5 Ways to Increase your H2O Intake

By Emily Schmitt, RD, LDN, Campus Recreation Services

Roughly two-thirds of our body weight is water.

Water performs key functions in the body, which include protecting the body’s organs, regulating body temperature, and lubricating joints.

Without adequate fluid intake, we become dehydrated, which can leave us fatigued, anxious, irritable, and struggling to concentrate.

According to Dietary Reference Intake (DRI) values set by the Institute of Medicine (IOM), women should aim to consume at least 2 liters of fluids per day; men should aim for at least 3 liters per day.

Your daily needs increase with prolonged physical activity and heat exposure (due to water losses) – especially important to keep in mind during the warm summer months.

While other beverages (like milk, juice, tea, and coffee) can contribute to your total fluid intake, aim to drink mostly water throughout your day.

How are you going to fit water into your day?  Try out 1 of our 5 tips below:

  1. Keep water handy all day – while you’re working, driving, shopping, watching television, cleaning house, etc.
  2. Invest in a sturdy, easy-to-wash, reusable water bottle.
  3. Drink a glass of water (8 fluid ounces) at key points in your day — when you wake up, when you sit down at your desk, when you arrive home, when you return from the restroom, and with every meal and snack.
  4. Track your H20 intake. – Try counting the number of times you re-fill your water bottle daily.  Determine the number of re-fills needed to achieve your daily fluid goal, and shoot for it.  Have a Smart Phone?  Test out 1 of the many “water tracker” apps like Waterlogged.
  5. Add lemon, lime, cucumber, or a few grapes to your water for a refreshing change.

Share with us! Do you have any of your own tips for making sure you’re drinking enough water?

This entry was posted in Nutrition, Physical Wellness and tagged , , , , , , , , . Bookmark the permalink.

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