While we hear over and over again how important it is to drink lots of water, it can feel like a mystery to determine how much water is the right amount. Plus, when you’re stuck at home all day and not moving much, does that mean you should still be drinking the same amount? How do you determine if you’re drinking enough water for the day?
In order to make sure you’re drinking enough water, we consulted Brianne Munch, a certified personal trainer and author of the e-book B-Fit: The Ultimate Macro Tracking Guide, to get some insight on the matter. After handling numerous clients as an online health and fitness coach, she shared some tangible tips on how to drink the right amount of water for your body type.
Measure out how much water to drink.
The easiest way to calculate the amount of water you should be drinking is to divide your body weight in half. “Divide your body weight [number] in half, and that’s how many ounces you should have a day,” says Munch. “So I weigh 140, which means I should drink 70 ounces a day. Which is about three and a half water bottles worth of water.”
Do this simple calculation yourself, and challenge yourself to drink that much water every day!
Drink a big glass of water in the morning.
Now that you know how much water to drink, start your day off with a big glass of water. Yes, even before your coffee or your breakfast. It will make a huge difference.
“It gets your metabolism going, it starts fueling your body,” says Munch. “It even gets you hydrated and wakes you up.”
Drink water continuously and you’ll feel energized.
Not only does having a glass of water help your body wake up in the morning, but continuously drinking water can help your energy levels throughout the day.
“I noticed that when I continuously drink throughout the day, my energy is on point, [and] I feel good. I’m not bloated and I just get through the day more easily,” says Munch. “I’ve had a bunch of my clients who have followed this protocol—dividing their weight by two—and drinking that many ounces of water a day, and their energy has improved tremendously.”
Drink out of something fun.
Katie Boyd, Nutritionist, M.S. recommends that you find a fun cup or bottle to drink out of, because it makes the task of drinking water a bit more enjoyable throughout the day. “Get a cup that you like to drink out of,” says Boyd. “I even take it one step further and purchase a gallon jug and write saying on the side of it that is inspiring and motivational.”
Eat your fruits and vegetables.
Simply drinking water isn’t the only way to stay hydrated throughout the day! There are many water-rich, hydrating foods that you can consume that can also help you bring up that water count. Some easy ones to snack on include cucumbers, peaches, carrots, strawberries, and jicama.
Check your urine.
Now that you’ve been drinking the right amount for your body weight, the real indicator is actually in your urine. According to Dr. Michael O’Brien, M.D., founder of New York’s Beacon Primary Care, you should be drinking enough water so that your pee is a pale yellow.
While the urine test is a simple way to evaluate proper water intake, there are numerous other signs to look out for if your body isn’t getting enough water, like feeling unnecessarily hungry or even gaining water weight.
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