No matter what your health and fitness goals are, building healthy habits are going to get you where you want to be. And help you stay there!
I am going to take you through a series of healthy habits that you can start TODAY and get you one step closer to your goals.
The first healthy habit we are going to cover is water. This will help you discover why water is so important and if you are getting enough water every day.
Why Is Water Important
I know you know water is important. You’re always being told to make sure you drink enough water.
But there is a difference between knowing it is important and knowing WHY it is important.
On average, the human body is made up of about 60% water.
Think about that for a moment.
Over half of you is just water! That’s a lot.
Your body contains that much water because it is vital for almost every function your body does.
I am going to get into all the benefits of water in just a second, but I want to mention briefly how water is used and expelled, so you can keep it in mind as we get into the benefits.
Our bodies get rid of water through sweat, urination, excretion, hydration, and even breathing. Yeah, when you breath you are releasing small amounts of water in your breath.
So, you will see in the benefits section more about why water is so important. But from now knowing that your body gets rid of water in a lot of different ways, you can understand how important it is to replenish the water your body loses or uses.
Benefits Of Water
It is amazing just how many benefits of drinking enough water daily there are.
Some of these benefits might interest you more than others. But I am certain this will give you a new perspective and the motivation to up your water game.
Dehydration is a harmful decrease of water in your body. Again, there are many ways our bodies lose water.
Dehydration can cause mood changes, trouble thinking, cause your body to overheat, and even lead to kidney stones and constipation.
Extreme dehydration can cause seizures and even death.
These can be pretty serious side effects and easy to avoid by just getting enough water every day.
Helps Regulate Body Temperature
When you are doing physical activity or even when you’re in a hot environment, you sweat.
Sweat is your body’s way of keeping you cool.
But, if you don’t hydrate and take in more water, your temperature may rise and you can become dehydrated.
You have probably heard that fiber can help keep your bowel movements healthy and regular.
Well, water can also help!
Water helps your body soften and break down food.
If you currently have signs of constipation, drinking carbonated water as well as plain water can ease symptoms.
Helps Prevent Kidney Stones
Kidney function is vital for your body. Your kidneys filter your blood to remove waste, control the bodies fluid balance, and maintain your electrolyte levels.
Making sure you get enough water helps your kidneys be more efficient and helps prevent kidney stones.
And if you have never had a kidney stone, it is not something you want to experience!
Aids In Weight Loss
Anyone looking to loss a few pounds should keep this benefit in mind.
Studies have shown a link between water and fat loss, especially when getting enough water with exercise.
And if you really want to drop those pounds, replace all of your other drinks, such as juice and soda, with water.
Protects Your Body
Water acts as a cushion for vital parts of your body, like your tissues, spinal cord, and joints.
Think about it this way. When you don’t get enough water, your body is like a box containing a couple of drinking glasses. As opposed to a hydrated body that looks more like that same box but filled with packing peanuts.
You have much more protection and less risk when you have those packing peanuts, aka water.
Increases Energy, Relieves Fatigue, & Helps Prevent/Treat Headaches
Your brain is made up of about 73% water.
Knowing that, it is easy to see how getting enough water helps you think, focus, and concentrate better.
And when you don’t get the proper amount of water, you brain shrinks, temporarily, from the lack of fluid. This can cause a headache.
Getting more fluids will return your brain to its normal state and relieve your headache.
Helps With Nutrient Absorption
Water helps dissolve vitamins, minerals, and other nutrients in your body from the foods you eat.
Then, those broken down nutrients are delivered to different areas of your body to be used.
Without enough water, your body can’t take full advantage of breaking down and using all of those important vitamins, minerals, and other nutrients.
Water Improves Skin
Who doesn’t want nice skin? Your skin is made up of about 64% water.
So, think about the last time you has dry itchy skin. Or your completion was uneven. Then consider your water intake.
Getting enough water helps keep your skin hydrated and may promote collagen production. Plus, it will make those fine lines less noticeable.
Helps Create Saliva
You might not think much about your saliva but it has many important functions.
