drink more water

...with this. I am back to where I was at the end of last year. Virtually not drinking any water. It’s all coffee, tea and pop.
I have to start all over again…

I did ok for a few days and then my motivation slipped again. Water is just so damn boring. I set myself an automatic reminder and I do need it…

A friend gave me some advise and links about drinking water. This is what it boils down to:

“Your water needs depend on many factors, including your health, how active you are and where you live.

The average urine output for adults is 1.5 liters a day. You lose close to an additional liter of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of water or other beverages a day (a little more than 8 cups) along with your normal diet, you will typically replace the lost fluids.”

Ok, so that is for a temperate climate, in which I do not live.

“Even apart from the above approaches, it is generally the case that if you drink enough fluid so that you rarely feel thirsty and produce between one and two liters of colorless or slightly yellow urine a day, your fluid intake is probably adequate.”

I knew that one and I use it to gauge how my water intake is. Usually my urine is way too dark yellow.

“Exercise: The more you exercise, the more fluid you’ll need to keep your body hydrated. An extra 1 or 2 cups of water should suffice for short bouts of exercise.
Environment: Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime.

Many fruits and vegetables — such as watermelon and cucumbers — are nearly 100 percent water by weight. Beverages such as milk and juice are also comprised mostly of water. Even beer, wine and caffeinated beverages such as coffee, tea or soda can contribute, but these should not be a major portion of your daily total fluid intake. Water is one of your best bets because it’s calorie-free, inexpensive and readily available.

• Drink a glass of water with each meal and between each meal.
• Hydrate before, during and after exercise.
• Substitute sparkling water for alcoholic drinks at social gatherings.”

Links:

http://www.cnn.com/HEALTH/library/NU/00283.html

http://www.cbc.ca/news/story/2003/03/14/water_glasses030314.html

http://www.eurekalert.org/pub_releases/2002-08/dms-al080802.php

Funnily enough, 2 of those links above say that it is not necessarily true that a healthy adult has to drink 8 glasses of water a day to stay hydrated. Confused, me? On the plus side I can probably count my coffee intake towards my water intake – it’s not a good choice, but it’s still a fluid. Oh well. I am making an effort, I am just working my way through my second glass of water, before I drink that pot of coffee sitting in my kitchen….

This morning I had a large glass of water before breakfast (0.4 l) and later a small bottle of water at the gym (0.75 l). And another glass of water at lunch. So that’s over a litre so far. I know, not enough, but if I can at least keep that up, it’s not too bad.

Is it ok to add a little juice to the water, to make it a bit more interesting?

1) Before you fill your coffee cup in the morning, fill it with water, and just drink it down real quick
2) At each meal, before drinking anything else, drink a glass full of water
3) Keep a bottle of water at your desk. Anytime you go to get something to drink, drink some water first.

I am really bad about drinking enough water, hence it is one of my 43 things! Especially living in a hot country, I should at least drink 2 litres a day, better 3! At the moment is it more 1 litre of coffee than anything else.
I think I need to make small steps at first though.
My first goal – drink a small bottle of water before getting to work in the morning. With my favourite brand that means 0.75 litres.
Does not sound like a lot, I know, but I will try that first. If I can keep it up for a few weeks, I will step it up.