How to drink water effectively:

Week #2: Hydration Challenge

In this week’s challenge you will learn how to drink water effectively.

Drinking sufficient water each day (not soda!) to maintain a healthy level of hydration is a “keystone habit.” It is essentially a catalyst for other good habits. According to Charles Duhigg the author of the book, “The Power of Habit”, “keystone habits” once established, can naturally put the rest of your life in order.

Why drink water?

Conquering your water goal allows you to gain tremendous health benefits including successful weight management. Water is the most important component to losing weight permanently. And it is the best beverage your can chose for your proper hydration.¹

Developing this smart hydration habit will aid you in long term weight loss.

Outlined below is my simple 3-step habit change program. It will inspire you to increase and automate your water consumption.

Reasons to drink water

Did you know that about 75% of American are chronically dehydrated? Water however is crucial for a number of essential body functions. Proper hydration does the following:

Keeps your metabolism revved
Water prevents constipation and aids the body in flushing out body waste and fat. The kidneys do not work properly if there is not enough water in the body. Therefore, suboptimal kidney function makes the body recruit the liver to help reduce the body’s waste products. Less fat is metabolized if the liver cannot properly function which causes more fat to remain stored in the body.

Boosts body performance and concentration
Inadequate fluid intake leads to deteriorating body performance. Even minor dehydration can lead to a worn-out feeling and slowed concentration. Dehydration increases blood viscosity and decreases blood circulation. As a result, muscles use anaerobic metabolism and this decreases body performance and concentration.

Helps you feeling full
After drinking water, the stomach becomes full and the tendency to overeat decreases. Dehydration on the other side can be misinterpreted as hunger. Thus, one eats despite lack of hunger.

No calories
I know it’s obvious…But I want to emphasize it. Water contains zero calories. As mentioned and referenced above, there is no better replacement for high-calorie drinks such as sodas, sugary drinks and alcohol that often cause weight gain.

Bottom line: Water is essential for fat burning, increasing energy, improving digestion and diminishing cravings.

What are you waiting for? Before your read on, just grab a glass of water. Cheers!

How much water to drink?

The recommended daily water consumption varies according to gender, age, and geographic location. The Institute of Medicine has set an adequate intake of 91 ounces (2.6 liters) for women (about 11 cups) and 125 ounces (3.7 liters) for men (about 15 cups) .² It is important to note that this is a general guide but not a daily target. For most people about 80% of this comes from beverages; the rest comes from what you eat (fruits, vegetables).

To assess your specific needs you may want to use your weight as a measure. Divide your weight in pounds by half. Convert this number to ounces. For instance, if you are a 140 lb. woman you should attempt to drink 70 oz. (approx. 2 liters) or 8 cups of water per day.

Eight glasses of water every day?

That is a lot of liquid! Despite knowing about the many benefits of meeting your daily water quota, drinking enough water is still a struggle for most of us.

Sometimes the daily water quota is not enough considering the fact that you may need to increase your daily water intake during hot weather, pregnancy, breast-feeding, flights, or during periods of physical exertion.

One thing is sure: you should never wait until you are thirsty to drink water. By the time the brain signals arrive, dehydration already occurred.

A good rule of the thumb is to drink enough water so that you have very little smell or color to your urine.

Baby Steps: How to drink water effectively

The most crucial factor to successfully increasing your daily water consumption is increase access to clean water. Carrying a water bottle around helps to remind you that you need to drink.

Below is a simple 3-step habit change that will help you to increase and automate your water consumption.

The best thing to do is to start with a tiny behavior you want to automate:
Grab a reusable water bottle and put an inspirational sticker onto it. Or write your name on it with a permanent marker. Now you’re ready to drink from it throughout the day. You may put a water bottle into your purse, desk drawer, gym bag or car, and be sure to refill it regularly. Water within your reach makes you more likely to sip on it instead of other drinks and can provide a visual inspiration to drink more water.

Step 1: Try setting computer or smartphone reminders that tell you to drink water every 2 hours, or decide on a few other “triggers” like receiving a phone call.

Step 2: Develop the routine of drinking a glass of water (8 oz/250 ml) every two hours or whenever you receive a phone call.

Step 3: After one week sticking to this habit, reward yourself with a new perfect reusable stainless steel water bottle (e.g. from Kleen Kanteen) or a BPA-free water bottle. Make sure to choose a unique design or your favorite color. The more you identify yourself with your bottle, the less likely you will lose it.
If you are like me sitting at your desk for many hours then the investment in a beautiful glass carafe you see on the picture above would be the healthiest option.

Tip: Before buying your reward, go through your existing water bottles, carafes and plastic containers. Toss away old clutter or those that you never use and make room for a helpful companion to enter your life.

Inspirations from my dear readers

Thank you to my dear readers Dawn, Emily, Julie, Morgan, Pam, Sara, Selvana, Stacy, Tara and Valerie for sending me their beautiful, smart water bottles as inspiration for other readers here on LeanJumpStart. The green one is by the way my own one - the Tupperware “Sportsfreund”. All bottles are BPA-free.

Tell Me How the Hydration Challenge Is Going For You

Please tell me how this week’s hydration challenge is going. Is it hard for you to drink a glass of water every two hours? Is it a big struggle for you going to the restroom more often throughout the day? What is your best tip on how to drink water effectively?

Take it to the next level with the Advanced 2 Week Action Plan.

1. Popkin et al, 2006, pub. Am. Journal of Clinical Nutrition, A new proposed guidance system for beverage consumption [↩]
2. Institute of Medicine, pub. Washington, D.C.: National Academy Press, 2009, Dietary Reference Intakes for Water [↩]