150 searchable tips on almost every hydration topic!     (Search box allows multiple terms)

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MAIN TIPEXPLANATION
Don’t drink your caloriesDitch the sodas, most of them are just water loaded with sugar.
Limit how much fruit juice you drink to a max of 1 glass a day – it’s high in natural sugars and thus very calorific.
Alcohol is also very high in calories and contains almost no nutritional value (it’s actually a toxin), so take it easy on how much you drink.
[ref: fitbodyhq.com]
Drink waterZero calories, super-hydrating – need we say more? drink plenty of water to stay hydrated.
Add a slice of lemon and boom, you’ve got yourself a great-tasting, hydrating drink.
[ref: fitbodyhq.com]
Skip the sodaIf you’re still drinking soda… why?! it doesn’t matter if it’s diet soda or not, soda has absolutely no nutritional value, is filled with additives and artificial sweeteners, and is just bad news all round.
It took us a while to break the cola habit, but it’s so worth it.
Studies have shown that people drinking 2 or more diet sodas a day had waist size increases that were 6 times greater than non-soda drinkers.
Need we say any more? stick to water and avoid sabotaging your weight loss!.
[ref: fitbodyhq.com]
Take small stepsDiving head first into a super-strict diet is much harder to do than taking small steps into a new way of eating.
According to wellness expert kathy freson, if instead of focusing on cutting out prohibited foods, you begin to crowd them out with healthy alternatives, then little by little you’ll have no room left for the bad stuff.
So set a plan to add one healthy piece to your diet every single day: swap some candies for fruits, add a couple of veggies, drink water before your meals, try some ground flax seed etc.
By the time you’ve been going for a month, you’ll already be well on your way to a healthier and leaner body!.
[ref: fitbodyhq.com]
Drink 8-12 cups of water per dayDrinking plenty of water is strongly associated with improved weight loss.
Staying hydrated can help increase satiety, especially if you drink a cup of water before each meal.
[ref: builtlean.com]
Eat Fermented FoodsFoods like kimchi, sauerkraut, kefir, and yogurt can help to curb sweet cravings while also improving gut health.
Believe it or not, eating fermented foods has also been found to improve blood pressure and body composition.
45 fermented vegetables aren’t your only option either.
You can also include fermented drinks like kombucha, coconut water kefir, and kvass.
[ref: builtlean.com]
Eliminate Sugary DrinksAmericans are drinking more sugary drinks than ever, and we’re also facing higher obesity rates.
Probably not a coincidence.
Soda is filled with unnecessary sugar and calories.
Ditch the soda for water, unsweetened tea, sparkling water, coffee, and other drinks that are not loaded with sugar.
This is one of the easiest changes you can make to decrease your calories and lose weight fast.
46 not quite sold yet? check out these 5 shocking facts about coca cola.
[ref: builtlean.com]
Drink A Cup Of Water Before Every MealDrink a glass of water before every meal and snack to help increase satiety and weight loss.
Staying hydrated can help you control your hunger so that you eat less calories.
47 now, you don’t need to go crazy and drink a gallon a day like a bodybuilder.
Aim to drink 8-12 cups of water per day, approximately 8 cups for women and 12 cups for men.
48.
[ref: builtlean.com]
Have Water On The PlaneWhile alcohol, sodas, and juices are tempting, these sugar-filled beverages are full of empty calories.
Instead, opt for still water, sparkling water, unsweetened tea, or black coffee on the plane.
Staying hydrated can also help decrease your symptoms of jet lag if you’re crossing time zones, so you have more than one good reason to drink water.
[ref: builtlean.com]
Fast During Your Plane RideHumans don’t need to eat every 3-4 hours.
If it’s not a very long plane ride, it could be a great opportunity to give your digestive system a break from food by fasting.
So skip the plane food and snacks and instead focus on your hydration by drinking lots of water.
Plan on having a good meal once you’re at your destination.
[ref: builtlean.com]
Low carb elixirIt’s known as the ‘elixir of life’ and it’s a massive boon to the low carb lifestyle.
What am i speaking of? water, of course! there are a number of reasons why you want to open the tap more often when you’re low carbing.
When you wake up, start the day by downing 2 glasses of water on an empty stomach.
This assists in hydrating your entire alimentary canal as well as washing out your renal system.
Drinking before meals helps to fill you up.
Drinking 8 glasses of water a day helps prevent constipation, which can be a problem when you’re on a low carb diet.
Add a slice of lemon for variety.
Free and healthy – that’s water
[ref: cutthekillercarbs.com]
Hydrate, and then hydrate some moreWhen removing grains and sugar from the diet the body tends to lose excess fluid.
This is a good thing for most people; however, to avoid dehydration it is important to drink extra fluids.
In addition, drinking water in between meals can help keep hunger and cravings at bay.
Add in a squeeze of lemon to still or sparkling mineral water and not only are you hydrating and adding in some trace minerals, it also feels like a treat! drink water whenever the urge to eat comes along and you will find the pounds slipping off.
[ref: cutthekillercarbs.com]
Drink water oftenMost people do not drink enough water.
When they start to feel thirsty they misinterpret it as hunger and tend to snack or they satisfy their thirst with soda or coffee.
Whenever you feel “hungry”, instead of snacking, get a drink of water.
Water is calorie-free and fills up the stomach satisfying thirst and hunger.
