We could all use a little encouragement when it comes to drinking 8 glasses of water a day. That’s why we developed Watermind Me, a free app for iOS. Simply tap your screen for each glass of water you drink, and see your progress charted in an easy-to-read graph. Need a reminder? Activate reminders and the app will let you know at regular intervals that it’s time for a glass of water.
Jumpstart your water habit today: download the app, and click through here for a few tips for staying healthy and hydrated.
According to Dr. Murdoc Khaleghi, the Medical Director at WellnessFX, the key reason that dehydration is so bad for your health is that your body needs to get rid of waste in the blood, but your kidneys can only filter from the blood volume when there’s enough water to replace it.
How Much Water Should You Drink?
For the average adult, 8 glasses of water a day are typically recommended. But when you’re more physically active, you’ll need to compensate for your water-loss by increasing your intake. Find out exactly how much you’ll need by calculating your sweat rate:
- Measure your body weight before exercising for an hour at moderate intensity
- Record the amount of liquid consumed during workout
- Weigh yourself again after the workout
- Calculate your weight loss in pounds and convert to ounces (multiply by 16)
- Add the amount of water (in ounces) you drank during the workout.
Every pound you lose is equal to 16 oz of water. So, if you lost a pound (16 oz) and drank 16 oz of water, your total fluid loss would be 32 oz. The average sweat rate is 32-48 oz of fluid per hour, but your personal sweat rate will vary based on temperature, humidity, and your level of athletic conditioning.
How Can You Make Drinking Water a Habit?
- Have a glass of water after each meal. That’s at least 3 cups already.
- Make your first glass a cup of hot water and lemon. Squeezing half a lemon into hot water is great start to the day, especially if your urine/saliva pH tends to run low. This drink works as a powerful detox, helping to clear skin, fight hunger cravings, improve digestion, and help erase damage done by the previous nights’ overindulgences.
- Herbal tea counts. Un-caffeinated and unsweetened herbal teas add to your hydration without calories.
- Add some flavor. From the addition of a squeeze of lemon and lime, to muddled mint or sliced cucumber, a bit of flavoring can make drinking water less of a chore. But take a pass on the water-flavoring squeeze bottles: even though they don’t add calories, they contribute little but concentrated artificial colors and flavorings.
- Drink out of whatever contraption will get you to drink. Do you prefer a glass to a bottle? Maybe a straw will help? If drinking out of a sippy cup is your thing, by all means, use the sippy cup. Whatever works!
- Consider drinking water at room temperature and not iced. For some people, especially in the colder months, drinking water can impair digestion, leading to discomfort and cramping.
- If you start to need a separate calendar for bio-breaks alone, pace yourself. Don’t chain-drink and don’t chug—your body can only process so much water at a time.
- Take advantage of the Watermind Me features. Use reminders, track your results, and if you want crowd support, share your stats on Facebook or Twitter.
Drink to your health!
The posts on this blog are for information only, and are not intended to substitute for a doctor-patient or other healthcare professional-patient relationship nor do they constitute medical or healthcare advice of any kind. Any information in these posts should not be acted upon without consideration of primary source material and professional input from one's own healthcare professionals.