How to Drink More Water

There are a variety of reasons to drink plenty of water each day. Adequate water intake prevents dehydration, cleans out the body, and promotes healing processes. Substituting water for beverages high in calories can also help control weight. Follow the steps below to make sure you're getting enough of this most basic necessity.

Drink water before, with and after every meal; it will help you toprevent overeating and obesity. Eat slowly, drink water and you will get satisfied with less food. But as with everything, be careful and don't overdo it. Drinking too much water can be toxic, so exercise moderation. Water is not a substitute for food, and you can indeed cause severe health issues if you drink too much water daily, including severe heart and endocrine system problems. And make sure that you consult your physician before you make any radical lifestyle changes!

Steps

Determine how many glasses/liters you need. You've probably heard the "8 by 8" rule - drink eight 8-ounce glasses of water per day (2 quarts/1.8 liters) - but the amount of water a person needs varies depending on his or her weight, activity level and climate. Another way to determine your specific recommended water intake is to divide your weight (in pounds) by two. The resulting number is the number of ounces of water you need each day. For example, if you weigh 150 lbs., strive to drink 75 ounces of water daily. For those who use the Metric system, divide your weight (in kilograms) by 30 (ex. somebody weighing 70 kg is going to need 2.3 liters per day). Keep in mind that these recommended intake numbers are controversial and some experts believe they are a gross exaggeration. See "warnings" below for more information.

Measure your daily intake of water. Do this for a few days. If you find that you're drinking less than the recommended quantity, try some of the following tips:

• Learn to acquire a taste for water.
• Carry water with you everywhere; put it in a bottle or other container.
• Keep a glass or cup of water next to you whenever you'll be sitting down for a long time, such as when you're at your desk at work. Drink from it regularly as you're working.

Try wearing a digital watch that beeps at the beginning of each hour. Use that as a reminder to pour yourself a glass of water. Vow to drink that water before the next beep. If you drink only one small (6 ounce or 180 ml) cup per hour, you'll have consumed 48 ounces (1.4 liters) by the end of an 8-hour workday.

Get a water purification system. Purified water tastes very good and may help make drinking water more appealing to you. Be aware, though, that as you grow accustomed to purified water, you may find that tap water leaves a bad taste in your mouth, even though it may be better for your teeth.^[1] Keep in mind that fluoride, found in small quantities in tap water, is necessary for strong, healthy teeth. ^[2] Fortunately, no water filter removes the fluoride. You'd have to use reverse osmosis, distillation, or an expensive filter specific to removing fluoride. But don't do any of that. Fluoride in the saliva bathes the teeth and prevents dental decay!

Add lemons or limes to your water. This makes it taste better and makes you want to drink more of it. Be careful not to make it too sour; just a splash of sourness should do the trick. Cucumber slices can also be added to a glass of water. Some mint leaves can be added to a pitcher of water which should be allowed to sit overnight. These are cheap alternatives to the bottled flavored water. If you do choose bottled flavored water, check the ingredients, as these are likely closer in form to lemon- or limeade than they are to water.

Eat water rich foods, such as fruits like watermelon, which is 92% water by weight. Blend up some seedless fresh watermelon flesh with some ice and place a few sprigs of mint (optional) - one of the most refreshing drinks, especially for the summertime. Cranberry juice is also another option, and has a bitter taste. Patients suffering from urinary infection caused by insufficient intake of water should drink cranberry juice and eat watermelon if not plain water everyday. A tomato is 95% water. An egg is about 74% water. Always drink water before, with and after your meals; it will help you to eat slowly and prevent overeating

Keep water cold if it tastes better for you. Keep a pitcher of water in the refrigerator at home. Add ice or freeze water in a sports bottle before taking it with you, it will eventually melt and stay cold. Bear in mind that cold water takes energy for your body to regulate the temperature, and does burn some calories. Room temperature water is better if you're dehydrated. Your body can absorb the room temperature water immediately, instead of the body having to raise the temperature of the water first in order to process it.

Climate can drastically change how much water you need. On hot days that require you to be outside, you should drink more water to counteract the fluids you lose when you sweat. This not only keeps your body hydrated, it can prevent heat-related illness. Just as important (but often overlooked) is consuming enough fluids in cold & wet conditions. The human body works much more efficiently (including heating and cooling) when properly hydrated. Inadequate water intake affects the brain's function first, which can become very dangerous (especially in extreme conditions).