You may be surprised how your “hunger” disappears after drinking a glass of water.
[ref: cutthekillercarbs.com]
Ultimate way to lose water weight permanentlyDrink plenty of water.
Water is not the cause of water retention, but the lack of water.
When you drink enough water, the body can eliminate excessive fluids.
If you do not drink enough water, your body retains more fluids.
[ref: cutthekillercarbs.com]
After breakfast, stick to waterOur bodies are roughly 75% water.
Pure water is a genuine zero-calorie beverage, and is one of the only things you can eat or drink that can boast absolutely no harmful ingredients! more to the point, staying hydrated is vital to properly digesting food,.
[ref: weightcrafters.com]
Drink 2 glasses of water 20m before a mealThe direct benefit is that numerous studies have shown drinking at least a full glass of water before meals will decrease the average number of calories you consume at each meal.
Dehydration – even a little bit – has also been shown to have a significant.
[ref: weightcrafters.com]
Drink a glass of cold water before every meal*proven* before you eat, have a big glass of water.
Being even just slightly dehydrated makes you prone to sugar cravings, especially if you've been exercising.
Better yet, add some ice: a german study found that drinking about 16 ounces of cold water increased me.
[ref: health.com]
Drink don’t eatDon't confuse thirst with hunger.
Drink a glass of water when you feel hungry to see if that's what you're really craving.
[ref: doctoroz.com]
Make a good decisionIf you track it, you’re more likely to make a good decision.
Some things to track: your workouts, the amount of sleep you get, what you eat, how you feel, how much water you drink, your heart rate during exercise, and how much active you are throughou.
[ref: lifetime-weightloss.com]
Drink WaterDrink water instead of juices.
Even the best of juices are unnatural as far as your body is concerned as they lack the fiber and the bulk that the human body has evolved to eat over millions of years.
Eating fruit won’t raise blood sugar levels the wa.
[ref: naturallyintense.net]
Make water your friendDon’t drink calories- drink water.
Juices (even the ones that claim to be healthy) and special drinks all add extra empty calories to your diet.
Extra calories that can increase your body fat levels and bring on type 2 diabetes and heart disease.
[ref: naturallyintense.net]
Benefits of drinking waterDrink more water.
Everyone should drink 10 glasses to as much as a gallon of water every day depending on your weight and activity level.
If you drink that much pure water every day, you won’t miss the high sugar and empty calorie juices.
Be sure to d.
[ref: naturallyintense.net]
Get enough waterMonitor your water intake to make sure you are getting enough.
Fill a container with water and carry it with you throughout the day for an accurate assessment of how much you are drinking and to ensure that you don’t get thirsty and think about drinki.
[ref: naturallyintense.net]
After breakfast, stick to water*proven* at breakfast, go ahead and drink orange juice.
But throughout the rest of the day, focus on water instead of juice or soda.
The average american consumes an extra 245 calories a day from soft drinks.
That’s nearly 90,000 calories a year—or 25 pounds! and research shows that despite the calories, sugary drinks don’t trigger a sense of fullness the way that food does.
Find out how to tell if you drink too many of your calories.
[ref: rd.com]
Eat water-rich foods and you’ll eat fewer calories overall*proven* a body of research out of pennsylvania state university finds that eating water-rich foods such as zucchini, tomatoes, and cucumbers during meals reduces your overall calorie consumption.
Other water-rich foods include soups and salads.
You won’t get the same benefits by just drinking your water, though (but you will get other benefits of staying hydrated).
Because the body processes hunger and thirst through different mechanisms, it simply doesn’t register a sense of fullness with water (or soda, tea, coffee, or juice).
Learn how to tell if you need to eat more vegetables.
[ref: rd.com]
Switch to ordinary coffeeFancy coffee drinks from trendy coffee joints often pack several hundred calories, thanks to whole milk, whipped cream, sugar, and sugary syrups.
A cup of regular coffee with skim milk has just a small fraction of those calories.
And when brewed with good beans, it tastes just as great.
You can also try nonfat powdered milk in coffee.
You’ll get the nutritional benefits of skim milk, which is high in calcium and low in calories.
And, because the water has been removed, powdered milk doesn’t dilute the coffee the way skim milk does.
Try these other calorie-free coffee hacks to wean off the bad stuff.
[ref: rd.com]
Cleanse Your PalateAre your portion control issues making it hard for you to shrink your man boobs? stop yourself from going back for seconds by grabbing a box of mints.
People often yearn for that second cookie or helping of mac and cheese because the taste of the first still lingers.
To cleanse your palate, keep mints or breath strips on hand and pop them when it’s time to quit noshing.
Not only will this rid the alluring taste from your tongue, it will also keep your mouth busy and act as a distraction.
Drinking water or tea are also helpful tactics.
[ref: eatthis.com]
Buy a Reusable Water Bottle*proven* before you begin the habit of refilling your water bottle several times a day, make sure yours isn’t laced with bpa.
A harvard study found that adults with the highest concentration of bpa in their urine had significantly larger waists and a 75 percent greater chance of being obese than those in the lowest quartile.
No wonder why drinking out of plastic bottles is one of our 40 bad habits that make you fat! to avoid weight gain, make sure your bottle is bpa-free and be particularly wary of plastics that sport a #7 recycling symbol on them, which is an indicator that bpa may be present.
