How to drink more water (and why you should)

How to drink more water (and why you should)

Why Water = Life

I drink to live. Water that is. The most important nutrient for humans, for life and health, is water. Wonder what makes water so important? It’s because without H2O, you die. Unlike other nutrients, water is essential for most bodily functions. So while skimping on vitamin d or magnesium, for example, can cause health complications, you will still live. The human body, on the other hand, dies in a few days (how many days varies person to person) without the intake of water.

“Water truly is the elixir of life.”

Dr. Myron Wentz, The Healthy Home

How Water Impacts Health

In addition to sustaining life, water is necessary for overall health. Your body weight is at least 50% water, which needs to be replenished for your organs and systems to work properly. Without enough of this must-have element, just a few of the conditions you can experience are:

• Constipation
• Dry skin
• Low energy, fatigue
• Stiff or painful joints
• High blood pressure
• Hormone imbalances
• Muscle cramps
• Other negative symptoms

Unlike other nutrients, water is essential
for most bodily functions.

What is Hydration?

Another unhealthy condition brought on by consuming too little water is dehydration. When the body is deprived of H2O, it basically dries out and overheats. Water gets expelled by normal body processes like elimination, sweating, and breathing. And physical activities, such as exercise and sports, add to the depletion. Thus, water is absolutely necessary to control your core temperature and must be replenished. Please note that hydration involves electrolytes as well as water.

How to drink more water (and why you should)

How to drink more water (and why you should)

How Much Water is Enough?

You’ve probably heard that we should drink 8 8oz glasses of water/day. Well, turns out that there is no real scientific data to back that declaration. Larry Kenney, PhD said, “There is no scientific evidence whatsoever for that rule.” And according to Mayo Clinic, “No single formula fits everyone.” The amount of water needed depends upon individual factors like overall health, weight, where you live, and activity level. One of the most effective ways to measure your level of hydration is with the color of your urine. Dark urine indicates that your body needs more water.

3 Simple Ways to Get Enough Water

For guidance in understanding how much water you need to consume for adequate hydration, consult your primary healthcare provider or a certified/licensed nutrition. Until then, follow these simple, easy to implement tips for getting enough water.

  1. Drink enough to urinate every 2-4 hours
    –recommended by Nancy Clark, Registered Dietician and Sports Nutritionist
  2. Drink enough to make your urine a light yellow; dark urine is a sign of dehydration and may indicate the need for medical attention
  3. Drink with CLASS, my method for consuming enough water

C olor: monitor the color of your urine to know when to drink more (or less)
L iquids: consume tea, fruit, soup or other foods and beverages that contain water
A ctivity: increase your water intake when physically active, stressed, drink alcohol
S avor: make water tasty by adding fruit or low glycemic drink mixes
S ip: no need to chug; instead, take in small amounts throughout your day

Water is the most important nutrient for life and health. Without enough, your body and mind suffer, unnecessarily I might add. There are many easy ways to get enough water into your body. Feel free to follow my simple CLASS method. I drink to live. Will you?

Create Your Best Health 2021

Living In Total Health is Your Total Wellness Guide for physical, mental, emotional, and spiritual health.

Timeless Health Information, Insights

Living In Total Health discusses nutrition and physical wellness, vital elements in total health. Living In Total Health provides timeless information and insights for you to develop and maintain healthy nutritional habits. Living In total Health is a great gift for self and loved ones.

An Easy Read on Health Essentials

Your total wellness guide, Living In Total Health, covers essentials for Physical, Mental, Emotional, and Spiritual health. Presented in an easy, quick-read style it is packed with valuable, practical health wisdom that can be immediately applied to help make 2021 your best, most healthy year ever!

2021 Special Limited Offer
B1G1

Buy a copy of Living In Total Health, Get a free Health & Wellness coaching session with Glen.

Included:
• 1 new, attractive hard cover copy of Living in Total Health from our Amazon Distributor, Bookch148

• Free 30 minute consultation with Glen (provide a copy of your receipt from Bookch148 to schedule)
• $24.95 + tax (and applicable shipping charges for non-members of Prime)

How to drink more water (and why you should)

May 7, 2017 12:00 AM EST | 6 min read

As Americans, we seem to carry bottled water everywhere we go nowadays. In fact, water has now become the most popular drink throughout the United States, after being overshadowed by soda products for more than 20 years.

