As I sit here drinking my big red 2L bottle of water (on my second refill) my mind wonders to what others would have consumed by this point in the day.
I never leave the house without a bottle of water, I instantly start to get a dry mouth. Its a horrible feeling.
Being properly hydrated is important for a number of reasons, which I will go into. But I really think people don't understand fully how important water is to their diet and really understand the implications for being dehydrated.
Hunger or thirst?
I guess the first mistake people make is thinking they are hungry when they are actually thirsty. Your body receives mixed signals that its hungry when in fact its thirsty. So try having a glass of water before you head to the fridge or pantry.
Tiredness is actually an effect of dehydration. If you're failing to get adequate fluids into you body on a daily basis I wouldn't be looking anywhere else for reason why your tired all the time, but how much water your drinking.
Feeling fuzzy or cloudy?
Can't seem to think clearly and have a cloudy mind? Yep another sign of dehydration.
Hit a plateau with your fat loss?
Just cant seem to shift any weight? Just by increasing your water intake without consciously changing anything else I can guarantee you will eat less and feel amazing, which in turn you will have more energy to move more and hey guess what before you know it those pants are now to big for you.
How much is enough?
Some recommendations is for 2-3L a day. I recommend for my clients anywhere from 3.5-4L.
The more you sweat the more you should drink to replenish your fluids.
Certain medical conditions, such as diabetes or heart disease, may also mean you need to drink more water. People with cystic fibrosis have high concentrations of sodium in their sweat and also need to use caution to avoid dehydration. And some medications can act as diuretics, causing the body to lose more fluid.
Thirst isn’t the best indicator that you need to drink. If you get thirsty, you’re already dehydrated!
How much to drink post exercises?
There is a test you can do. Weigh yourself prior to exercise and then again post exercise and not the difference in weight. For every 1lb or 500g your lose you should consume 1 pint of water.
Easy steps to drinking more water:
Buy a big bottle 1L or 2L
Set a timer to go off every 30 mins
download a drink more water app
leave a glass and bottle on your desk
drink a glass before eating
set yourself goals to drink X amount that day
switch your diet soda drinks for water
You can never drink to much...
You are better to be over hydrated and needing to go to the toilet a lot!
Than dehydrated feeling pretty crap, eating more, moving less and feeling cloudy living in a grey hazy bubble.