[ref: eatthis.com]
Drink 64 Ounces a Day“water may just be the best pre-workout supplement when you’re looking to shed weight.
Studies have shown that strength training while in a dehydrated state can boost levels of stress hormones that hinder muscle gains by up to 16 percent,” celebrity fitness and nutrition expert, jay cardiello tells us in the best and worst celebrity weight loss tips.
“when a client is looking to trim down, i tell them to drink at least eight 8-ounce glasses of water each day and at least 8 ounces during their workouts.
”.
[ref: eatthis.com]
Mint – just smelling mint led certain study subjects to eat ‘significantly fewer’ total calories, calories from saturated fat, total fat and sugar*proven* ginger – a study found that those who drank 2 grams of ginger powder in hot water were less hungry three hours later than participants who didn’t drink it.
[ref: naturallivingideas.com]
Plain Old H2O*proven* if you drink 17oz of water before every meal, you could stand to lose 44% more weight over a 12 week period than people who don’t, according to some research.
High water foods like cucumber, watermelon and celery also work to fill you up before, or between, meals.
[ref: naturallivingideas.com]
drink plenty of waterNot only does drinking water improve your performance during exercise, it also naturally boosts your weight loss.
Drinking lots of water triggers water-induced thermogenesis, which means that your body expends energy heating the cool water that enters your body.
So drink up!.
[ref: phenq.com]
drink water before eating*proven* drinking water is great for your body, and drinking before you eat is even better.
One study proved that drinking 500ml of water before each meal reduced the energy intake from the meal.
It also helps you to identify if you’re really hungry or just thirsty.
[ref: phenq.com]
gulp h2oKick the diet beverages and vitamin-enhanced sugar-water, and reach for good old h2o instead.
Drinking water helps people feel full, and as a result, consume fewer calories.
Drinking water also significantly elevates resting energy expenditure (basically the number of calories we’d burn if we sat around all day) and lower water intake is associated with obesity.
[ref: blog.myfitnesspal.com]
add, don’t subtract*proven* instead of fixating on cutting cookies, cake and pizza, focus on adding healthy foods.
Ditching all the “bad” stuff can feel daunting.
Instead, focus on sticking to one good habit at a time (science says it takes anywhere from 18 to 254 days to form a habit).
Add in as many healthy habits as you’d like — drink more water, eat more fruits and veggies — and reassure yourself that in a few months, your brain may actually start to crave healthier foods.
[ref: blog.myfitnesspal.com]
Keep your body hydratedAn average of 2.
7 liters for child 3.
7 liter for adult water a day is perfect for optimum functioning of body processes.
Staying hydrated while working out is crucial.
Water helps muscle building and fat burning processes, and also gives you the feeling of being full.
Sometimes, all you have to do is drink water so satiate your appetite instead of hogging on unhealthy foods.
It’s not compulsion that you need to drink limited quantity of water.
It depends on people weight, climate, physical activity
[ref: wiki-fitness.com]
Stay Hydrated during workoutIt is essential that you keep your body hydrated during the workout.
The body can lose up to a liter of fluid during workouts.
It depends on the body type, the intensity of exercise and the conditions in which the person is working out.
Low water intake might lead you to the dehydration doom, especially while the body is undergoing heavy exercise.
The body sweats during workouts that increase the fluid loss.
A few gulps of fluid every 20 minutes in a workout replenish the body fluids.
You may go for plain water, or electrolyte-rich sports drink can also be perfect.
A low-calorie and sugar-free fruit juice can do wonders if sipped on regular intervals during a workout
[ref: wiki-fitness.com]
Drink Water Before Your MealDrinking water before eating help to control over food portion.
Drinking water before eating boost digestion as well as reduce our calorie intake.
[ref: wiki-fitness.com]
Freshen Your Breath and Your Muscles*proven* consider including peppermint in your pre-workout snack or drink.
In a small study published in the journal of the international society of sports nutrition, men drank 2 cups water with 0.
05 milliliters (basically, a drop) peppermint oil mixed in and then ran on a treadmill to test their stamina and power.
The mint appeared to help relax muscles, boost oxygen to muscles and the brain, and elevate pain threshold, leading to improved overall performance.
[ref: shape.com]
One Day at a TimeLong-term goals are imperative, but they can make you feel overwhelmed or discouraged at times.
Instead of thinking about how many dress sizes smaller you want to be in four months, focus on small everyday victories, suggests michael snader, bodyaware specialist and nutritionist at the bodyholiday, a health and wellness resort in st.
Lucia.
“for example, today you are going to eat breakfast, fit in a workout, and drink more water,” he says.
Stay focused on the present, and your future will be successful.
[ref: shape.com]
Drink Water, Especially Before Meals*proven* it is often claimed that drinking water can help with weight loss, and this is true.
Drinking water can boost metabolism by 24-30% over a period of 1-1.
5 hours, helping you burn off a few more calories (1, 2).
One study showed that drinking a half liter (17 oz) of water about a half an hour before meals helped dieters eat fewer calories and lose 44% more weight (3).
[ref: healthline.com/]
Get Rid of Added SugarAdded sugar is listed by many names and added to almost every processed food.
Even weight loss “friendly” foods are often packed with added sugars.
Eating more than 6 teaspoons of sugar a day can lead to significant weight gain and will prevent you from losing weight.
