How to drink more water | Meet your daily needs and lose weight
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Water is an essential molecule in the world. Without water, there wouldn’t be living as we know it.
Our body consists of about 70% water.
As we lose a lot of water every day through breathing and sweating, we have to make sure to replace this lost water to stay healthy.
It’s common sense that you need about eight glasses of 8 ounces of water.
When you don’t drink enough water, it can hurt the functioning of your brain.
Drinking more water is also associated with lower calorie intake and therefore, can help you to lose weight.
It works exceptionally well when you’re changing from soda or fruit juice to water.
I know many people don’t like to drink water because it doesn’t have any taste at all.
That is because you’re used to sweet drinks because of the amount of sugar these drinks contain, which makes water seems tasteless.
But when you continue to drink water, you will lose your sweet tooth eventually, and drinking water will become much easier. You have to keep pushing.
You can use this water bottle to increase your water intake to reduce hunger and cravings.
I wrote an entire blog post about the benefits of drinking enough water.
But it’s also essential to know how you can meet your daily needs to lose weight and stay healthy, both physically and mentally.
That’s what I’ll show you in this blog.
So let’s start.
1. Drink a glass of water every time you visit the bathroom
One big glass contains about 8 ounces of water. So when you drink a glass of water every time you visit the bathroom, you’ll already be close to reaching your goal.
On average, people visit the bathroom at about 6-7 times a day. That means that when you drink a full glass of water every time you visit the bathroom, you’ll drink 6-7 glasses of water already.
You’ll only need to drink 1-2 glasses extra to meet your daily needs for water.
Also, drinking more water will result in visiting the bathroom more often.
So this way you could already meet your entire daily meets.
When you’re at home, you can place a glass in your bathroom to remind you to drink.
At work, you can take your coffee or tea muck with you if there is no glass available.
That is probably the most natural way to drink more water to meet your daily needs and lose weight.
2. Put a bottle of water on your desk
When water is right in front of you, you’ll be more likely to drink water.
So putting a 2-ounce bottle in front of you will help you to drink more water. You only have to empty it four times a day to meet you’re your daily needs.
By making sure you empty the bottle every time before your break, this can help you to drink consistently.
So when you start at 8 o’clock, and your first break is at ten o clock, make sure to finish the bottle for the first time by ten o clock. Then refill it and do it again until your next break. Continue this process until you go home.
You can also buy a special drinking bottle that shows you exactly how much it contains. It can help you track your water intake and help you drink more water during the day.
You can even ask your colleges to do it as well to support each other.
I selected a water bottle for you that will motivate you to drink more water to help you with your weight loss.
3. Add fruit to your water in a can to give it more flavor
Some people don’t like to drink water. They don’t like the taste or find it tasteless.
To overcome this, you can add some fruit to your water.
You can buy this special bottle that allows you to put a slice of fruit in it.
It will give your water the taste of the fruit you put in it. When you do this and leave it in the fridge for the night, you can take it to your work the next day and enjoy it.
You can also put it on your desk when you work from home.
If you put two of these in your fridge and empty them, you also meet your daily needs.
It’s a great way to drink more water, even when you don’t like to drink water.
For your convenience, I selected a water bottle that can contain pieces of fruit so that you can have it at your desk. It will even tell you when you have to drink again. It comes with an ebook with ten recipes for flavored fruit water.
4. Drink tea
Drinking tea is another excellent way to drink more water when you don’t like the taste of it.
Tea is water with a taste.
Since there are many different flavors of tea, there is a flavor for everybody.
It makes drinking enough water just that much easier.
Tea also has a lot of other health benefits.
But to profit from these health benefits, you have to drink real tea:
- Green tea
- Black tea
- White tea
- Oolong tea
All the other flavors are mixtures and technically, not tea.
Tea has shown to improve physical fitness by burning more fat for fuel. It has also proved to reduce the risk of heart attack and various forms of cancer. There are also indications that drinking tea helps controlling type 2 diabetes.
So basically, when you want to be healthier: Drink more tea.
5. Reduce your soda intake
Often people don’t like the taste of water, because they don’t find it tasteful.
It is often a result of drinking too much soda or fruit juice.
Soda and fruit juices taste sweet because they contain a lot of sugar.
In comparison, this makes water taste like nothing.
It’s like drinking coffee without sugar when you normally drink it with sugar.
But a study conducted with over 3000 children showed that drinking one glass of water each day extra reduces their intake of sugary drinks.
It also resulted in weight loss because these sugary drinks contain a lot of empty calories.
When you drink less sugar dense drinks, you will lose your sweet tooth eventually, which will improve the taste of water.
I only drink a few glasses of coca cola at the weekend, just because I like it.
I don’t drink fruit juices, and therefore I still like the taste of water and drink a lot of it.
So drinking less soda will make it easier for you to drink water.
Also, soda and fruit juices contain a lot of calories due to all the sugar. So drinking less soda will also help you to lose weight.
6. Drink two glasses of water with breakfast, lunch, and dinner
Drinking when you eat is another excellent way to drink more water every day.
Since it’s custom to eat three large meals a day, so when you drink two glasses of water during each meal, this results in drinking six glasses of 8 ounces of water.
Since not everyone is used to drinking water with their meal, this can make a big difference already for many people.
And it doesn’t just help with drinking water.
A study conducted in 2007 by Dr. Jeong at the Jeonju University in Korea shows that drinking before your meal also helps you to reduce hunger and decrease the number of calories you consume during a meal.
It can help you in losing weight and feeling less hungry during the day.
7. Eat more fruits and vegetables
Fruits and vegetables contain a lot of water.
For examples, spinach consists of 92% out of water. So when you eat 200 gram of spinaches, you’ll add about 190 ml of water to your diet.
Also, spinach contains 5,8 gram of protein, only 46 calories and 4,4 gram of fiber.
So not only will eating fruits and vegetables help you to increase your water intake, but it also increases satiety and let you feel full for a long time.
This way, it’s easier to consume fewer calories without feeling hungry.
Other fruits and vegetables you can eat unlimited are:
Eating more fruits and vegetables is excellent for both water intake and weight loss.
8. Eat soup
Eating soup for dinner is also a great way to drink more water.
The soup consists of approximately 95% water. You can also add a lot of vegetables to it, to make it even healthier.
Soup is very low on sugar and fat and with the high amount of vegetables high in fiber and low in calories.
That makes it the ultimate filling dinner, which still fits perfectly into your calorie deficit.
I can eat as much soup as I can without consuming a lot of calories.
Especially the soup your make by yourself is the most healthy. The premade soups you can buy at the supermarket contains a lot of salt and preservatives.
Making it yourself is easy, especially when you have a large family.
Now I want to hear from you
As you can see, it’s effortless to drink a lot of water during the day.
It works wonders for your weight and health in many ways.
So what are you going to do to make sure you drink enough water?
Are you going to buy a bottle to measure your water consumption and keep it at your desk?
Or are you going to drink more tea, instead of soda or fruit juice?
Let me know in the command below.
If you have tips yourself to drink more water, please share it with us, and I’ll add it to the blog.
Let’s make the world healthy again!