How much water should you drink? And tips to help you drink more!
Did you know a 1% decrease in total body water content can negatively affect our cognitive ability and mood. Despite this, the average Aussie is only drinking 1.29 litres of water per day which is well below the recommended intake for men or women. We’re running our bodies in a constant state of dehydration, so what can we do about this?
DRINK MORE WATER! We’ve got some tips to help you increase your daily water intake that a simple to do and even fun.
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How much water should I be drinking each day?
When it comes to how much you’re supposed to drink, everyone is different, and your requirements depend on your age, weight, and how active you are each day.
As a general rule, adult men aged over 19 should aim for around 2.6 litres of water per day or 10 cups (if you can). Most men unfortunately aren’t even coming close to this number and they often think that their morning coffee or that soft drink will help them reach their water goals.
Although any increase in liquids will help your body function, drinks such as coffee, cola and alcohol can actually make you more dehydrated so are best enjoyed in moderation.
5 ways to increase your water intake to hit the daily target
With most men not hitting that target of 10 cups of water per day, we wanted to help The Healthy Man community move towards getting their water intake in that optimal range with these 5 tips to help you increase your water intake.
1. Choose water over other drinks
If you’re going for dinner it may be tempting to have a coke instead of water, but by choosing water every time you’ll never fall behind with your water intake.
2. Keep a water bottle with you at all times
No matter where you are, make sure you have a water bottle with you wherever you go. Seeing the bottle there is a visual reminder to sip it throughout the day.
You can also fill it up before bed so that it’s ready for you to have a big drink when you first wake up in the morning.
3. Choose fruits and vegetables with a high water content
Many of our favourite fruits and vegetables are mostly made of water. For instance, a tomato is around 94% water, while grapefruit is around 91%.
Not sure what other ones you should choose? Think fruits such as watermelon, pineapple, rockmelon, apples, tomatoes, peaches, and strawberries.
And vegetables such as cucumber, radish, zucchini, cabbage, lettuce, and celery.
Add them into your meals and you’ll instantly give your water intake a boost.
4. Have a glass of water before meals
This has been shown to encourage you to eat less at your mealtime, as your stomach already senses that it has something in it.
In the same way, having a drink when you think you’re hungry (or in the middle of a craving) can sometimes get rid of the hunger.
We often confuse dehydration with hunger, so next time those hunger pangs hit why not gulp a glass of water and see if that satiates you before grabbing a snack.
5. Make the water more fun
If you struggle with drinking enough water because you want something with a little taste try adding things like fruit or chopped cucumber and mint, or a squeeze of fresh lemon, orange or lime. This will give the water a little bit of taste without adding nasties like refined sugar.
You could even freeze the bottle overnight if you prefer your water icy cold.
Another fun way to help you increase your water intake is to find triggers that remind you to drink a glass of water. For instance, whenever you are about to leave the house, have a drink. As soon as you get in the door, have a drink.
You can also set a daily reminder on your phone to grab some water if you find that this helps. Make a game out of it and if you reach your goal every day in a week or a month you can then treat yourself to something special.
BONUS: Try making your The Healthy Man products with water
Do you struggle to stay hydrated and eat healthily? The Healthy Man Meal Replacement shakes will not only help you increase your water intake but can help you reach your weight loss goals and help you eat healthier!
You could also include a glass of water mixed with The Healthy Man Super Greens in your daily routine to help increase the water as well as the other nutrients.
Our range offers an excellent source of essential vitamins, minerals, nutrients and important antioxidants.
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