Adequate hydration is important for any weight loss plan, but staying hydrated can be a challenge for even the most health-minded person. Here, nutrition experts offer tips for adding more water throughout the day.
Keep Water In Plain Sight
Having water visible to you is the first step to consuming more. "Line up eight glasses of water on the kitchen counter and sip all day long," recommends Elizabeth Somer, MA, RD, author of Eat Your Way to Happiness.
You can also up your water intake outside of the home. "Take ten gulps of water every time you pass a water fountain," Somer advises.
Snack on Hydrating Foods
Keep in mind that foods are also a good source of water for your body. "Snack on watermelon -- a big slice has the same amount of fluid you'd get in once glass of water," says Somer.
Avoid Dehydrating Foods and Beverages
Staying hydrated is as much about avoiding certain foods and beverages as it is adding them. "It is best to decrease [your intake of] fluids that dehydrate your body," notes Marlo Mittler, MS, RD, of Foodwize Nutrition Consulting in New York. "Foods high in sugar and caffeine tend to dehydrate the body, so it is best to keep these limited in our diet."
While it can be difficult to avoid dehydrating foods and beverages entirely, it's simple to modify them to make them more hydrating. "If you are going to include these in your diet, you should dilute your sugary drinks with water or load up with ice to naturally dilute them. Caffeinated drinks like coffee can be made half decaf and half caffeinated to decrease the dehydrating effects as well. Try also to drink a glass of water in between the other drinks to replenish your body," suggests Mittler.
Use a Straw
If you don't tend to drink a lot of water by habit, try using a straw. "Using a straw makes it easier to consume more fluids than when using a regular glass or sports bottle. That's often why restaurants and movie theaters give straws to have you drink more and they make more money!" observes Mittler.
Hydrate During Travel
There are special circumstances that increase your risk of dehydration. "Flying causes dehydration, because you breathe faster when there is a lower level of oxygen available, which causes water loss," says Sarah-Jane Bedwell, RD, LDN. "It's a smart idea to drink an extra glass of water before you fly and a glass every hour that you're in the air. Avoid alcoholic beverages when flying, because they cause dehydration."
Try Coconut Water
Don't limit yourself to water when you are trying to get more fluid. "I am a big fan of coconut water," says Karen Graham, RD, the owner of Integrative Nutrition Consultants in Scottsdale, Arizona. "It's often called nature's sports drink because it contains all the important electrolytes without all the junk (high fructose corn syrup, artificial colors). My clients tell me they drink more water because they love the taste and it is very thirst-quenching. Other countries, like India, have used it as an electrolyte replacer for centuries. It's really only new in the US." Try it before, during, or after a workout to add some variety.
Sources:
Personal Interview with Elizabeth Somer, 5/21/11.
Personal Interview with Karen Graham, 5/21/11.
Personal Interview with Marlo Mittler, 5/21/11.
Personal Interview with Sarah-Jane Bedwell, 5/21/11.
