Waters not that important...right?
February 01, 2017 | Greg Holder
Throughout my years of training clients one on one there is always one question I never fail to ask and one answer that I always get. 'How much water do you drink?’…. ‘Not enough’ so the question begs how come everyone knows they do not drink enough water but still continue to do so? The average person should be drinking 2.5-3 litres a day, include exercise to this and it increases to 3.5-5ltrs. If you want to know how much you should personally drink, you should be drinking 33ml per kg of body weight, then add 1 litre for each hour of exercise or strenuous activity you do and you will have your personal recommended daily water intake. The majority of the time all people need is a few ideas or tactics to drink more water throughout the day so here are my 5 tips to get people drinking more water!
- Have a large glass of water when you wake up, this hydrates you after an extended period of dehydration (sleep), it also helps wake you up and feel alert.
- Carry a bottle of water around with you. Whether you work at a desk or are always on the move, the most common reason for not drinking enough water is just forgetting and inconvenience so if you always have a bottle of water on you, you will always have a visual reminder to drink water (especially if it is out on your desk at work!)
- Have a pint of water 15-30 minutes before a meal. This should be quite easy for most people as this 15-30 minutes before a meal is usually when you are preparing the meal or possibly ordering it. This is beneficial in many ways, drinking water 15-30 minutes before a meal will increase levels of satiety (the feeling of fullness) and will reduce chances of over eating. this has also been shown to aid digestion of the coming meal.
- This is an extension of number 3, drink water when you’re feeling hungry, again this helps two-fold. Dehydration or thirst is regularly mistaken for hunger, especially hunger for sweet things. This is a trick played on the brain due to the fact that carbohydrates help retain water, therefore our body craves carbohydrates when it is dehydrated as this will help store more water, where actually hydrating would be a much better idea!
- Have a drink before bed or take a drink to bed with you. This will help keep you hydrated throughout the night. Doing this can also help quality of sleep through a number a methods, including temperature control. This is the only tip which might not be ideal for everyone. If you already have to get up in the night for the toilet then this might not be for you. I would still recommend for everyone to try and drink water before they go to bed, if this then causes more sleep disturbance due to toilet trips then this is one you can skip.