Sugar sweetened beverages are the most notorious for causing obesity and weight gain, and whenever possible should be substituted for water or other non-sugar options.
Replacing sugar sweetened beverages with water was linked to a 31% reduction in the risk of becoming overweight.
Whereas drinking soda and even diet soda increased overall appetite.
-3.
[ref: vixendaily.com]
Drink Water Before MealsDrinking water instead of other sugary beverages is great for weight loss, and not just because you are avoiding sugar.
Studies have shown that drinking water before meals or with a meal reduces feelings of hunger and increases satiety.
More: how to lose weight as fast as possible – scientifically proven steps studies also showed that water consumers drank fewer soft drinks and consumed 194 fewer calories a day.
Water consumers were also linked with healthier eating patterns.
-4.
[ref: vixendaily.com]
Green Tea Boost Weight LossTea is the most popular beverage in the world after water.
Tea is a good way to stay hydrated, but it’s also a great way to lose weight.
Green tea in particular contains an excellent source of phenolic antioxidants including catechins and epigallocatechin 3-gallate (egcg) which stimulates thermogenesis and therefore fat oxidation.
In a randomized clinical trial type2 diabetic participants experienced a statistically significant decrease in body weight and body mass index after drinking 4 cups of green tea per day.
-5.
[ref: vixendaily.com]
Water you waiting for? If you’re not drinking enough water, your body will let you knowThirst is an amazing sensation – quench it.
If you’re not hydrated, your body won’t be working at peak levels.
Most of your body happens to be water, by the way.
If you’re worried about “water weight,” remember that you’re likely to retain more water when you’re not giving your body enough of it in the first place.
Besides, that’s what those workout sessions are supposed to help with every other morning.
I’m not going to dictate how many glasses you should drink, though – as that’s going to vary from person to person.
[ref: chrispirillo.com]
Join the soda clubLike most people, i love carbonated beverages.
However, unlike most people, i love unflavored carbonated beverages – and if your tongue is attune to sugary-sweet drinks, you’re also the kind of person who believes that club soda tastes salty (even when it contains no sodium).
Make the move to an unflavored drink sooner rather than later.
If you need help along the way, lemons and limes can be your best friends.
If you’re going to drink something more than water, at least make sure it’s not going to hinder your progress.
If you’re a sugary-soda drinker, dropping it from your daily routine altogether will help you drop ~5 or more pounds in a single week (witho.
[ref: chrispirillo.com]
HydrateAlso an hour or two before you workout.
Water is best.
Use a sports drink during your workout (and after) only if you’re going to go an hour or more.
If you’re going to do a tough workout, stay hydrated throughout the day.
In fact, go ahead and do this whe.
[ref: zenhabits.net]
Drink water minutes before eating breakfastDrinking water in the morning, especially before eating breakfast, can give you the feeling of being full.
Thus, it can suppress your appetite to some extent.
Aside from that, it can also help you cleanse your system more effectively by flushing out toxins.
[ref: lifestylebyps.com]
Hydrate yourself by drinking lots of waterWhen you go through exercise routines, it is best to drink lots of water, so that you won’t get dehydrated.
Aside from that, it can also suppress your appetite to some extent.
In times when you feel hunger, try to drink a glass of water first, since you could have mistaken hunger for being thirsty.
[ref: lifestylebyps.com]
If you can’t avoid drinking beverages, choose those that contain less sugarDrinking beverages is something that you need to avoid in order to lose weight.
However, if you simply need to have some, then choose those that have lower sugar and calorie content.
Aside from that, put lots of ice cubes into the drinks, so that they would become diluted with water.
[ref: lifestylebyps.com]
Drink WaterStarting your day with a glass of warm water cleanses the digestive system and improves your metabolism.
Drinking water helps one to avoid eating and drinking extra calories in the form of other high calorie beverages too.
[ref: food.ndtv.com]
Carry your water bottle, drink through the dayDrink water instead of coffee, soda and save calories.
Many a times, you think you are hungry, but you are not.
Thirst signals and hunger signals are intermixed.
[ref: food.ndtv.com]
Spices Can Help TooThere are many spices that may help you to achieve your weight loss goals too.
Fenugreek, coriander seeds, dhaniya (coriander) seed and black pepper are some of the spices that are popular for its weight loss benefits.
Add black pepper to your soups and stews.
Drinking zeera(cumin) water, cinnamon water and ajwain water are also effective.
[ref: food.ndtv.com]
Don't drink your caloriesDon't drink your calories.
Skip soda, sugary juices and alcohol in favor of water.
It's better for you and has no calories.
[ref: womaista.com]
Drink more waterDrink more water.
Find out how much you ought to be drinking and why.
[ref: womaista.com]
Drink plenty of water every dayDrink plenty of water every day.
Dehydration is often mistaken for hunger, can lead to fatigue and slows down your metabolism.
[ref: ahlan.com]
Goals don’t have to be based on a weightGoals don’t have to be based on a weight.
You can set healthy goals such as drinking more water and less soft drink, eating less chocolate and more fruit or walking further and more often.
[ref: weightwatchers.com.au/]
Water water waterWater water water.
It kick-starts your metabolism.
Stop drinking soda.
[ref: zenhabits.com]
Drink the right fluids*proven* first, everyone should drink plenty of water because your body needs it to run properly.
However, research shows that water can help with weight loss.
Professor dr.
