IT IS ESTIMATED MORE THAN HALF OF AMERICANS DON’T DRINK ENOUGH WATER.
This blog will provide you with my BEST tip for drinking enough water as someone who has struggled for years to stay regularly hydrated. It was never an easy thing for me. I also provide some other helpful tips for how to increase water intake, signs of dehydration, and why drinking enough water is an important part of living a wellness lifestyle! PLUS, how to calculate how much water you need. But first, we need to address the importance of drinking clean water out of non-toxic vessels.
Clean Drinking Water Matters!
Tap Water is Usually NOT Safe
How clean your water is will ultimately depend on where you live, but tap water can contain all sorts of bad contaminants in it including lead from pipes, fluoride (linked to brain development issues), and chlorine. Chlorine is deliberately added to the US water supply to kill germs and pathogens, but when it mixes with other organic compounds it can create a few harmful byproducts (Bendix, 2019).
If your water comes from a polluted lake it could contain pharmaceutical drugs, chemicals from consumer products, or even waste from treatment plants. Many of these things are too small to get filtered out of the water before it reaches your tap. Even well water can cause problems. It can be contaminated with pesticides, manure, and debris from the wind. Other dangerous contaminants that have been found in water include copper, arsenic, radioactive substances, PFOA’s (linked to kidney & testicular cancers & colon ulcers), Perchlorate (brain-damaging), nitrate, manganese, mercury (damages nervous system & kidneys).
These metals and chemicals will often end up in organs and tissues, and I can tell you from experience, it isn’t easy to detox them from the body. Too many toxins in the body can lead to a chronic health condition.
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Solutions?
Your best choice is to purchase a Reverse Osmosis System. But if you are renting or can’t currently afford one, check out some of the products on Aquaspace.com and Aquasana.com
Here is the Reverse Osmosis System we have. It removes up to 99% of contaminants. My husband and I have actually helped at least four different friends buy this exact system. It is the best thing out there! APEC Water Systems ROES-PH75 Essence Series Top Tier Alkaline Mineral pH+ 75 GPD 6-Stage Certified Ultra Safe Reverse Osmosis Drinking Water Filter System Buy Here.
What You Drink Water Out Of Also Matters
You might have heard that BPA (bisphenol A) isn’t good for you, but unfortunately, the plastic solutions used instead are not much better! First, a problem with BPA is it can affect the body’s hormones according to the Environmental Protection Agency (EPA). This could actually lead to infertility or erectile dysfunction.
Research in humans has linked even low-dose BPA exposure to cardiovascular problems, including coronary artery heart disease, angina, heart attack, hypertension, and peripheral artery disease (Medical News Today, 2021). Exposure to BPA is a concern because of the possible health effects on the brain and prostate gland of fetuses, infants, and children (Bauer, 2021). Not to mention, other potential health issues include asthma, breast and prostate cancer, and type 2 diabetes.
Using “BPA-free” plastic products could be as harmful to human health — including a developing brain — as those products that contain the controversial chemical, suggest scientists in a new study led by the University of Missouri and published in the Proceedings of the National Academy of Sciences (Science Daily, 2020). One of the common replacement products used is BPS, which is harmful to the functioning of the heart.
Solution?
Your best choice is to drink out of glasses or stainless steel. Avoid using store-bought, disposable plastic water bottles the best you can. I know sometimes they are more convenient.
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Why Drinking Enough Water is Essential to Your Health
Around 60-75% of the human body is made up of water.
Water is used to perform a multitude of specialized operations for the body: protecting organs, flushing out waste and toxins, and carrying nutrients and oxygen to the cells (Knowles MD). Without enough water, these functions become inefficient leading to physical and mental health problems including fatigue, headaches, difficulty focusing, dizziness, nausea, muscle cramps, and more. It can take as little as two hours of dehydration for cognitive impairments to take place.
If you have a chronic illness, dehydration can have an even greater effect on your body. You are actually at a higher risk of becoming dehydrated.
Water Improves Immune Health
Water adds oxygen to the blood improving cellular function. Healthy, happy cells that are packed with oxygen mean that our muscles and organs are firing on all cylinders – helping us feel our best, and allowing our bodies to enjoy a superior immunity to foreign invaders such as germs (HydrateM8).
