By now you should have discovered that I throughly enjoy puns and corny humor. So now that I have you rolling your eyes with my corny joke headline.
Let’s get into it. This is all about…. running!
Kidding – it’s water
Our greatest foe sometimes. It can be tough to get your water in. I get asked a lot – how much water do I need? And how can I get it in?
How much: General recommendations are about 1/2 your body weight in ounces per day. If you have something like congestive heart failure though – that amount is drastically different and please consult your doctor.
So if you weigh 100 lbs – aim for about 50oz of water daily.
You can read this Harvard article if you want to – that says the same thing. But gives 13 oz and 9 oz for men and women respectively. Which equates to around what I said above.
Things that will impact water amount needed:
– Hotter and dryer climates
– If you’re pregnant or breastfeeding
– Being sick – seriously hydrate for this one. Helps flush things out!
Now the big question I get: Does coffee or tea count towards my water?!
The Answer: Yes and no – while caffeine levels below 180mg a day have been shown to not cause dehydration – 8 oz of coffee/tea does not equal 8 oz of hydration. It’s more like half-ish.
Okay! So – we have how much you need each day – now, how the heck are you going to get it in if you’re used to downing 3 dr peppers each day and water tastes like trash?!
- Start Slow – Replace 1 of those sodas with a water. If you do it at the start of your day you get it over with and it’s done! Rip the band-aid off if you will. Also, don’t aim for that full 80oz if you’re only getting 20 in right now. Go for 30 – get that consistently in for a week or 2 and then increase from there gradually.
- Add fruit – Get some frozen berries and put a handful in your water bottle – these are packed with natural sugars and will add some great flavor. You can also do Lemon + mint ; Lemon + Strawberries ; Strawberry + Kiwi ; Ect
- Bundle it! – Have a glass before or with meals – this will also help you with some portion control as you’ve just filled your belly with some water.
- Make a drinking game – When you’re watching your favorite show – or throughout the day – pick a random word or action and every-time you see/hear it – take a swig!
- Keep a bottle filled and in sight – As the saying goes “out of sight, out of mind” – keep water front and center and you’re more likely to get it in. Personally, I do better with water bottles with straws. Lean into what works for you.
- Set alarms/reminders – Phone alerts can be so helpful to keep you up on it – or download an app that reminds you to drink up and will send push-notifications. There’s a whole flock of free ones on the app stores.
- If you find yourself in the bathroom a lot at night – Have a cut off time – getting hydration in is tough, and it can and will make you go to the bathroom more. Have a cut off time of liquids at night to avoid being woken up in the middle of the night. Solid rule of thumb is don’t have more than a few sips 2 – 3 hours before bed. But everyones different – so experiment to see what works best.
- Go for hydrating fruit – Hydration doesn’t just have to come from endlessly drinking water. You can get it from fruits (and veggies too – hello celery you tasteless fiend). Mellons (honey dew, cantaloupe, water melon) and grapes are some really great way to up your hydration without guzzling water!
- Have sparkling water – The evidence supports that sparkling water is just as hydrating as flat/still water. So if La Croix is your thing – bottles up and cheers it. It’s a great option.
Okay! There you have it – an extensive list on ways to get your water intake up in a few easy steps that are slow and sustainable.
Remember – Rome was not built in a day.
- New habits take time and practice. Aim for just 10% better each day. Progress vs. perfection after all!