It not only keeps your mouth moist and comfortable as well as protects your teeth, but it makes it easier for you to chew and swallow.
On top of starting the digestive process of breaking down your food.
And you guessed it, water is a main component of saliva.
That means you need to drink water so you always have enough saliva.
How Much Water Should You Drink
Now that you know how important water is and the benefits of it, you need to know how much you should be getting every day.
If you look this up, you might find a couple different answers.
It is vital to know that these are guidelines and the amount of water you need is going to be dependent on your body and your activities.
For example, you would need more water on days that you are working out and sweating than a day where you are just lying on the coach.
In general, men should aim to get about 125 ounces (or 15.5 cups) per day from foods and beverages.
About 100 ounces (or 12.5 cups) of that should be just from beverages.
Women should shoot to get 91 ounces (or 11.5 cups) from food and beverages a day.
That translates to approximately 73 ounces (or 9.12 cups) from beverages alone.
I feel it is important to note that you can drink too much water. Getting excess water can be dangerous, so make sure you are not overcompensating. This includes drinking the recommended amount all at once.
Listen to your body and work to understand your thirst cues.
Now let’s dive into some tips to drink enough water every day.
Tips To Drink Enough Water Every Day
1. Drink a glass with each meal.
This is a super simple thing to add to your routine. It not only keeps you hydrated but it helps fill you up so you don’t overeat.
2. Add flavor to your water.
This can be super helpful if you don’t like just plain water. I know a ton of people that just don’t like water. Many now use Crystal Light or something similar.
3. Eat more fruits and vegetables.
They are not only good for your body, but they are packed with water.
4. Use a water tracker.
I created a water tracker printable to easily see intake and it’s a little fun so you won’t mind putting in the effort. Join my Facebook Group- Healthy Habits For A Happy Life and get it for free under the files tab.
5. Get a water bottle that reminds you to drink.
If you are someone that gets busy and forget, this is a great solution. I am one of those people so this is on my wish list! It tracks your water on an app and helps you set a water goal based on you. The bottom lights up to remind you to drink if you aren’t where you should be for your goal.
6. Carry a water bottle with you.
Whether you have a fancy water bottle or not, bring it with you and keep it near. You are more likely to drink it if it’s at hand.
7. Ditch the soda.
Try replacing it with sparkling water. Even though soda can count towards your water intake, it isn’t the best option for you and doesn’t always quench your thirst like water can.
8. Keep refilling.
Whether you are drinking out of a glass or water bottle, make sure to fill it up once it’ empty. We all have those lazy moments when we say we will do it in a little bit and that turns into WAY later than expected. It happens. If you want to stay hydrated, keep your water filled.
9. One-to-One rule with alcohol.
Many people forget that alcohol can dehydrate the body. Now that you know, next time you’re out with friends you won’t forget, after each alcoholic drink you have, drink a glass of water. Plus, it will help keep the hangover away the next day.
10. Make a goal and reward yourself for reaching it.
If you’re going for a weekly goal or trying to crush a monthly goal, reward yourself in some way for the work you’re putting in. This makes the experience positive and can help keep you motivated.
Let’s quick recap. Water is vital for your body, which makes sense considering over half our body is made up of water.
It keeps you hydrated, regulates your body temperature, improves skin, relieves constipation, and creates saliva.
You body gets rid of water through breathing, urination, excretion, and sweat.
So, the important question is, are you getting enough water every day?
You should be getting about 100 ounces of water just from beverages if you are a man, while women should consume about 73 ounces.
I get that seems like a lot, which is why you can use many tips to help you drink more water each day.
Make sure you always have water, or a beverage, on hand. Refill your water right away once it is emptied.
Try dinking a glass of water at eat meal. And if you have trouble remember to drink, get a water bottle that will remind you.
Challenge yourself to get enough water every day!
Stay tuned for more of the healthy habits series to learn more healthy habits you can start right now. And join my Facebook Group – Healthy Habits For A Happy Life to get even more tips or have any questions answered.