Drinking enough water is also needed for a decent night’s sleep because of the melatonin that is released in the body. Which getting enough sleep is also essential for immune health. When you get sick, your body needs extra water to flush out the virus. Water also helps strengthen lymph nodes, since water pushes bad bacteria into the lymph nodes where it is destroyed. Long-term lymph fluid is needed to prevent health conditions such as leukemia.
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How Much Water Do You Need to Drink a Day?
This will obviously depend on how active you are, where you live (how dry things are), how healthy you are, and etc. However, you can start with a calculation based on your weight, and multiple by 67%. Then, for every 30 minutes you workout you should add 12 oz. You have probably heard of the whole 8 glasses a day guideline, but it is actually not backed by science. So there is a lot of debate surrounding it.
Also, take into account what you are eating and drinking… salt, alcohol, sugar, and coffee will dehydrate you more!
When you drink things like soda you are actually not hydrating yourself, you are dehydrating yourself due to the high amount of sugar. Salty foods like chips and fried foods can also cause dehydration. So keep your water nearby. Most people know alcohol dehydrates you. In order to prevent extreme dehydration, you have to drink a glass of water in between alcoholic beverages. Of course, drinking less helps too. I won’t go into the science for all of this, but you can read more about it here: Top 7 Dehydrating Foods.
How to Ensure You Drink Enough Water
I used to be absolutely horrible at drinking enough water daily. When I was a kid I was always drinking everything except water: milk, juice, soda (which are all sugar drinks). Even as an adult I would drink water mainly with meals and that’s it. I knew I needed to improve so I started to keep water nearby when working and I would bring it in the car when running errands. But I wouldn’t refill my water enough, and wouldn’t notice when I haven’t had any water in a while. So I would still often fail to drink enough.
The Best & Easiest Plan for How to Drink More Water
I began a new strategy of drinking at least one glass of water every morning right when I woke up, which helped a ton! However, my best strategy is to have a large designated water bottle that I use throughout the day every day. It is a 28-ounce bottle that according to my weight I need to drink about 3 full bottles a day. So, I have it all worked out that I will drink half with breakfast, finish the other half by noon, and then refill it. Between noon and dinnertime, my second bottle will be gone and I will refill it. I then finish the third bottle between dinner and bedtime. Sometimes I need four or more bottles a day, so I do still have to listen to my body.
I’m not always strict on this though, I still just drink the water at restaurants and use glasses for nice dinners and stuff. But, having this method has significantly improved my hydration!
Here are the reasons this works so well:
- Wherever I go I have water with me
- Goals to keep me on track
- I don’t have to keep refilling my water constantly
- It’s fewer dishes – I just wash my one bottle once a day
I highly recommend calculating out how much water you need a day and consider buying a bottle that’s at least 28 oz. Having to refill it less keeps you from losing track of how much you drank throughout the day.
This is the exact brand and size I have! It keeps water cold for hours, it fits standard ice cubes, it has a nice carrying strap, and no plastic cap like some stainless steel bottles have. Copper is known to help with bacteria, so the copper lid keeps it cleaner. BONUS: it fits in standard cupholders. Reduce Water Bottle – Hydro Pure 28 oz Buy here.
I also like this isn’t overly big where your hand barely fits around it because I have small hands.
How to Increase Water Intake If You Hate Water
This is the mint, cucumber, and lemon water I made. I really enjoyed it.
Other ways to help with water consumption
You can also get more water in by drinking teas and consuming fruits and vegetables that are mostly made up of water.
Some of the best FRUITS to help with hydration include watermelon, cantaloupe, peaches, oranges, and grapefruit.
Some of the best VEGETABLES to help with hydration include lettuce, cauliflower, bell peppers, cucumbers, zucchini, celery, cabbage, and tomatoes
You can do flavored water too. You can fill a pitcher up of water to keep in your fridge with cucumbers, lemons, mint, or berries to make your water more satisfying. Check out 23 Infused Water Ideas That Will Make You Forget About Soda they look delicious! I might take a break right now and go make one. And I did – I made lemon, cucumber, and mint-infused water. It is very satisfying.