Purchase a bottle the size of your water goal. Purchase a water bottle that holds the amount of water you wish to drink each day, or use a combination of 1-liter and half-liter bottles. Try to drink the water slowly throughout the day. This will allow you to easily see how much water you are consuming. However, cheating is not a helpful idea - if you don't drink all the water you intended to, don't try to chug it at the end of the day.

Tips

• Herbal tea, seltzer water and soup broth can count as part of the daily water intake.
• Make refreshing flavored water by filling a pitcher with filtered or tap water and then adding a few slices of citrus fruit, or a tea ball with herbs such as peppermint. In some places (eg India) you can buy small bundles of vetiver roots (called 'khus') to add to a large pot of stored water, to provide a lovely fragrance and flavor. Refrigerate for 4-8 hrs. Remove fruit slices or herbs/roots, so the flavor doesn't get too strong.
• Make sure you always have a glass of water at the table for every meal; eat slowly and drink water before and with your meals to prevent overeating and obesity, you will get satisfied with less food; Google "eating slowly" to learn more about it; there are now "Plates for eating slowly" that keep food warm.
• If your urine is clear, you're drinking enough water. However, if your urine is strongly colored and/or has an offensive smell, you may not be drinking enough water. Just increase your water intake and see if that solves the problem. Ask your doctor's advice if the situation does not improve in 4-5 days.
• Having a cool/cute cup or bottle can encourage you to drink out of it.
• If you sit in air-conditioned rooms most of the day, both your body and skin show the effects of dehydration. You need to drink more water, and use a moisturizer for your skin.

Warnings

• Increasing your water intake in the late evening may cause you to have to get up in the middle of the night to go to the bathroom. To avoid this, you may want to stop drinking water a few hours before bedtime--or make sure you visit the toilet before bed!
• Remember, the inconvenience of an extra loo-visit in the night is better than the organ-damage caused by inadequate water intake.
• While adequate water is essential to health, it is possible to drink too much water or any other beverage, and there has been considerable scientific debate surrounding how much water a person really needs per day. According to Snopes -http://www.snopes.com/medical/myths/8glasses.asp - the Los Angeles Times has reported that "Kidney specialists do agree on one thing, however: that the 8-by-8 (2 L) rule is a gross overestimate of any required minimum. To replace daily losses of water, an average-sized adult with healthy kidneys sitting in a temperate climate needs no more than one liter of fluid...the equivalent of about four 8-ounce (250 ml) glasses.
• People with some heart conditions, high blood pressure or swelling of the lower legs (edema) need to avoid excess water. If you have a history of kidney problems, especially if you have had a transplant, consult your doctor before increasing your fluid intakes.
• You shouldn't drink too much water while eating as it dilutes your stomach acid and can cause digestion problems.
• If you live in a place with a lot of heat (e.g., The Caribbean), you will have to drink extra water.
• It is possible to "overdose" on water. Water intoxication occurs when the electrolytes in the body are so diluted that they have trouble keeping the balance of water even inside and outside of individual cells. What that means is that drinking too much water (while not getting enough electrolytes) can cause your cells to burst. If you plan on doing heavy prolonged exercise, be sure to alternate sports drinks with regular water to keep your electrolytes in balance. Three glasses of water to one glass of typical sugary sports drink is ideal if you rely on sports drinks for electrolytes during very heavy prolonged exercise, such as a marathon.
• Gatorade and other sugary electrolyte drinks also contain acetic acid which can increase rates of tooth decay. There is no real reason to drink electrolyte drinks unless you are heavily exercising (see above).
• Be aware that some elderly individuals with difficulty walking may avoid drinking adequate amounts of water, as they have difficulty transferring/walking to the bathroom. In such cases, a bedside commode may be useful. If you are caring for such an individual, encourage them to drink the necessary amount of water and reassure him/her that you can help them with the transfer to the commode.
• It is not recommended that you reuse plastic water bottles that are intended for one time use, specifically 'number one' plastics. These bottles leach chemicals into your water after multiple uses. The bottle, if not properly cleaned, may harbor bacteria from your mouth. Such bottles deteriorate in sunlight and leach chemicals into the water even faster. NEVER store water in a car in the same disposable bottles in which you buy water. If you wish to always have water around, use a glass water bottle. Bottles like Sigg or other canteens are now more favorable due to the risk of chemical leaching when using plastic products. However, be aware that aluminum also leaches out into water, and can cause severe health problems in the long run.
• In some countries, tap water is dangerous and can cause illness. Make sure you know what's safe and what isn't.