Water lovers, however, got a jolt recently when there was news reporting the benefits of water might have been oversold. That being said, apparently, the old rule that encouraged us to drink eight glasses a day was nothing more than a guideline, NOT based on scientific evidence.

But don’t put your water bottle down just yet. Although we may not need eight glasses of water each day, there are still plenty of reasons to drink more water. As a matter of fact, this simple act is vital to your health.

When your water intake doesn’t equal your output, you can become dehydrated in a matter of minutes. Fluid losses become even more noticeable in warmer climates, during intense exercises, in high altitudes, as well as in senior citizens, whose sense of thirst may not be as sharp as it used to.

Here are five reasons to make sure you drink more water everyday:

5 Reasons Why You Should Drink More Water

1. Water keeps your skin hydrated.

How to drink more water (and why you should)

Believe it or not, the human body contains about 60-70 percent water. That means when you’re dehydrated, you’re affecting the performance of the majority of your body. Your skin, for example, contains plenty of water.

When water’s lost in large quantities throughout the course of the day, you need to replace it somehow. The unfortunate truth, however, about water and your skin is that water will reach just about all other organs before making its way to your skin.

That’s why it’s important to keep your skin hydrated when you go outdoors. This will not only show a visible difference in hydration, but it can help with premature aging, too.

If your skin is not getting the sufficient amount of water it needs, the lack of hydration will make itself known by turning the skin dry, tight, and flaky. Dry skin is also more prone to wrinkles.

What’s the best way to add more water to your skin? The answers simple: drink more water. Drinking at least eight glasses a day will help your body – and skin – remain hydrated.

2. It can help flush out waste and other bacteria.

Speaking of getting rid of toxins, your digestive system relies on water to function properly. Waste flushes out your body in the form of urine and sweat. If you don’t drink water, you don’t flush out waste.

How does water help remove toxins from inside the body?

Water also transports nutrients where they need to go. Without it, your feces can dry up and get stuck, eventually causing constipation. Water is a natural stool softener that promotes an evacuation path for your bowels.

3. Increases performance.

Whether you’re a serious athlete or you exercise for recreational purposes, proper hydration contributes to increased athletic performance.

Water regulates your body temperature and lubricates your joints while you’re working out. If your body isn’t hydrated, you won’t be able to perform at high levels. This will cause your body to experience muscle cramps, dizziness, and can even damage nerves located throughout the body.

How to drink more water (and why you should)

A simple way to make sure you’re staying hydrated is to check your urine. If your urine is consistently colorless or light yellow, for instance, chances are you’re keeping your body hydrated. Dark yellow and amber-colored urine, on the other hand, are clear signs of dehydration.

There are NO exact rules for how much water you should drink during a workout, because everyone’s different. Although there are no rules, factors should still be considered: things like the heat and humidity, your sweat rate, and the amount of time spent exercising.

But a good rule of thumb is: 8 ounces of water (or 1 cup) every 15 minutes during exercise.

4. Your life depends on it.

It’s just that important. Depending on the environment you live in, you might be able to live only a few days without water, maybe a week.

We can live much longer without food than water. Most of us should start prioritizing its consumption far more than we currently do. Remember, your body is mostly water and needs it to keep organs from shutting down.

5. It’s good for your mental health.

When we are dehydrated, we are affected both mentally and physically. Drinking water and brain functions are integrally linked. Lack of water to the brain can cause numerous symptoms, including complications with focus, memory, brain fog, headaches, anger, depression, and sleep issues.

As mentioned earlier, over up to 70 percent of the human body is composed of water. Thus, every function within the body is highly dependent on it, including the brain and the rest of the nervous system.

How to drink more water (and why you should)

With the brain being one of the most important organs in your body, the last thing you want to do is NOT give it enough fuel. In other words, water gives the brain the energy it needs to function on thought and memory process.

Think about it: have you ever tried making a decision that required lots of research and couldn’t find an answer? Not simple answers that you might have overlooked. Tough questions like, whether or not you should buy or lease a car, take on a mortgage, or even settle down and have kids? I know I have.

When your brain is functioning on a full reserve of water, you’ll be able to think faster, be more focused, and experience greater concentration and creativity.