Brenda davy and her team from virginia tech university found that giving people 2 cups of water before each meal resulted in greater weight loss after 12 weeks.
The reason? it helps fill you up.
Need something more than plain water? try adding fresh fruit or sip on tea.
Research indicates that drinking tea—black, green, or white—is also associated with lower bmis and less body fat.
[ref: menshealth.com2019]
Add Some Lemon to Your Life*proven* not only is drinking lemon water a healthy, low-calorie alternative to soda or juice, but lemons themselves have also been shown to contribute to weight loss.
Just one of the citrus fruits contains an entire day's worth of vitamin c, a nutrient that has the power to reduce levels of cortisol, a stress hormone that triggers hunger and fat storage.
Additionally, lemons also contain polyphenols, which researchers say may ward off fat accumulation and weight gain.
Believe it or not, even the peel is beneficial because it is a potent source of pectin—a soluble fiber that's been proven to help people feel fuller for longer.
According to a study published in the journal of the american college of nutrition, participants who ate just 5 grams of pectin experienced more satiety.
[ref: eatthis.com]
Forget Fruit Juice*proven* while you might not think there's a huge difference between eating a whole piece of fruit and drinking fruit juice, nutritionally speaking, the two entities are most definitely not one and the same.
Whereas whole fruit contains naturally occurring sugars and fiber that can help counteract the bad effects of too much sweet stuff, fruit juice is often loaded with added sugar (such as high-fructose corn syrup) and no fiber to speak of.
According to a study led by harvard school of public health researchers, eating more whole fruits, particularly blueberries, grapes, and apples, was significantly associated with a lower risk of type 2 diabetes.
On the other hand, a greater consumption of fruit juices was associated with a higher risk of type 2 diabetes.
To get the fruit flavor without all the bad stuff, try stirring up a batch of fruity detox water instead.
[ref: eatthis.com]
Drink more waterNot drinking enough water is one of the most common causes of headaches, poor concentration and tiredness.
Long-term dehydration can lead to constipation and urinary tract infections.
Download an app such as waterlogged to remind you to drink regularly.
[ref: goodhousekeeping.com]
Drink a glass of water in the morning when you wake upFor nutritionist lisa jubilee, one of the best and cheapest ways to give your metabolism a jolt is to drink water (she suggests 20 to 32 ounces) shortly after waking.
Why? during sleep, your body's metabolic function slows down, and unless you wake up in the middle of the night to swig some water, you're not taking in any fluids.
Jubilee suggests completely rehydrating before stressing your body with any other food or drink.
"my clients who have implemented this report less bloating, more energy and a smaller appetite," she says.
Her motto for getting your inner furnace stoked and ready for the day: "rehydrate, then caffeinate!".
[ref: eatthis.com]
And drink more water in general*proven* weight loss doesn't get easier than this: simply drinking more water may increase the rate at which healthy people burn calories, according to a study in the journal of clinical endocrinology and metabolism.
After drinking approximately 17 ounces of water (about 2 tall glasses), participants' metabolic rates increased by 30 percent.
The researchers estimate that increasing water intake by 1.
5 liters a day (about 6 cups) would burn an extra 17,400 calories over the course of the year—a weight loss of approximately five pounds!.
[ref: eatthis.com]
Drink less alcohol to increase fat burnWhile drinking in moderation every so often won't do too much harm to your waistline, making it a habit can slow down your metabolic rate.
Why? when your body has a cocktail to break down, it takes precedence over any food that you've already eaten that's waiting to be digested.
This slows down the entire metabolic process.
On the occasions that you decided to indulge, stick to low-calorie drinks.
Alternate your alcohol with water to slow your pace, and cut yourself off after two drinks.
Avoid ordering high-cal bar food like fries and burgers.
An important note: wine in moderation can have numerous benefits, including weight loss!.
[ref: eatthis.com]
Give up sugary energy drinks*proven* caffeine may provide a bit of a boost to the metabolism, especially when ingested before exercise, but no amount of metabolic boost can burn off the empty calories that energy drinks supply.
According to one study published in mayo clinic proceedings, a typical energy drink serves up a quarter cup of sugar—calories that hit your body all at once and trigger fat storage.
If you want to burn calories, try the miracle beverage known as tap water.
[ref: eatthis.com]
Carry a Water Bottle Everywhere*proven* did you know that 60 percent of the time we inappropriately respond to thirst by eating instead of drinking? so says a study in the journal physiology & behavior.
Experts believe the mistake stems from the fact that the same part of our brain controls hunger and thirst, and sometimes it mixes up the signals.
Not only will keeping a water bottle around help you respond to thirst correctly, but chugging water can help you feel full, keep your metabolism humming, and even help you debloat!.
[ref: eatthis.com]
Learn To Love Lemons*proven* not only is drinking lemon water a healthy, low-calorie alternative to soda or juice, but lemons themselves have also been shown to contribute to weight loss.
Just one lemon contains an entire day's worth of vitamin c, a nutrient that has the power to reduce levels of cortisol, a stress hormone that triggers hunger and fat storage.
Additionally, lemons also contain polyphenols, which researchers say may ward off fat accumulation and weight gain.
Believe it or not, even the peel is beneficial because it is a potent source of pectin—a soluble fiber that's been proven to help people feel fuller, longer.
According to a study published in the journal of the american college of nutrition, participants who ate just 5 grams of pectin experienced more satiety.
