7 Ways to Boost Your Water Intake

By Jennifer McDougall

We all know that drinking water is beneficial to our health, yet most Americans struggle to obtain enough water each day. According to the Centers for Disease Control, individuals in the United States consume an average of 39 ounces of water per day, which is just 60% of the standard recommended 64 ounces.

Furthermore, those 64 ounces fall short of the Institute of Medicine’s daily guidelines of 2.7 liters for women (approximately 92 ounces) and 3.7 liters for men (about 125 ounces).  

Water accounts for around 60% of the weight of the human body. It is required for the correct functioning of all cells in the body and conducts critical functions like as: 

  • Maintaining body temperature 
  • Carrying nutrients and oxygen to different cells in the body 
  • Keeping the eyes, nose, mouth, and other mucous membranes moist 
  • Lubricating joints 
  • Protecting organs and tissues 
  • Eliminating waste through urination, perspiration, and bowel movements

Dehydration is caused by not drinking enough water. Even slight dehydration might make you feel sluggish and fatigued. Severe dehydration can be fatal, resulting in heatstroke, urinary and renal issues, and convulsions. Dehydration symptoms include dark urine, tiredness, dizziness, extreme thirst, and disorientation. 

Here are ten ways to help you drink enough water to stay hydrated.

  1. Add mint or citrus to your water for a tad bit of refreshing flavor and aroma. 
  2. Fill up a reusable 32 oz jug of water first thing in the morning and maintain a strict water intake schedule throughout the day so that you finish 4-5 complete jugs per day for maximum hydration. 
  3. Make a routine out of it. Every time you wash your teeth, have a meal, or go to the bathroom, drink a glass of water.
  4. Have 2 glasses of water with every meal.
  5. Make it a daily challenge by using a water juh or bottle that helps you track your water intake.
  6. Take a jug of water with you everywhere you go.
  7. Make water based smoothies with fresh organic fruit, chia seeds, and pinch of spinich.

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