Bottom Line

The bottom line is, if you want your brain to function correctly, receiving and sending signals to the rest of your body, change your diet and make sure it receives all the water it needs. This will result in improved blood flow; allowing blood to transport oxygen, fight against infections, and maintain tissue cells.

Remember to drink more water – your life depends on it.

Thanks for taking the time to read this article. What are some other reasons why we should consider drinking water over other beverage products? Feel free to leave comments below.

How to drink more water (and why you should)

This is What Happened When We Drank More Water

Is the secret to glowing skin, more energy and better health . water?

We all know the old recommendation to drink eight glasses a day. But since the science on that is mixed, we wondered if we could actually feel and see a difference if we were properly hydrated.

To find out if water was the magical answer to all of our skin, sleep and mid-day slump dilemmas, two of my co-workers and I tried out three different methods to help us drink more water throughout the day for two weeks straight.

We spoke to Dr. Joshua Zeichner, a board-certified dermatologist with the American Academy of Dermatology, who gave us the standard eight glasses as a benchmark. Depending on lifestyle, weight, age, activity, medical conditions and other factors, the amount of water that each person needs will vary, but eight glasses a day should be the absolute minimum.

So we decided to set our goals at 3 liters per day for men (12 cups) and 2 liters (8 cups) for women.

Nick’s challenge was to drink water every time he went to a new place. Go to the gym? Drink. Get to a meeting? Drink.

Gereldine’s method was to set an alarm on her phone every two hours, reminding her to drink water.

I tried out the smart wattle bottle method, H20 pal, which tracked how much water I was drinking throughout the day and reminded me to drink more.

How to drink more water (and why you should)

These 5 Smart Water Gadgets Will Help You Stay Hydrated This Summer

The Challenges:

Our different methods had their pros and cons. Nick’s activity trigger didn’t always work for him. He had a hard time remembering to drink at certain times, so would force himself to drink extra water later.

Geraldine found the alarms inconvenient and annoying. She had a hard time keeping up her water intake at work — she had unexpected projects come up and found herself without a water bottle. And oddly enough on some days as she drank more water, she sometimes felt thirsty, so it made her drink even more water. She’s not sure why.

For me, having my water bottle with me at all times was one of the most difficult parts of this challenge. I found it easiest to drink water when the bottle was quite literally in front of me, on my desk. When I was out and about, it was a bit harder for me to carry my water bottle everywhere.

Across the board, all of us felt that drinking more water improved our skin after two weeks.

Geraldine said her morning glass of water woke her up and made her feel so refreshed “it was amazing.” She and Nick both felt more full from all the water, helping them cut down on snacks between meals.

Personally, I found that two liters of water didn’t make a huge difference for me. Toward the end of the challenge, I tried to drink four liters of water a day, which is when I really started to see a difference.

Pre-water challenge, whenever the clock would strike 2 pm, I’d have a headache. The afternoon slump and caffeine withdrawals were certainly real for me. Drinking more water throughout my day helped make my afternoons much more pleasant and headache-free, which made me more productive.

I didn’t realize that I wasn’t drinking enough water until this challenge. Being able to track how much water I’m drinking and assess how I’m feeling based on that has helped me realize that my body needs more water than I expected and that my afternoon headaches aren’t from stress or a coffee (or three) too many, but were actually from being dehydrated.

After two weeks of this challenge, I’m still using H2O Pal. Despite how much I liked this water bottle, it is pricey at $99 and doesn’t keep my water cold for the entire day, like my beloved S’well bottle. The bottom of the bottle, where the tracker is, wasn’t the most secure, either — it fell off numerous times.

Still, Geraldine liked the effects of water so much — and disliked the alarms so intensely — that she’s thinking of getting one, too.

Being an avid Apple Watch fan, I do love the connectivity of health trackers and found that using a smart water bottle was easy. Having a goal to reach, whether it be steps or glasses of water, has become part of my day and I like monitoring my progress.

2 More Stay-Hydrated Strategies

  • What You Should Know About Drinking Water, but Probably Don’t
  • 10 Infused Water Recipes to Keep You Hydrated All Day Long

Want more tips like these? NBC News BETTER is obsessed with finding easier, healthier and smarter ways to live. Sign up for our newsletter and follow us on Facebook, Twitter and Instagram.