[ref: eatthis.com]
Myth: Juicing is a great way to eat your fruits and veggies*proven* *myth* the problem is that juicing eliminates a food’s fiber—and your digestive system needs fiber.
In a review of studies by the american college of cardiology , researchers also found that juicing concentrates calories.
As popular science explains, “you’re basically just drinking sugar water with some vitamins in it.
” to at least partially correct this problem, you can add some of the removed pulp back into your drink, but in all honesty, you’d probably be better off just eating an apple and some raw veggies.
[ref: urologyofva.net]
Myth: You need sports drinks to replenish your electrolytes*myth* for high-endurance athletes who exercise for prolonged periods of time, sports drinks are a good way to hydrate and quickly get some electrolytes, potassium, and sodium into the body.
The problem is, the majority of people who drink these beverages are not endurance athletes, and they’re downing a ton of sugar.
For people who are less active, that could lead to weight gain; for kids, consumption of sports drinks has been linked to childhood obesity.
In short: for most people, water is best, and if you do reach for a sports drink, limit your intake and opt for the low-sugar versions.
After all, consuming too much sugar can have a serious impact on your health.
[ref: urologyofva.net]
Peep at your peeIt should be pale yellow.
If it’s not, it’s a sign you may need to drink more water.
Studies show even mild dehyration zaps energy and lowers concentration.
If you find it hard to take the suggested amounts, try adding fresh fruit, veg and herbs to water – cucumber and mint has a lovely spa-inspired flavour.
[ref: goodhousekeeping.com]
Slurp smartlyJuices, smoothies, herbal tea and fruit based drinks contain high levels of phosphoric and citric acid as well as sugar, which can cause dental decay, erosion, cracks and chipping.
Avoid this by following these drinks with a ‘chaser’ glass of water, swilling it around your mouth to wash away the acidity and sugar that has come in contact with your teeth.
The added bonus? you’ll help slay unsightly stains that coloured drinks can cause.
[ref: goodhousekeeping.com]
Drink more waterFizzy sugary drinks can be so tempting, but they don't keep you very hydrated and they can cause a serious sugar crash, so try drinking more water.
I like to add a squeeze of lemon juice to mine to make it more exciting.
[ref: hungryhealthyhappy.com]
Pay attention to your peeYes, this isn't the nicest goal to set yourself this year, but taking a look at the colour of your pee can help you to see if you need to be drinking more water.
You should be aiming for a light yellow to clear colour.
[ref: hungryhealthyhappy.com]
Keep yourself hydrated*proven* drinking water day in and day out can get a little boring, but it's super important for your body.
A 2013 study published in the journal frontiers in human neuroscience found being dehydrated can seriously impact your brain's performance—and on top of that, it can also make you feel tired, give you headaches, make you dizzy, and give you dry skin.
So drink up—even if that means adding some fruit in to make it a little more fun.
[ref: bestlifeonline.com]
Don't drink diet soda*proven* the diet versions of your favorite sodas might seem healthier, but they're not.
One 2015 study in the journal, nutrients, showed that diet soft drinks were associated with increased waist circumference.
Instead, stick to water—and leave the so-called "healthier" beverages behind.
[ref: bestlifeonline.com]
Drink infused waterInstead of drinking soda, go for some naturally-sweetened infused water.
Whether it's cucumbers for a zen spa-like experience or some berries, you'll be hydrated, energized, and ready to take on the world.
And the best part? unlike soda, there won't be any negative impacts to your health.
[ref: bestlifeonline.com]
Start tracking your water intakeWith all of the tedious tasks occupying your day, drinking enough water is probably one of the last things on your mind.
However, you need to start making it a priority to drink at least four to six 8-ounce glasses of water per day, according to harvard medical school.
That way, you can avoid the side effects of dehydration, which include far more frequent headaches and slowed brain function.
[ref: bestlifeonline.com]
Dilute your juice with waterYou don't have to give up your favorite fruit juices entirely just to be healthy.
But you can cut the number of calories you're consuming in half just by diluting your drink with water.
It's the same flavor with half the sugar!.
[ref: bestlifeonline.com]
Drink more water*proven* drink more water.
A health(dot)com study carried out among overweight or obese people showed that water drinkers lose 4.
5 more pounds than a control group! the researchers believe that it’s because drinking more water helps fill your stomach, making you less hungry and less likely to overeat.
The amount of water we need is dependent on various factors such as humidity, your physical activity, and your weight, but generally, we need 2-7 to 3-7 liters of water intake per day.
[2] since food intake contributes about 20% of our fluid intake, that means we need to drink about 2-3 liters of water or about 8-10 glasses (now you know how the 8 glasses recommendation came about!).
One way to tell if you’re hydrated — your urine should be slightly yellow.
If it’s not, like it’s dark yellow or even orange, you’re not getting enough water!.
[ref: personalexcellence.co]
Cut down on deep-fried foodCut down on deep-fried food.
Deep-fried food contains acrylamide, a potentially cancer-causing chemical.
According to a bbc report, an ordinary bag of crisps may contain up to 500 times more of the substance than the top level allowed in drinking water by the world health organisation (who)! when i consume oily foods, i feel sluggish.
Go for food prepared using healthier methods instead, such as grilling, steaming, stir-fry, or even raw food.
