About four years ago, I stumbled upon a game-changer that didn’t come wrapped in fancy tech or groundbreaking revelations – water.
When I ditched alcohol for a sober life, I replaced the booze with more H2O.
And guess what?
It’s not just another wellness fad.
Why This Simple Habit is a Big Deal
- Energizer Bunny Mode: More water equals more energy. It’s like finding an extra battery pack you never knew you had. It’s not going to give you wings like RedBull, but I’ve found my afternoon slumps have become far less frequent when I stay hydrated.
- Snack Attacks Be Gone: Water keeps those random hunger pangs in check. I used to snack in between meals or when I was unknowingly bored. Most of the time though, I was just dehydrated.
- Skin Glow-Up: I used to wake up looking parched and exhausted. Staying hydrated throughout the day and into the night though will have you looking well rested and fresh in the AM.
- Habit Stacking 101: Dialing in my hydration opened doors to more healthy habits. It’s like the first domino that sets off a chain reaction.
Up Your Water Game: Here’s How
- Morning Ritual: Start your morning (first thing) with a glass of water. Not only is it like a wake-up call for your body, but you’ll make progress on your water-drinking goal first thing.
- Refill: Keep that bottle full. It’s a simple trick that keeps you sipping.
- Mealtime Companion: Make water your go-to meal drink. It’s easy to get down 2-3 glasses of water at dinner (especially if you go out to eat).
- Nightcap: Keep a full glass or bottle of water on your nightstand when you go to bed. It’s another quick and easy way to get a few extra ounces in your system.
- Portable: I personally carry a 40oz Stanley water bottle. It’s your personal hydration station, so keep it with you wherever you go.
- Flavor Town: I don’t understand it, but some people hate the taste of water. If you’re one of those people or just feel like adding some variety, spice it up with lemon, apple cider vinegar, or electrolytes like LMNT.
The Science Behind Drinking More Water
I’m not a scientist or health expert, but I don’t think you need a university degree to know that drinking more water has a number of health benefits. Beyond the obvious though, here are some benefits:
- Improves Physical Performance: Dehydration can significantly impair physical performance. The Journal of Athletic Training found that a fluid loss of as little as 2% of body weight can lead to a noticeable decrease in physical performance – especially in high-intensity/high-endurance activities.
- Enhances Brain Function and Mood: A study in the Journal of Nutrition demonstrated that even mild dehydration (a fluid loss of 1-3% of body weight) can impair brain function. In women, dehydration led to impaired concentration, increased perception of task difficulty, and headache symptoms. In men, it affected memory and increased feelings of anxiety and fatigue.
- Contributes to Weight Loss: Drinking water can aid in weight loss. According to a study in the Journal of Clinical Endocrinology and Metabolism, drinking about 500 milliliters (or 17oz) of water can increase metabolic rate by 30% within 10 minutes of consumption.
- Reduces Risk of Kidney Stones: Hydration is key in preventing kidney stones. A study in the American Journal of Epidemiology found that higher water intake reduces the risk of kidney stone formation by about 13%.
- Lowers Risk of Chronic Diseases: Regular water consumption can reduce the risk of certain chronic diseases. For example, The American Journal of Epidemiology found that high fluid intake was associated with a lower risk of bladder cancer.
How to Start a Water Drinking Habit
Here are a few ways to level up your hydration game:
- Know Your Numbers: Find out your current water intake. It might take a few days to get a baseline if you’re not already drinking water consistently throughout the day. It’s your starting line.
- Set a Goal: How much do you want to drink? Put a number on it. I’m not a health expert by any means, but I’ve seen 80oz – 100oz daily is recommended. Right now, I’m drinking 100oz – 120oz (1-gallon) daily.
- Baby Steps: Increase your intake gradually. Depending on how much water you’re currently drinking, aim for an additional 8oz – 10oz each week until you hit your target consumption.
- Track It: Keep a log. It’s satisfying to see your progress. I recommend a habit tracker or simple water-tracking app like My Water or Waterllama
- Reminder Alarms: Set a timer on your phone to remind you every hour to get your water intake.
Wrapping It Up
Upping your water intake might seem like a small play, but its impact?
Huge.
Like any new habit, it’s not about making monumental changes overnight. It’s about tweaking the little things consistently.
And who knows?
This might just be the start of something big in your wellness journey.