If you want to stop interrupting your day with bathroom breaks, try these five tips to help you drink a lot of water without having to run to the restroom so much.

We hear so often how important it is to stay hydrated and drink water constantly throughout the day. However, I don’t know about you, but every time I make a conscious effort to guzzle down multiple glasses of water, I always find myself returning again and again to the bathroom because I have to pee so often.

Of course, part of hydrating involves cleaning out your digestive system, but no one wants to be running to the bathroom every hour to relieve yourself, especially if you’re out and about.

How to drink more water (and why you should)Adobe

Luckily, you can still keep yourself hydrated without feeling the constant need to pee. If you want to stop interrupting your day with bathroom breaks, try these five tips to help you drink a lot of water without peeing a lot.

1. Stay Away From Coffee And Tea

Yes, they taste so good and give you energy, but drinks like coffee and tea are mild diuretics, which means they increase your body’s production of urine. Caffeine also increases blood volume, which can lead to more frequent urination. Other drinks such as soda, energy drinks and chocolate beverages can have the same effect.

How to drink more water (and why you should)Photo by k14

2. Eat More Fiber

Eating more fiber decreases your chances of being constipated, and constipation is often associated with frequent urination because the rectum puts pressure on the bladder. Other antioxidant-filled foods can help keep your digestive system healthy as well.

How to drink more water (and why you should)Photo by Nicola since 1972

3. Meditate

Sure, it might sound strange, but meditation can help with urination frequency. A study from Loyola University found that women who listened to guided-imagery exercises and employed deep breathing helped reduce their sudden unstoppable need to urinate.

How to drink more water (and why you should)Photo by Kashirin Nickolai

4. Exercise

It’s not just kegels that can help control your bladder (although they do help). Strengthening your back and core is also important, as these muscles work together to help you hold in your urge to pee. Pelvic exercises are especially helpful to help control how frequently you urinate.

How to drink more water (and why you should)Photo by Fit Approach

5. Cut Back On Alcohol

Most of us know that drinking alcohol can lead to dehydration. As Vox explains, alcohol messes with a hormone that helps regulate urination, hence the need to urinate more when we are imbibing and the idea of “breaking the seal.” If you want to pee less frequently, drinking less alcohol will help.

How to drink more water (and why you should)Getty Images | Brian Ach

Photo by inekehuizing

Tired Of Carrying Water Bottles Around?

Maybe some day soon you’ll be able to grab a handful of these edible water pods!

We all know how important it is to stay hydrated, but carrying a plastic water bottle around definitely isn’t good for the environment. One innovative company is now out to change that. Imagine a water bottle so biodegradable, you can eat it. Well, Skipping Rocks Lab in London set out to create just that.

The bottle, which they call Ooho, actually looks a bit more like a blob, but it is made with frozen water that is coated with a transparent, dual-layer membrane made of brown algae and calcium chloride, Fast Company reports. When you’re thirsty, you take a bite out of the bottle to drink it.

When you’re finished, you have the option to eat the bottle — since it is edible, after all — but it also can be tossed without worry, as the bottle is biodegradable and won’t sit in a landfill.

The hope for these bottles is that they will replace the environmentally-detrimental petroleum-based plastic water bottles, which are not only bad for our planet but more expensive to produce as well.

Because hydration is a necessary struggle.

Claire Tromblee

By adding your email you agree to get updates about Spoon University Healthier

Hydration is one of the simplest and most important steps you can take to maintain a healthy body, but most people don’t drink enough water.

All of us have made conscious attempts to up our water intake at some point in our lives; it goes well for about an hour. You’re 3 glasses down and feeling great — like you could take on the world! Like your skin is glowing! Like you could run a marathon… Maybe!

Then, reality sets in. Reality that feels a little like a small child tugging at your sleeve, bugging you in the middle of work, school, a party, telling you it’s time to go. And so you go. And then you go again. And again. And it never seems to end.

How to drink more water (and why you should)

GIF courtesy of giphy.com

So you think, is it worth it? If my entire life is an endless stream of pee, do I even care to make that sacrifice for a healthier body, clearer skin, and better moods? Do I care that dehydration could mean more headaches, a flakier scalp, and lightheadedness?

