We all know that water is important (our bodies are made up of ~70% water!) and that hydration plays a critical role not only in mental and physical performance but everyday health and optimal functioning.
Simply put, if you’re not drinking enough water, you’re limiting your body’s ability to function optimally and hindering performance and recovery, which ultimately limits your results.
And, the sad fact of the matter is that most people aren’t drinking enough water each day.
At this point, you’re probably wondering...How much water should you drink in a day?
Well, there is no cookie cutter answer as hydration is a very individual thing as it’s impacted by things such as age, gender, height, weight, environment, physical activity levels, etc.
Generally speaking, though, aiming to consume enough ounces of water to satisfy most of your body’s daily needs. Remember though, that the more physical activity you do and the hotter the environment in which you train, the more water (and electrolytes) you’ll need. Here is the most accurate formula
Body weight X .6 = OZ of daily water consumption
Example 200 lbs X .6 = 120 oz
What Are the Benefits of Drinking More Water?
At the outset we mentioned that the body uses water for just about every process in the body. This includes:
- Body temperature regulation
- Nutrient delivery
- Fat metabolism
- Cognitive function
- Hunger / satiety signaling
On the flip side, not consuming enough water is known to increase feelings of fatigue, reduce stamina and power output, decrease focus, and increase risk of injury.
Even mild dehydration is known to impair energy production & performance, lead to brain fog, and increase muscle cramps.
One of the really troubling things, though, is that many individuals live in this chronic state of dehydration, but they’ve become so accustomed to feelings of low energy, they think that’s “just the way their body is.”
But, it doesn’t have to be that way.
As is the case with most things in life, it just requires some awareness, action, and consistency.
For starters, just like you track your food intake and workouts using the 1UP Fitness App, you should also be mindful of your daily fluid intake.
Now, just like any other daily/weekly habit you do -- doing the laundry, meal prep, brushing your teeth, etc. -- it’s going to require conscious effort and reminding yourself (often more than once) before it becomes a habit.
How to Drink More Water During the Day?
If you’re someone who struggles to consume enough water during the day, the general recommendation we gave up above of 100-120 ounces per day can seem daunting, if not impossible.
But, when there’s a will, there’s a way.
And, remember, you consume that amount over the course of the day, not all in one go.
For instance, immediately upon waking, have a big glass of water. Depending on the size of your glass, that could easily be 16-20 ounces of fluids right there!
Another helpful tip is to keep a shaker bottle full of water with you at all times and sip it throughout the day.
And, don’t forget, as you drink water throughout the day, remember to track it using the 1UP Fitness App.
Now, what if you’re someone who doesn’t enjoy the taste of plain water, or you’re all “watered out” and want something different?
A great option is to add a scoop of amino acids to your shaker bottle, such as 1UP Her BCAA/EAA or His BCAA/EAA. This provides a sweet, refreshing treat that helps increase water intake and supports muscle recovery. It’s also very low in calories so it won’t derail your diet plan for the day -- the same of which can’t be said for juices, gourmet coffee, soda, or most sports drinks.
Another option is to put some slices of fruit in your water or a squeeze of lemon or lime. Again this adds a refreshing brightness to your water without adding a ton of sugar or calories.
One other thing to keep in mind also is that eating foods with a high water content (e.g. fruits and vegetables) also contributes to your daily fluid intake and has the added benefit of vitamins, minerals, fiber, and antioxidants.
And, speaking of fruits and veggies, if you’re in a pinch (or looking to further augment your intake of superfoods and water!), mix up a serving of 1UP Organic Vegan Greens & Reds, which contains 19 organic fruits and vegetables in every serving that supports immune system, gut health, metabolism, and a healthy digestive system.
Last, but not least, if you’re someone who is always on the go (and who isn’t these days) and/or forgets to drink enough water during the day, it may be helpful to set an alarm or reminder on your phone to help you remember to stop and hydrate.
After a couple of weeks you may find that you no longer need these reminders to tell you to drink. You’ll have created the habit and made it a part of your regular routine!