Reduce your intake of fast food, fries, doughnuts, chips, wedges, and deep-fried food.
[ref: personalexcellence.co]
Cut down on sugary food/drinksCut down on sugary food/drinks.
Sugary food consists of your candy bars, pastries, chocolate, cookies, cakes, and jelly donuts.
Not only do they not fill you, but they trigger you to eat more due to the sugar rush.
Eating once in a while is okay, but not daily.
Go for healthy snacks instead.
Sugary drinks are unfortunately sold everywhere today, namely in the form of soda and sweet drinks.
These drinks are unhealthy and cause weight gain.
Go for plain water, green tea, or vegetable juices instead! read more: 5 reasons to quit soda (and how to do it)
[ref: personalexcellence.co]
Don’t drink alcoholDon’t drink alcohol.
Alcohol is a diuretic, which means it drains water from your body.
Not only that, but alcohol is repeatedly proven to have negative effects on our body and health — impacting the proper functioning of our brain, liver, lungs, and other major organs.
If you drink alcohol regularly, it’s time to cut it out, or at the very least, reduce your consumption.
[ref: personalexcellence.co]
Bring a water bottle when you go outBring a water bottle when you go out.
That way, you can drink whenever you want.
It saves you money and you don’t need to resort to bad alternatives like soda.
[ref: personalexcellence.co]
…but tackle them one at a timeWhen it comes to sustainable lifestyle changes, less is often more.
Concentrate on making one small change at a time.
For example, to stay hydrated throughout the day (and avoid mistaking thirst for hunger), aim to make drinking 2 cups of water first thing in the morning a habit for one week.
Then, stack another healthy habit the following week.
[ref: blog.myfitnesspal.com]
Just add waterWhile it might seem less tasty than usual at first, watering down super sweet drinks like lemonade and juice can help you address a hankering while still sticking with your daily calorie goal.
Better yet, swapping some sugary drinks for water altogether can help you keep the weight off for good, too.
[ref: blog.myfitnesspal.com]
Drink waterZero calories, super-hydrating – need we say more? drink plenty of water to stay hydrated.
Add a slice of lemon and boom, you’ve got yourself a great-tasting, hydrating drink.
[ref: fitbodyhq.com]
Be patientYou may have come across this article because you are dying to lose your belly fat fast, but the truth is that losing weight – especially only fat – does not happen overnight.
While you can lose 10 pounds in one day simply by dehydrating yourself, it will be almost entirely water weight.
On the high-end, you can lose 1.
5% of your body weight in fat per week.
Much more than that, and it’s more likely you’ll be losing muscle and/or water.
So a 200 pound man can lose 3 pounds of pure fat per week,16 which is a hefty 1,500 daily calorie deficit.
Just because you want to lose weight faster, doesn’t mean you should, or you will.
Be patient, follow your plan, and the excess weight will come off
[ref: builtlean.com]
Fast During Your Plane RideHumans don’t need to eat every 3-4 hours.
If it’s not a very long plane ride, it could be a great opportunity to give your digestive system a break from food by fasting.
So skip the plane food and snacks and instead focus on your hydration by drinking lots of water.
Plan on having a good meal once you’re at your destination.
[ref: builtlean.com]
Low carb elixirIt’s known as the ‘elixir of life’ and it’s a massive boon to the low carb lifestyle.
What am i speaking of? water, of course! there are a number of reasons why you want to open the tap more often when you’re low carbing.
When you wake up, start the day by downing 2 glasses of water on an empty stomach.
This assists in hydrating your entire alimentary canal as well as washing out your renal system.
Drinking before meals helps to fill you up.
Drinking 8 glasses of water a day helps prevent constipation, which can be a problem when you’re on a low carb diet.
Add a slice of lemon for variety.
Free and healthy – that’s water
[ref: cutthekillercarbs.com]
Hydrate, and then hydrate some moreWhen removing grains and sugar from the diet the body tends to lose excess fluid.
This is a good thing for most people; however, to avoid dehydration it is important to drink extra fluids.
In addition, drinking water in between meals can help keep hunger and cravings at bay.
Add in a squeeze of lemon to still or sparkling mineral water and not only are you hydrating and adding in some trace minerals, it also feels like a treat! drink water whenever the urge to eat comes along and you will find the pounds slipping off.
[ref: cutthekillercarbs.com]
Drink 2 glasses of water 20m before a mealThe direct benefit is that numerous studies have shown drinking at least a full glass of water before meals will decrease the average number of calories you consume at each meal.
Dehydration – even a little bit – has also been shown to have a significant.
[ref: weightcrafters.com]
WaterAdd this to your list of reasons to drink plenty of h2o: because the symptoms of hunger are similar to those of dehydration, it's possible for your body to mistake thirst for hunger, tricking you into eating more than you need to.
[ref: health.com]
Stay Hydrated during workoutIt is essential that you keep your body hydrated during the workout.
The body can lose up to a liter of fluid during workouts.
It depends on the body type, the intensity of exercise and the conditions in which the person is working out.
Low water intake might lead you to the dehydration doom, especially while the body is undergoing heavy exercise.
The body sweats during workouts that increase the fluid loss.
A few gulps of fluid every 20 minutes in a workout replenish the body fluids.
You may go for plain water, or electrolyte-rich sports drink can also be perfect.
