This article was co-authored by Claudia Carberry, RD, MS. Claudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
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Water is essential for life, fighting dehydration and helping our bodies flush out toxins and improve bodily functions. For years, researchers and health experts have recommended drinking eight 8-oz glasses (about 2.5 liters) of water everyday to maintain health. While the number isn't exactly a strict prescription[1] , there are certain advantages to drinking more water every day. Some research even suggests that increasing your daily water consumption can actually help you live longer.[2] Finding ways to drink more water can help you feel healthier and more hydrated everyday.
Steps
Making Water Consumption a Priority
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1Measure out how much water you'll need each day. 2 liters (0.5 US gal) is about 8 glasses of water. Having a container that size may help you remember to drink enough water every day.
- If you have an empty 2-liter soda bottle, fill it with water and put it in your fridge. Drink the entire bottle of water over the course of the day.
- If you are not drinking the entire bottle of water each day, you may not be getting enough water.
EXPERT TIPClaudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.Master's Degree, Nutrition, University of Tennessee Knoxville
Claudia Carberry, RD, MS
Master's Degree, Nutrition, University of Tennessee KnoxvilleDid You Know? The amount of water varies based on height, weight, activity levels, and other factors. To accurately know if you're getting enough water, check to see if your urine is clear or a very pale yellow. If it is, then you're hydrating properly!
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2Make it a habit. Train yourself to drink a glass of water every morning when you first wake up, a glass when you get home from work or school, and a glass every evening right before bed. That's three of your eight recommended daily glasses. You can make a daily water chart to help you get started, and after a while, the practice will feel like second nature.
- Drinking water in the morning also helps jump-start your metabolism, and is a refreshing way to wake up every day.[3]
- There are also water bottles on the market with counting systems worked into their design. For instance, some bottles have a little dial that is turned each time 8 oz is drank. This encourages more water consumption.
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3Drink water when you're distracted. Another habit to cultivate is sipping a glass of water while you're doing other work, whether on the computer or watching TV.[4]
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4Download an app. There are many apps available for your smartphone that can help you keep track of how much water you've drunk, or give you reminders to drink more. Many are free, but if you pay for one, you might be more motivated to use it on a daily basis.[5]
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5Buy a water bottle you'll love. Carry your bottle everywhere you go. Not only will it reduce the number of disposable water bottles you go through, it may also motivate you to use your new bottle.
- Remember to use a water bottle that not only looks nice, feels nice and keeps your water cold, but also one that is BPA free and easily washable.
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6Know your environment and your activity levels. Health professionals will often advise you to drink more water than usual (which can mean more than 8 glasses a day), depending on environmental factors. If you live in a hot, dry climate, you'll probably need to drink more water than someone who lives in an arctic climate. And if you're exercising, you'll need even more water to stay hydrated.
- Don't wait until you're thirsty to drink water, especially if you're engaging in physical activity and/or if the weather is hot. By the time you feel thirsty, your body is already dehydrated.[6]
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7If you feel hungry, drink water first. This will make you fuller before you eat, and may even stave off cravings, as thirst is often mistaken for hunger.[7]
Making Water Taste Better
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1Drink carbonated water. The bubbles give ordinary water an extra sparkle, and if you drink flavored seltzer, you may even be able to trick your brain into thinking it's soda.[8]
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2Freeze your water the night before. As the ice melts you can sip on an ice-cold bottle of water all day.[9]
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3Add fruit. Slicing up citrus, berries, or even cucumbers into your water will give it a zesty, fresh taste that will keep you coming back for more.[10]
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4Make flavored ice cubes. You can freeze just about any juice, mashed up fruit, or even coffee or flavored tea in an ice cube tray. When they're ready, pop out a few cubes and add them to your water bottle.[11]
Expert Q&A
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QuestionHow many liters are in 8 glasses?
Claudia Carberry, RD, MSClaudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
Master's Degree, Nutrition, University of Tennessee KnoxvilleMaster's Degree, Nutrition, University of Tennessee KnoxvilleExpert Answer8 glasses are equal to 64 ounces, which is a little less than 2 liters of water. So, aim to drink around 2 liters of water per day.
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QuestionDo you really need to drink eight glasses of water a day?Claudia Carberry, RD, MSClaudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
Master's Degree, Nutrition, University of Tennessee KnoxvilleMaster's Degree, Nutrition, University of Tennessee KnoxvilleExpert AnswerIt depends on your size - if you are a very small/petite person, this may be more than you need. If you are larger, you may need more than this.Support wikiHow by unlocking this expert answer.
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QuestionHow much water should you drink per day?Claudia Carberry, RD, MSClaudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
Master's Degree, Nutrition, University of Tennessee KnoxvilleMaster's Degree, Nutrition, University of Tennessee KnoxvilleExpert AnswerFluid guidelines are based on how many calories you consume. Generally, 1 milliliter per calorie will give you a daily total.Support wikiHow by unlocking this expert answer.
Things You'll Need
- 2 liter (0.5 US gal) water bottle
- Reusable water bottle
References
- ↑ http://fivethirtyeight.com/features/you-dont-need-8-glasses-of-water-a-day/
- ↑ http://aje.oxfordjournals.org/content/155/9/827.long
- ↑ http://timesofindia.indiatimes.com/life-style/health-fitness/diet/Ways-to-drink-more-water/articleshow/21760913.cms
- ↑ http://healthyeating.sfgate.com/habit-drinking-water-hate-9790.html
- ↑ http://www.huffingtonpost.ca/2015/05/22/drink-more-water_n_7421876.html
- ↑ http://www.nps.gov/grca/planyourvisit/hiking-faq.htm#CP_JUMP_100064
- ↑ http://health.usnews.com/health-news/diet-fitness/diet/articles/2010/11/24/does-drinking-water-before-meals-help-you-lose-weight
- ↑ http://health.usnews.com/health-news/blogs/eat-run/2013/09/13/how-to-drink-more-water-each-day
- ↑ http://www.fitnessmagazine.com/recipes/drink/hydration-tips/
About This Article
If you're struggling to get your eight glasses of water a day, it can help to go ahead and measure out the full amount in the morning and keep it in a separate container. That way, you always know how much you've had and how much more you need to drink. You can also download an app to help you keep track of how much water you've had throughout the day. To make water more appealing to you, try adding fresh fruit or flavored ice cubes to it. Also, drinking carbonated water instead of plain water might make things a little more interesting! For other handy tips that can help you consume more water, read on!
