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Ah, the magic(cally bad and totally meaningless) word, “should”.
I too wish that someone could tell me exactly what to do and have that as the be-all and end-all for optimal health. How great would that be! Sadly, no health coach or expert anywhere is all-knowing. At this very moment, you’re reading words typed by someone who once put his pants on backwards twice in a row. The good news is that perfection is totally unnecessary, as it always is. There’s a good amount of room between perfection and throwing our hands up in the air and yelling out an “ugh” to whoever is listening, so let’s bravely dive into this question of how much water we should be drinking and try to find some clarity.
Health is a complex topic, not one that can be fairly summed up in a single sentence, though if I had to give it my best shot, I’d say something like, “We start with basic guidelines and tailor them until we get the personalized outcomes we’re looking for.” For those looking for someone to tell you what to do, that’s probably the best you’ll get. Can I retire now?
There are some broad guidelines to follow, like aiming for eight glasses of water a day, but beyond general guidelines like this, we must each tailor our strategy to fit our own life. For more on this idea, see my article There’s Only One True Expert on your Health.
Why there isn’t a single answer
Since we are unique individuals, there is no one-size-fits-all rule. For example, if you live somewhere hot and dry, you may need more water than someone who lives in a less-hot and less-dry area. If you exercise a lot, your body may need more water. Depending on your body type and size, you may need more or less water than others. Those of us with more physical mass need more water in order to deliver oxygen and nutrients to our entire bodies.
In conclusion, start where you are and make some small tweaks (see below for actual strategies to experiment with and see my article on Comfortable Change), and tailor a basic rule until it gives you the outcome you like. See what’s manageable to keep up with and what amount of water has you feeling your best. This can be tricky since there are so many factors that play into how we feel, but we can do our best, and even putting a little bit of thoughtfulness toward this over time is plenty to see tangible results. Small actions are the path to lasting change.
Benefits of hydration
- Maintain body temperature
- Deliver oxygen and nutrients to cells efficiently
- Remove wastes including toxins from cells to excrete
- Cushion joints, protect sensitive tissues like spinal cord
- Improve sleep and cognition
- Feel more energized and less sluggish
How to Drink More Water
As when making any behavior change, starting small with one action at a time, and only moving on when that one action feels automatic, is the best strategy to achieve lasting results. It can be slow, but it’s faster than trying something, then giving up after a week, and repeating for years on end.
- Choose a specific time of day for a glass of water – for example, right after waking up
- Use vibrating alarms throughout the day to remember to sip on water
- Drink a glass in the 30 minutes leading up to each meal
- Add fruit or drink more tea when plain water gets too boring
- Order a water along with your favorite beverage at restaurants
- Drink tea in the evening or when watching your fav TV show
- Keep a water bottle on you all day
Glass water bottles
All lasting healthy change starts with some tiny wins to build confidence. The importance of tiny wins cannot be overstated. Taking tiny steps gets momentum going and builds self-confidence. Carrying a water bottle around can be a great way to take sips throughout the day. Meshbottles is a company that sells glass bottles (affiliate link). If you tend not to like the taste of water, plastic bottles can leach into water and make it taste funky, where glass will not. These bottles are also environmentally friendly. There is no plastic involved, only glass and silicone, meaning reduced exposure to plastic chemicals for us. They are heavy, sturdy, quality bottles with a silicone lining for gripping and protection if you’re clumsy like me and tend to drop things. Meshbottles sells glass bottles, some with glass straws if you like, in sizes of 16oz and 32oz.
Their pricing is in the range of $20 to $30. Personally, I like their 16oz bottle option as finishing and refilling a handful of times per day is a way to achieve tiny wins often – build that confidence! Please note that clicking on the image or button below will take you to the Meshbottles site outside of Core 5. I may earn a commission if you make a purchase. This will not affect prices for you.