A low-calorie and sugar-free fruit juice can do wonders if sipped on regular intervals during a workout
[ref: wiki-fitness.com]
Don’t Starve Longer Eat within 30 MinuteThe post-workout phase is a crucial one as the body is in need of hydration and energy.
Almost all fitness legends and athletes suggest having a meal immediately after a workout session, not delaying it beyond half an hour.
The body loses vital amino acids, glycogen, and electrolytes during a workout.
Replenishing these is mandatory to stay fit.
Exercises deplete the muscle’s fuel resources causing breakage of muscle tissues.
It might sound unusual, but in the long run, the weak, damaged muscle tissues are replaced by stronger ones.
However, this replacement happens, if the muscle’s resources are replenished immediately after a workout.
Your hungry muscles should be feed with the raw materials they need within 30 minutes after completing your workout
[ref: wiki-fitness.com]
WatermelonSweet and full of hydrating water, this fruit is a great food to fill you up without filling you out.
[ref: nursingdegree.net]
Drink plenty of water every dayDrink plenty of water every day.
Dehydration is often mistaken for hunger, can lead to fatigue and slows down your metabolism.
[ref: ahlan.com]
Stay hydrated*proven* research shows that many of us underestimate the risk of dehydration, which is linked to health problems and death.
The right amount of fluid intake is unique to each individual, but if your urine is dark, you probably aren’t drinking enough.
[ref: readersdigest.ca]
Drink more waterNot drinking enough water is one of the most common causes of headaches, poor concentration and tiredness.
Long-term dehydration can lead to constipation and urinary tract infections.
Download an app such as waterlogged to remind you to drink regularly.
[ref: goodhousekeeping.com]
Drink a glass of water in the morning when you wake upFor nutritionist lisa jubilee, one of the best and cheapest ways to give your metabolism a jolt is to drink water (she suggests 20 to 32 ounces) shortly after waking.
Why? during sleep, your body's metabolic function slows down, and unless you wake up in the middle of the night to swig some water, you're not taking in any fluids.
Jubilee suggests completely rehydrating before stressing your body with any other food or drink.
"my clients who have implemented this report less bloating, more energy and a smaller appetite," she says.
Her motto for getting your inner furnace stoked and ready for the day: "rehydrate, then caffeinate!".
[ref: eatthis.com]
Myth: Exercising on an empty stomach first thing in the morning burns fat faster*myth* the theory: if there’s nothing in your stomach, your body will be forced to burn fat for energy.
The reality: your body may turn to muscle for fuel, which, in turn, will give you less energy for your workout and potentially cause dehydration, hyperglycemia, and lightheadedness.
Some experts also warn that this approach could actually slow down your metabolism.
To optimize your workout, eat a light, easily digestible meal 90 minutes before exercising.
Follow our meal plan for what to eat before, during and after a workout.
[ref: urologyofva.net]
Myth: Avoid dehydration by drinking lots before and during exercise*proven* *myth* most people have been so conditioned to worry about dehydration that overhydration isn’t on their radar.
The problem is, when you ingest too many fluids, the sodium in your body is depleted, and you can start feeling symptoms similar to dehydration (nausea, disorientation, headache).
Plus, according to men’s journal , if you’re overhydrating while working out, you could also develop something called exercise-associated hyponatremia (eah)—during which your brain cells swell, potentially leading to unconsciousness and even death.
To prevent this deadly problem, listen to your body.
Experts say that thirst is a reliable gauge for when your body needs water.
[ref: urologyofva.net]
Myth: You can sweat out toxins*myth* while sweat contains tiny traces of toxins, you won’t be able to eliminate a significant amount that way.
That’s what your liver and your kidneys are for—and they’ll do the job better than any sauna.
“a more effective route would be to focus on hydration and eating a clean, fiber-filled diet,” says cohen.
“this will help your kidney and liver facilitate their detoxification process and reduce the danger that could come from ignoring these key organs.
” if you’re worried about more extreme toxins, like bpa or heavy metals, you should see a doctor.
Here’s why you might be sweating more than everyone else around you.
[ref: urologyofva.net]
Myth: The more you sweat, the more fat you will burn*proven* *myth* fact: during an intense cardio session, you may feel like the pounds are literally sweating off of you.
But sadly, that's not the case.
According to 2008 research in acsm's health & fitness journal, you indeed lose weight when you sweat, but you are losing water, not fat.
Sweating is your body's way of cooling down by releasing stored hydration.
All it means is, you need to rehydrate.
[ref: bestlifeonline.com]
Start tracking your water intakeWith all of the tedious tasks occupying your day, drinking enough water is probably one of the last things on your mind.
However, you need to start making it a priority to drink at least four to six 8-ounce glasses of water per day, according to harvard medical school.
That way, you can avoid the side effects of dehydration, which include far more frequent headaches and slowed brain function.
[ref: bestlifeonline.com]
Myth: You need electrolytes after every workout.*myth* false.
It is a common myth that people think electrolytes are critical for hydration.
Electrolytes are essential for many functions within the body.
These are essential minerals, such as potassium, sodium, and calcium, your cells need to function correctly.
Magnesium and phosphate are two additional types.
Most of the time, people get the electrolytes they need through the food they eat.
However, there are times when the body will see a drop in electrolytes and needs them replenished quickly to avoid problems.
Most of the time, when the amount of water in your body changes significantly, that can cause a drop in electrolytes
[ref: noom.com]