You're full of it! Water, I mean.
Updated: Feb 21
Did you know your body is made up of mostly water? It's one of our body's main chemical components and makes up about 50-70% of our body weight. It helps our bodies eliminate waste, lubricate joints and tissues and regulate our body temperature. Ah, water. Something we need just to survive. But, I'd like to more than just survive, wouldn't you?
Are you getting enough of it?
We've probably all heard the basic rule of 8 glasses a day, but how big is that glass?
The U.S. National Academies of Sciences, Engineering and Medicine determined that an adequate daily intake is about: 15 1/2 c. (3.7 litres) for men and 11 1/2 c. (2.7 litres) for women. The Institute of Medicine (IOM) recommends a total of 13 cups (about 3 liters) of fluid each day for men and 9 cups for women, more if she is pregnant or breastfeeding. Another common rule of thumb is to drink 1/2 your body weight in ounces, for example if you weigh 180 lbs. you should drink 90 ozs of water each day.
But is it that simple? Well, yes and no.
The truth is IT DEPENDS!
There are many things to consider; here are just a few:
How active are you? Losing water through exercise means you need to consume extra to replenish. Where do you live? What season is it? If the weather is extremely dry=more water. Hot & humid=drink more water! What is your typical diet? Is it high in salt? Drink more water. Do you get plenty of fruits and vegetables? If your answer to that is yes, then the next bit of information will make you happy.
Does it have to be just plain ol' water?
Thankfully the answer is NO! It does not have to be just plain, pure water.
I mean, is water wonderful and miraculous? Yes. Is it mouth-watering, captivating, what can I pair it with good? Mmm, not so much. Almost all liquids will count toward your water intake. Milk, fruit juices, teas and coffee are all mostly composed of water. Even better- you can eat your water! Cucumber, zucchini, tomato, watermelon and strawberries are all over 90% water.
There are ways to keep your water intake interesting and full of variety. I like using an
Infusion pitcher and adding different things for flavor. Sometimes cucumbers, or lemons or fruit. My absolute favorite is fresh basil leaves, slightly muddled. It tastes like drinking a Caprese salad-SO fresh! But if you want convenience, here are a few of my healthy go-to drinks! Watermelon Water, specifically (WTRMLN) coconut water and cactus juice!
All of these are low in calories and high in vitamins and minerals, check the labels to be sure you meet your own personal nutrition goals.
How do I know I'm doing it "right"?
1- Find a way to track your intake. It doesn't have to be complicated but it does have to work for you! I like this giant water bottle, I fill it up every morning and see it as a welcome challenge, something to conquer! If I happen to drink something else, I just pour an equal amount of water from my jug and dump it on a plant or in the dog bowl! This works for ME. Now my mom on the other hand, sees that big jug and immediately feels overwhelmed. For her, smaller containers and counting up feels more like success. Whatever works for YOU- make some tally marks on a chalkboard every time you finish a glass or make the marks first and remove them as you go. Worried you'll forget? Try this bottle -WOWZA! or download a reminder app on your cell phone. Read the top choices from Healthline here.
2-Check your pee. Seriously. After you go, look and see if the water is mostly clear or very light. If it is then you're golden! (lame pun intended) If not then it's time to chug-a-lug.
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