- 8x8 Rule: 8 glasses of 8 oz. of H2O every day (~1.8 Liters)
- The Half Rule: Divide your weight by 2 and the resulting number is how many ounces you should drink every day (e.g. 180/2 = 90 oz )
- Replacement Rule: Based on estimation of losing about 2.5 L of H2O everyday, and replacing about 20% of that from the food we eat, so you'd need to drink about 9 glasses(~68 oz or 2 Liters.)
- Professional Recommendations (from The Institute of Medicine):
Men - 13 glasses (~101 oz or 3 Liters) / Women - 9 glasses (~74 oz or 2 L)
So, pretty simple, right? You're doing well if you are drinking over 8 (8 oz) glasses of water a day. If you're exercising, you'll probably want to add more because you'll need to replace more. If you are using the "half rule" factoring in your weight, you may add a little more.
I personally have a difficult time getting in all of my water. It used to be a lot easier when we drank bottled water (oh how I love Aquafina), but for financial/environmental reasons I've cut back on that and am trying to be satisfied with tap water. My own personal trick that helps to get in all of the H2O I need is a silent rule that I've set for myself. I leave a glass next to the sink and every time I walk to/through my kitchen, I quickly fill it up with water, take a few gulps and then go on my way. I'm not drinking 8 oz. every time, probably more like 4 oz., but I make enough trips that it tends to add up. I also find that drinking small amounts at more often intervals, makes me less hungry because I'm constantly adding fluid to my stomach. Sometimes my instinct kicks in, and I'll automatically head towards the fridge or cupboard to rummage for a snack, but my water habit reminds me to veer off of that track and I grab a drink of water instead.
Anyway, there are tons of ways to help make sure you get enough water every day. Here is a link to a few of them:
http://www.wikihow.com/Drink-More-Water-Every-Day
Staying well hydrated will help to flush your system of toxins and carry important nutrients to your body. If you are doing this challenge and making a big increase in the amount of exercise you are doing, it will be very important to make sure you are getting enough water and not becoming dehydrated.
Please feel to add your two cents or questions and comments.
It is good to know how much water for my body. thanks!!
ReplyDeleteIt was hard for me to quit drinking pop and drinking more water. However, I slowly started to drink more water and less pop. Now I usually can't even drink a full can in a whole day and I drink way more water. Sometimes the plan water gets old though. I tend to drink propel or powerade zero. (even though I have heard that those sometimes aren't the best because they have aspertame in them????) But drinking more definately fills me up and I don't snack as much. Thats a huge plus.
ReplyDeleteOne more thing, I always make sure I have plenty of fruit in the house. Especially apples!!! That way when I do feel hungry for a snack its something healthy. I have also found that when you do crave something its better to have a little bit to satisfy the craving otherwise you'll go crazy and eat too much of it later down the road!!!!
ReplyDeleteI totally agree. Sometimes I try and hold out a little longer than I should to eat, and then once I do eat, I have way too much. It would have been better if I let myself have a little snack when I first felt hungry, or to have eaten my meal then instead of waiting until I was starving.
ReplyDeleteOne other tip I remember about making sure you get enough water.. A lady would take a big jug of water with her to work that had the entire amount that she wanted to drink. Her goal was to make sure she was halfway through it by lunchtime. She said that helped her make sure she got it all in every day.