Well, the truth is that you should care. Your body is approximately 70% water, so it is crucial to stay hydrated. However, it can get annoying having to interrupt your day to make extremely frequent bathroom trips.

How to drink more water (and why you should)

GIF courtesy of tumblr.com

Here are some tips and tricks to quiet your overactive bladder for when you’re on that hydration struggle.

Ditch the diuretics

How to drink more water (and why you should)

GIF courtesy of tumblr.com

Coffee and alcohol are the major offenders here, but tea, chocolate, and soda are also on the potential blacklist.

We know, it can be hard to separate from these beloved foods and drinks, but it may help you in the long run to ixnay on the offeecay. These substances are both stimulants and diuretics and may increase your gotta-go feeling.

Exercise

How to drink more water (and why you should)

GIF courtesy of tumblr.com

No, we’re not saying that 20 minutes on the elliptical will give you a bladder of steel. Rather, specific muscle toning exercises may help you strengthen your core to the point where you can physically stop yourself from peeing your pants.

So, working your lower abs, back, and inner thighs and doing Kegel exercises won’t make you feel any less pressed to go to the bathroom, but it may help in your ability to hold it until a more convenient time.

Make it a habit

How to drink more water (and why you should)

GIF courtesy of tumblr.com

We can rattle off a list of rumored hacks telling you that eating 500 saltines per hour will quiet your bladder (Spoiler: It won’t), but the number one way to stay properly hydrated without having to live in the bathroom is simply to get your bladder used to it.

Contrary to popular belief, there is no such thing as a small bladder. It can be helpful to think of a bladder as two objects. The first is a balloon, which is meant to expand and contract. By this logic, a bladder, no matter how anatomically small, can expand to hold copious amounts of pee.

How to drink more water (and why you should)

GIF courtesy of tumblr.com

The second object is a sponge; like a sponge needs to get wet to retain any water, a bladder needs to be constantly saturated with water in order to expand enough to hold onto it.

So, if you are not regularly drinking enough water, your “sponge” could be getting too dry, and your “balloon” could, consequently, not be stretched out enough to hold all that water.

How to drink more water (and why you should)

GIF courtesy of tumblr.com

There is, unfortunately, no easy way to skip the uncomfortable peeing-every-2-seconds phase, but the good news is that it is just a phase.

The exact amount of water needed varies depending on weight, diet, age, exercise routine, and many other factors, but the general rule is to drink whenever you are thirsty. Listen to the cues your body gives you, because it knows when it is in need of water.

And as long as you develop a habit out of staying properly hydrated, your bladder will grow accustomed to the intake, your sponge will start to hold onto the water, and your pee frequency will be back to normal.

How to drink more water (and why you should)

Why Water = Life

I drink to live. Water that is. The most important nutrient for humans, for life and health, is water. Wonder what makes water so important? It’s because without H2O, you die. Unlike other nutrients, water is essential for most bodily functions. So while skimping on vitamin d or magnesium, for example, can cause health complications, you will still live. The human body, on the other hand, dies in a few days (how many days varies person to person) without the intake of water.

“Water truly is the elixir of life.”

Dr. Myron Wentz, The Healthy Home

How Water Impacts Health

In addition to sustaining life, water is necessary for overall health. Your body weight is at least 50% water, which needs to be replenished for your organs and systems to work properly. Without enough of this must-have element, just a few of the conditions you can experience are:

• Constipation
• Dry skin
• Low energy, fatigue
• Stiff or painful joints
• High blood pressure
• Hormone imbalances
• Muscle cramps
• Other negative symptoms

Unlike other nutrients, water is essential
for most bodily functions.

What is Hydration?

Another unhealthy condition brought on by consuming too little water is dehydration. When the body is deprived of H2O, it basically dries out and overheats. Water gets expelled by normal body processes like elimination, sweating, and breathing. And physical activities, such as exercise and sports, add to the depletion. Thus, water is absolutely necessary to control your core temperature and must be replenished. Please note that hydration involves electrolytes as well as water.

How to drink more water (and why you should)

How to drink more water (and why you should)

How Much Water is Enough?

