Water is an essential nutrient and an integral part of many body processes. Many Americans fail to drink enough water each day for optimum health, leaving them vulnerable to dehydration, headache and fatigue. In an article published in the "Journal of the American Dietetic Association" titled Water: An Essential but Overlooked Nutrient, Susan M. Kleiner, Ph.D., R.D indicates that insufficient water consumption can impact the risk of developing urinary tract, breast and colon cancer. Developing a simple strategy can help improve water consumption.
Find Your Pleasure
If you aren't a fan of the taste of water, try several different types. This can include bottled spring water, filtered water and flavored water, as long as it contains 10 calories or less per serving. Crushed ice is an option as long as you let it melt in your mouth rather than risk damaging your teeth from chewing it.
Determine Your Needs
Typically, an adult needs around eight cups of water each day. Someone who is very active, ill or spending time in the heat may require more. Urine color is often an indicator of whether you are drinking enough water: pale or straw-colored urine indicates proper hydration while yellow or dark urine may mean you aren't getting enough fluid. Your physician can offer guidance on exactly how much water you need each day. Compare your daily needs to the container you drink from. If you need eight cups of water each day, that translates to a little more than three 20-oz bottles.
Keep It Cold
Cold water is often more desirable than tap water, water that has been sitting, or lukewarm water. Keep your water refrigerated at home and carry a small cooler with you if that helps you increase consumption.
Sip All Day
Rather than forcing down large amounts of water, try to sip throughout the day. Don't depend on thirst to signal when it's time to drink up. MayoClinic.com says that by the time you're thirsty, you already may be mildly dehydrated. Simply keep water with you and drink a few ounces at a time from morning until night. Consume extra water a couple of hours prior to exercise.
Use as a Dieting Tool
Water consumption can help with weight loss. Drink a cup of water about 10 minutes prior to mealtime and then drink water along with your meal. Drink a small amount after the meal. This extra water may help you feel full more quickly allowing you to consume fewer calories.
Alternate with Other Beverages
If you are find increasing your water intake difficult, try alternating it with your favorite beverages. Drinking a cup of water in between each can of soda, for example, is better than not drinking water at all. Eventually, you may develop more of a taste for water and desire the soda less.
Keep a Journal
Keep a simple journal of your water drinking, complete with squares to check off as you work toward your daily goal. Reward yourself for a week of meeting your goals. If you get to the end of a day and find yourself more than one cup of water behind, don't force yourself to drink two or more cups at once as you may become repulsed by water, feel sick or get up repeatedly to void during the night. Instead, plan new ways to achieve the next day's goal.
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