This is a better way to infuse your fruit into your water. The way I did it directly in the water can be a bit of a flavor overload, and the foods can’t be easily removed from the pitcher. Pitcher, Glass Pitcher, Fruit Infuser Water Pitcher with Removable Lid, High Heat Resistance Infusion Pitcher for Hot/Cold Water, Flavor-Infused Beverage & Iced Tea – 2 Qt Buy Here.
Tips for Increasing Water Consumption
- Have a designated stainless steel bottle you drink from, calculate how much water you need, and have goals to drink each bottle by a certain time each day.
- Plan to drink water with all food you consume (any snacks you have and all meals).
- Plan to drink water while you do certain daily activities.
- Your body is dehydrated in the morning, so have at least one cup in the morning after you wake up.
- Add flavors to your water.
- Substitute some of your water consumption with tea.
- Drink 1 glass of water every time you consume an alcoholic beverage.
- Set reminders on your phone to drink water.
How to Know If You are Not Drinking Enough?
Well, if you don’t have water nearby while you’re reading this, you might not be drinking enough. If you don’t have water by you while your working, it’s not enough. If you run errands for hours and don’t have water with you in your car, it’s likely you are not drinking enough.
When it is Necessary to Increase Water Intake
Signs you are not drinking enough water include dry mouth, dizziness, headache, low energy, fatigue, digestive problems, dry skin, muscle spasms, hunger when you have eaten enough, dark yellow urine, and thirst obviously. If you notice these signs you need to drink a lot, not just a few sips. If you notice these signs you are already ready really dehydrated. Most people notice thirst after dehydration has already taken place.
You need to be drinking enough water before symptoms appear. That’s why I recommend just having a goal for how much you will drink by a certain time of the day and keeping water on you at all times.
Recommendations
1. Get a filtration system if you don’t currently have one, or first get your water tested to see how bad it is.
2. Calculate how much water you need.
3. Get a large stainless steel water bottle to make sure you drink enough.
4. Have goals for how much you will drink by when.
5. Dispose of plastic water bottles and cups and replace will glass or stainless steel.
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Resources:
Bendix, Aria. (2019, July 5). INSIDER/11 terrifying things that could be lurking in your tap water. Retrieved from: https://www.businessinsider.com/toxic-chemicals-tap-drinking-water-2019-4#chlorine-in-drinking-water-may-not-sound-terrifying-but-it-can-expose-people-to-a-parasite-that-causes-diarrhea-cramps-and-nausea-5
Total Health Nutrition Center/THE DANGEROUS TOXINS LURKING IN YOUR WATER. Retrieved from:
https://www.totalhealthinc.com/Resources/Articles/DangerousToxins
Science Daily/Think all BPA-free products are safe? Not so fast, scientists warn. (2020, February 18). Retrieved from: https://www.sciencedaily.com/releases/2020/02/200218182202.htm
Bauer M.D., Brent A. (2021, May 14). Mayo Clinic/Nutrition and Healthy Eating. Retrieved from: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/bpa/faq-20058331
Knowles MD, Kenneth. (2019, July 3). dispatch HEALTH/How Does Dehydration Affect the Body?. Retrieved from: https://www.dispatchhealth.com/blog/how-does-dehydration-affect-the-body/
Medical News Today/How does bisphenol A affect health?. (2021, May 23). Retrieved from: https://www.medicalnewstoday.com/articles/221205
vida/9 Signs You Are Not Drinking Enough Water. Retrieved from: https://blog.vida.com/blog/2017/2/2/9-signs-you-are-not-drinking-enough-water
HydrateM8/Can Water Improve Your Immune System. Retrieved from: https://hydratem8.com/can-water-improve-immune-system/
I have a Wellness Coach Certificate, I'm an entrepreneur, an innovator, writer, and artist. My expertise includes over 7 years of marketing, research, and developing content for holistic health businesses. Plus, my own personal journey of becoming chronically sick: understanding what went wrong, and finding a way to heal and live a healthier life. I have a passion for wellness with a wealth of knowledge surrounding: wellness, flaws in healthcare, root causes for chronic illnesses, and alternative treatments.