You’ve probably heard that we should drink 8 8oz glasses of water/day. Well, turns out that there is no real scientific data to back that declaration. Larry Kenney, PhD said, “There is no scientific evidence whatsoever for that rule.” And according to Mayo Clinic, “No single formula fits everyone.” The amount of water needed depends upon individual factors like overall health, weight, where you live, and activity level. One of the most effective ways to measure your level of hydration is with the color of your urine. Dark urine indicates that your body needs more water.

3 Simple Ways to Get Enough Water

For guidance in understanding how much water you need to consume for adequate hydration, consult your primary healthcare provider or a certified/licensed nutrition. Until then, follow these simple, easy to implement tips for getting enough water.

  1. Drink enough to urinate every 2-4 hours
    –recommended by Nancy Clark, Registered Dietician and Sports Nutritionist
  2. Drink enough to make your urine a light yellow; dark urine is a sign of dehydration and may indicate the need for medical attention
  3. Drink with CLASS, my method for consuming enough water

C olor: monitor the color of your urine to know when to drink more (or less)
L iquids: consume tea, fruit, soup or other foods and beverages that contain water
A ctivity: increase your water intake when physically active, stressed, drink alcohol
S avor: make water tasty by adding fruit or low glycemic drink mixes
S ip: no need to chug; instead, take in small amounts throughout your day

Water is the most important nutrient for life and health. Without enough, your body and mind suffer, unnecessarily I might add. There are many easy ways to get enough water into your body. Feel free to follow my simple CLASS method. I drink to live. Will you?

Create Your Best Health 2021

Living In Total Health is Your Total Wellness Guide for physical, mental, emotional, and spiritual health.

Timeless Health Information, Insights

Living In Total Health discusses nutrition and physical wellness, vital elements in total health. Living In Total Health provides timeless information and insights for you to develop and maintain healthy nutritional habits. Living In total Health is a great gift for self and loved ones.

An Easy Read on Health Essentials

Your total wellness guide, Living In Total Health, covers essentials for Physical, Mental, Emotional, and Spiritual health. Presented in an easy, quick-read style it is packed with valuable, practical health wisdom that can be immediately applied to help make 2021 your best, most healthy year ever!

2021 Special Limited Offer
B1G1

Buy a copy of Living In Total Health, Get a free Health & Wellness coaching session with Glen.

Included:
• 1 new, attractive hard cover copy of Living in Total Health from our Amazon Distributor, Bookch148

• Free 30 minute consultation with Glen (provide a copy of your receipt from Bookch148 to schedule)
• $24.95 + tax (and applicable shipping charges for non-members of Prime)

How to drink more water (and why you should)

This is What Happened When We Drank More Water

Is the secret to glowing skin, more energy and better health . water?

We all know the old recommendation to drink eight glasses a day. But since the science on that is mixed, we wondered if we could actually feel and see a difference if we were properly hydrated.

To find out if water was the magical answer to all of our skin, sleep and mid-day slump dilemmas, two of my co-workers and I tried out three different methods to help us drink more water throughout the day for two weeks straight.

We spoke to Dr. Joshua Zeichner, a board-certified dermatologist with the American Academy of Dermatology, who gave us the standard eight glasses as a benchmark. Depending on lifestyle, weight, age, activity, medical conditions and other factors, the amount of water that each person needs will vary, but eight glasses a day should be the absolute minimum.

So we decided to set our goals at 3 liters per day for men (12 cups) and 2 liters (8 cups) for women.

Nick’s challenge was to drink water every time he went to a new place. Go to the gym? Drink. Get to a meeting? Drink.

Gereldine’s method was to set an alarm on her phone every two hours, reminding her to drink water.

I tried out the smart wattle bottle method, H20 pal, which tracked how much water I was drinking throughout the day and reminded me to drink more.

How to drink more water (and why you should)

These 5 Smart Water Gadgets Will Help You Stay Hydrated This Summer

The Challenges:

Our different methods had their pros and cons. Nick’s activity trigger didn’t always work for him. He had a hard time remembering to drink at certain times, so would force himself to drink extra water later.

Geraldine found the alarms inconvenient and annoying. She had a hard time keeping up her water intake at work — she had unexpected projects come up and found herself without a water bottle. And oddly enough on some days as she drank more water, she sometimes felt thirsty, so it made her drink even more water. She’s not sure why.