How Can I Stop Water Retention?

Most people retain a little water, and it is fairly common. Women especially may notice an increase in water retention during the week before their period. It’s fine to stop water retention at home that is minor. Yet if water retention seems major, occurs all the time, and is continually resulting in puffy extremities or excessive weight gain, this can indicate serious health issues. If you suffer more than a little water retention, you should not try to stop water retention at home but should see a physician for a thorough checkup.

There are essentially two main things that help stop water retention. Ironically, the first of these is drinking more water. Water retention is common when we are dehydrated or low on water. The body tends toward conserving water, and will retain a bit in order to keep us hydrated. Drinking 8-10 glasses of water a day helps shed extra water, reducing water retention.

The other thing that can help stop water retention is minimizing extra sodium in the diet, which can be difficult. We usually can point to a few foods high in sodium, but just about any packaged food contains some level of sodium. Most natural food sources also have some sodium too, though the amount is negligible. If you’re having problems with water retention, lowering overall sodium intake is one of the best methods for reducing it. Look for low sodium varieties of foods, especially canned foods and prepared meals.

Try to keep sodium content to under the recommended daily allowance. This amount varies for men, women and children. However, eliminating all sodium can actually create major health issues. Usually simply buying fresher foods and preparing them at home will go a long way toward reducing sodium without completely eliminating the supply needed each day.

You can try a few other remedies to stop water retention. Caffeine, for instance, is a known diuretic, explaining its presence in many pain relievers made for women with PMS. It will shed a bit of water weight when taken in small amounts. Too much caffeine can have a reverse effect, causing dehydration and thus a cycle where the body attempts to retain water.

Some foods have a bit of diuretic effect. A little lemon juice in your water will cause more frequent urination and stop water retention. Cranberryjuice is another natural diuretic. You might substitute a glass of cranberry juice for one of your cups of water each day to stop water retention. Just about any food high in vitamin C has natural diuretic properties.

Water retention levels vary, and will go up and down depending upon a person’s diet. To stop water retention permanently means committing yourself to drinking water daily, and to eating a low sodium diet. Still, your body may retain a little water, especially if you are a menstruating woman. These symptoms may be reduced but may not always be wholly eliminated.

How to Fight Water Retention with Food:

• Eating a well balanced diet will help you fight water retention.
• Foods high in calcium such as milk, curd or buttermilk help eliminate excess fluid from the body.
• Include foods rich in potassium and Vitamin B complex: Fruits like bananas, papaya and pear; citrus fruits like orange and pineapple will help too.
• Cranberry, grapefruit, melon (watermelon, muskmelon), and avocado juices help fight water retention.
• Nuts like almonds or walnuts and flax seeds are good for water retention too.
• Other foods that will help fight water retention are lean meats like chicken, egg whites and vegetables that belong to the gourd family like bitter gourd, snake gourd etc.
• Increase your fluid intake: Drinking plenty of water (around 2-3 liters everyday), lime water, barley water or coconut water can also speed- up the process of eliminating unwanted fluids from the body.
• Use of diuretics: Diuretics are medicines that induce the kidney to eliminate excess water and sodium from the body, causing a decrease in the blood volume and thereby reducing the blood pressure. Hence, diuretics should be used under the supervision of a doctor or physician. This, of course, only applies to extreme cases of water retention wherein the patient seeks medical counsel.
• Avoid foods high in sodium or with added salt like processed salad dressings, pickles, chips and salted nuts. Any processed, packed or canned foods contain high amount of sodium and usually lead to water retention.
• Avoid excessive intake of caffeinated drinks and beverages like soft drinks, energy drinks, tea, coffee, and alcohol.

Exercise: Taking up an activity like brisk walk, running, jogging for at least 30 minutes can help combat water retention. Exercise helps dilate the blood vessels, thus increasing the amount of fluid that kidneys excrete.

An old home remedy for water retention, specifically for the legs, is to elevate the affected part while sleeping to improve blood circulation. While this does prevent the condition from aggravating, we still think that eating a well-balanced diet and exercising regularly are your safest bets against water retention. If you still experience water retention despite all the healthy foods, diets and activities in your life, maybe it’s time to let a medical professional examine you and rule out any serious ailments.