associate with soda or beer, without the unneccesary calories. Decaf tea is acceptable. Caffeine has a diuretic effect and isn’t our best choice for staying hydrated. While many other liquids contribute to your fluid intake, consider what else you are “taking in”. Think of it this way, in one eight hour work day, you need to drink one 12oz glass of water every hour. If you break it down even further, that’s 6oz every 30 minutes throughout your eight hour work day or 3 oz every 15 minutes. That’s not so bad. Set a timer.
It is just that simple:)