For me, having my water bottle with me at all times was one of the most difficult parts of this challenge. I found it easiest to drink water when the bottle was quite literally in front of me, on my desk. When I was out and about, it was a bit harder for me to carry my water bottle everywhere.

Across the board, all of us felt that drinking more water improved our skin after two weeks.

Geraldine said her morning glass of water woke her up and made her feel so refreshed “it was amazing.” She and Nick both felt more full from all the water, helping them cut down on snacks between meals.

Personally, I found that two liters of water didn’t make a huge difference for me. Toward the end of the challenge, I tried to drink four liters of water a day, which is when I really started to see a difference.

Pre-water challenge, whenever the clock would strike 2 pm, I’d have a headache. The afternoon slump and caffeine withdrawals were certainly real for me. Drinking more water throughout my day helped make my afternoons much more pleasant and headache-free, which made me more productive.

I didn’t realize that I wasn’t drinking enough water until this challenge. Being able to track how much water I’m drinking and assess how I’m feeling based on that has helped me realize that my body needs more water than I expected and that my afternoon headaches aren’t from stress or a coffee (or three) too many, but were actually from being dehydrated.

After two weeks of this challenge, I’m still using H2O Pal. Despite how much I liked this water bottle, it is pricey at $99 and doesn’t keep my water cold for the entire day, like my beloved S’well bottle. The bottom of the bottle, where the tracker is, wasn’t the most secure, either — it fell off numerous times.

Still, Geraldine liked the effects of water so much — and disliked the alarms so intensely — that she’s thinking of getting one, too.

Being an avid Apple Watch fan, I do love the connectivity of health trackers and found that using a smart water bottle was easy. Having a goal to reach, whether it be steps or glasses of water, has become part of my day and I like monitoring my progress.

2 More Stay-Hydrated Strategies

  • What You Should Know About Drinking Water, but Probably Don’t
  • 10 Infused Water Recipes to Keep You Hydrated All Day Long

Want more tips like these? NBC News BETTER is obsessed with finding easier, healthier and smarter ways to live. Sign up for our newsletter and follow us on Facebook, Twitter and Instagram.

How to drink more water (and why you should)

How to drink more water (and why you should)

So here we are, sitting in our homes surrounded by our snacks, and many of them aren’t very healthy. Sugar looms large in the lockdown. To help manage the effects of that sugar, there’s an important habit we should adopt if we’re not already doing it: drink plenty of water.

This sounds like old advice, but new research offers a new reason to pay attention, especially under our current circumstances.

We know that excess sugar in our diets has a slew of life-lessening consequences tied to disorders falling under the label “metabolic disease,” including obesity, diabetes, heart disease and inflammation, to name a few. But it’s also possible there’s another, less obvious reason for sugar’s link to decreased lifespans – it leads to the build-up of a toxic biological waste product.

Researchers tripped on this finding while studying the effects of excess sugar in the diets of fruit flies (aka Drosophila). The tiny flies share a surprising set of similarities with humans, making them a convenient study subject for topics like this.

“Just like humans, flies fed a high-sugar diet show many hallmarks of metabolic disease. For instance, they become fat and insulin resistant,” said Dr. Helena Cochemé, the principal investigator of the study, in a press statement. “Obesity and diabetes are known to increase mortality in humans, and so people always assumed that this was how excess sugar is damaging for survival in flies.”

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Turns out, that’s not exactly the case. The researchers focused on the flies’ increased thirst in the presence of more sugar—which is also a symptom of metabolic disorders like diabetes—and found the more water the flies drank, the longer they lived despite negative effects from sugar.

“Water is vital for our health, yet its importance is often overlooked in metabolic studies,” added Dr. Cochemé. “We were surprised that flies fed a high-sugar diet did not show a reduced lifespan, simply by providing them with an extra source of water to drink. Unexpectedly, we found that these flies still exhibited the typical metabolic defects associated with high dietary sugar.”

Studying the flies’ renal systems more closely, the researchers found that excess sugar caused the accumulation of a toxic molecule called uric acid. In flies, and humans, uric acid is the waste product from the breakdown of compounds called purines, which are building blocks in the DNA of all plants and animals. Too much purine breakdown in the blood is a sign of health trouble ranging from arthritis to heart disease, and uric acid is particularly hard on the kidneys, where it can crystallize and cause kidney stones.

