Are you spending your days drinking one sugary, caffeinated, artificially sweetened drink after another?
Do you hate to drink water?
Are you ready to ditch the junky drinks and start having more energy to get you through the day? Do your children need less sugar in their diet?
All of that is possible and easier than you think. These tips will get you and your children looking and feeling healthier, just by drinking more water.
HOW DO YOU QUIT THE SUGARY DRINKS?
One of the easiest places for you to start making healthy, conscious life choices is with your daily beverage intake. Do you hate to drink water or struggle with drinking enough water throughout the day?
While you probably know water is good for you, maybe you just don't like the taste or lack of taste. Maybe your tastebuds are so used to the soda, juice and flavored drinks that water just doesn't do it for you.
There are endless reasons for both adults and children to avoid sugary, caffeinated drinks. They are high in calories, sugar, artificial sweeteners, artificial flavor and color, caffeine and do not contain any nutrition.
Soda also contains phosphoric acid, used to enhance the flavor of the soda and prevent bacteria and mold growth. Phosphorus is something that our bodies need but in large amounts can be more dangerous than helpful. It decreases the amount of calcium in your body causing bone loss which could result in osteoporosis.
When you or your children drink soda, diet soda, energy drinks or sugary beverages it can cause:
Dental problems including cavities and loss of tooth enamel
Headaches and jitteriness
Increased risk of kidney stones
SO WHAT SHOULD YOU DRINK?
Now that you know what drinks to avoid, let’s talk about what you should be drinking.
First and foremost you need to drink more water; your body needs it, every day. If you hate to drink water that’s probably the last thing you want to hear. But, our body weight is made of up 50-70% water and is essential for our body to function properly. You will be pleasantly surprised at how great you feel once you do increase your water intake.
Water helps to:
rid your body of waste through increased urination
helps keep your body temperature normal
keeps you hydrated which helps maintain physical energy and mental focus
hydrate your skin which increases elasticity and helps to avoid premature aging and wrinkling.
flushes out toxins, which keeps your gut healthy
aids in joint lubrication
aids in digestion and nutrition absorption
The average female needs about 91 oz. of water per day, and the average male needs about 125 oz. per day. Physical activity or hot, humid weather may require you to increase this amount.
A good indication that you are getting enough water is that you are not thirsty. Your urine should be clear to light yellow and have little odor. Dark urine with a strong odor means you need more water so drink up!
HOW DO YOU INCREASE WATER INTAKE?
SET YOUR GOAL: First, determine how much water your body needs to stay hydrated. Remember the recommendation for females is 91 oz. and 125 oz. for males. Don’t forget to consider how physically active you are throughout the day as well as the climate you live in.
FIND YOUR VESSEL: Next, you need to figure out what kind of vessel or cup you prefer. The right vessel is an essential piece to making sure you drink enough water. You may notice when you pour a cup of coffee or tea you reach for a particular mug every time. Or, when you have a glass of wine or beer you have a particular glass or mug that you prefer. I have a mug that I always reach for, something about the shape and weight that suits me. The same goes for drinking water. You need to have a cup or water bottle that you really like and actually enjoy using. You may prefer an insulated water bottle or a plastic jug. You may like to drink out of a wide opening or from a flip top with a straw. It might sound insignificant but these little details will really help you to succeed in reaching your goal. Make sure you can take in your car or throw into a bag when you’re on the go.
ADD SOME FLAVOR: It’s okay to add a little flavor to your water. Especially if you hate to drink water or you just don’t like the taste. Try adding a wedge of lemon, lime or orange, throw in some fresh or frozen raspberries, blueberries or strawberries. Slices of cucumber or a mint leaf can be really refreshing. Add a teaspoon of apple cider vinegar, which is great for digestion and bloating.
START EARLY: Start your day off with a glass of water. As soon as you get up in the morning, even before you have your coffee, tea or latte. While our bodies are sleeping at night our brains are detoxing. Working hard to flush out the the toxins built up in our body throughout the day. This process can cause you to feel dehydrated upon waking. Starting your day with a glass of water will help you rehydrate and remove those toxins. Starting early will also help you reach your water goal earlier in the day. This will help you avoid using the bathroom throughout the night.
HAVE A PLAN AND BE ACCOUNTABLE: The key is finding what works for you. How can you keep track and hold yourself accountable? Give yourself some incentive, a reward of some sort, if you meet your goal. You can set timers on your phone or watch to remind you to keep drinking. Timers can also help you make sure you’ve consumed enough by designated times throughout the day.
The ultimate goal here is to encourage you to drink more water and learn to not hate it. Lowering your consumption of sugary drinks is also extremely important. Reducing the amount of sugary, caffeinated, artificially flavored and sweetened drinks will really help you look and feel your best! These types of drinks offer little if any health benefits. They will also cause you to become dehydrated and load up your body with harmful toxins.
If you are still trying to kick the soda habit try switching out your soda for soda water. Make sure to read the ingredients!
Herbal and non-caffeinated teas also count towards your daily water intake. They have great health benefits too so try a cup or two throughout the day.
Start your children on water early! Teach them to drink juice occasionally and that soda is a treat not a staple. This will set your kids on a healthy path for life!
Ready to work with me 1:1 to improve more healthy habits? Email me at firstname.lastname@example.org