By giving the flies more water, the researchers found they could reduce uric acid, prevent kidney problems, and protect the flies against the decreased lifespan associated with a sugar-heavy diet.

That does not mean, however, that drinking more water is a free pass to consume more sugar. Too much excess sugar is unhealthy for more reasons than I can cover here, and our best policy is to avoid eating and drinking it. But this study suggests that when we do consume it, drinking more water may decrease the accumulation of uric acid, which is important for our bodies overall.

Studying the effects of excess sugar in healthy humans, the researchers found parallels with the fly study. “Strikingly, just like flies, we found that dietary sugar intake in humans was associated with worse kidney function and higher purine levels in the blood,” said Professor Christoph Kaleta, co-author of the study. Future research will explore other overlaps between findings from the fly study and effects in humans.

The bottom line: consuming excess sugar is a bad idea and should be avoided, but this study suggests that when we find ourselves eating too much of it—as we’re likely to do given the circumstances—drinking more water can be an important safeguard against some of its effects, not the least of which is the accumulation of toxic waste products in our bodies.

So, keep a thermos full of clean, cold water with you as you move about your home and sip it instead of sugary drinks that contribute to the problem. Plus, water keeps you hydrated and your brain will appreciate that as well.

The study was published in the journal Cell Metabolism.

How to drink more water (and why you should)

Why Water = Life

I drink to live. Water that is. The most important nutrient for humans, for life and health, is water. Wonder what makes water so important? It’s because without H2O, you die. Unlike other nutrients, water is essential for most bodily functions. So while skimping on vitamin d or magnesium, for example, can cause health complications, you will still live. The human body, on the other hand, dies in a few days (how many days varies person to person) without the intake of water.

“Water truly is the elixir of life.”

Dr. Myron Wentz, The Healthy Home

How Water Impacts Health

In addition to sustaining life, water is necessary for overall health. Your body weight is at least 50% water, which needs to be replenished for your organs and systems to work properly. Without enough of this must-have element, just a few of the conditions you can experience are:

• Constipation
• Dry skin
• Low energy, fatigue
• Stiff or painful joints
• High blood pressure
• Hormone imbalances
• Muscle cramps
• Other negative symptoms

Unlike other nutrients, water is essential
for most bodily functions.

What is Hydration?

Another unhealthy condition brought on by consuming too little water is dehydration. When the body is deprived of H2O, it basically dries out and overheats. Water gets expelled by normal body processes like elimination, sweating, and breathing. And physical activities, such as exercise and sports, add to the depletion. Thus, water is absolutely necessary to control your core temperature and must be replenished. Please note that hydration involves electrolytes as well as water.

How to drink more water (and why you should)

How to drink more water (and why you should)

How Much Water is Enough?

You’ve probably heard that we should drink 8 8oz glasses of water/day. Well, turns out that there is no real scientific data to back that declaration. Larry Kenney, PhD said, “There is no scientific evidence whatsoever for that rule.” And according to Mayo Clinic, “No single formula fits everyone.” The amount of water needed depends upon individual factors like overall health, weight, where you live, and activity level. One of the most effective ways to measure your level of hydration is with the color of your urine. Dark urine indicates that your body needs more water.

3 Simple Ways to Get Enough Water

For guidance in understanding how much water you need to consume for adequate hydration, consult your primary healthcare provider or a certified/licensed nutrition. Until then, follow these simple, easy to implement tips for getting enough water.

  1. Drink enough to urinate every 2-4 hours
    –recommended by Nancy Clark, Registered Dietician and Sports Nutritionist
  2. Drink enough to make your urine a light yellow; dark urine is a sign of dehydration and may indicate the need for medical attention
  3. Drink with CLASS, my method for consuming enough water

C olor: monitor the color of your urine to know when to drink more (or less)
L iquids: consume tea, fruit, soup or other foods and beverages that contain water
A ctivity: increase your water intake when physically active, stressed, drink alcohol
S avor: make water tasty by adding fruit or low glycemic drink mixes
S ip: no need to chug; instead, take in small amounts throughout your day

Water is the most important nutrient for life and health. Without enough, your body and mind suffer, unnecessarily I might add. There are many easy ways to get enough water into your body. Feel free to follow my simple CLASS method. I drink to live. Will you?

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