Make a Water Plan
Drinking water helps you manage your weight by speeding up your metabolic rate and regulating your appetite.
Most of my clients take on the challenge of improving their hydration levels and find it harder than anticipated. The trick is not to attempt three litres on the first day! Aim to increase your intake by around a third a week, so if you’re currently on around 5 glasses a day try for 7 in your first week and 9 in your second.
Some people have a well developed thirst mechanism but for most people getting enough water is a discipline that requires a system. Without a good plan it’s very easy to get to 4pm and realise you’ve only had three glasses. Start early in the day and make a schedule. For example, if you’re aiming for seven glasses try for one with breakfast, two before 10am, one before 1pm, two before 4pm, one before 6pm. Knowing you have to drink a glass or two of water before you next eat is a good reminder and motivator!
Choose water in a variety of formats. Your first two might be decaffeinated herbal tea. The bulk of your daytime water might come from bottles in the fridge with slices of lemon and the remainder from the cooler at work. Sparkling water is another great option.
Look for opportunities to add water to your daily life. Make it your policy to never say no to a glass of water when one is offered. Create healthy habits such as always drinking water in meetings and while waiting for takeaway coffee. If you’re struggling to keep count of your water try lining up multiple bottles in the fridge at the beginning of the day. Invest in cool bottles you enjoy using and grab one every time you hop in the car.
As you build up to your goals you may need to load your water towards the times of the day when you’re close to the bathroom. You’ll probably need different goals and habits for the weekends when your routine is different.
Drinking more water will help with your health, energy and weight loss. Try it, you won't drown!
Most of my clients take on the challenge of improving their hydration levels and find it harder than anticipated. The trick is not to attempt three litres on the first day! Aim to increase your intake by around a third a week, so if you’re currently on around 5 glasses a day try for 7 in your first week and 9 in your second.
Some people have a well developed thirst mechanism but for most people getting enough water is a discipline that requires a system. Without a good plan it’s very easy to get to 4pm and realise you’ve only had three glasses. Start early in the day and make a schedule. For example, if you’re aiming for seven glasses try for one with breakfast, two before 10am, one before 1pm, two before 4pm, one before 6pm. Knowing you have to drink a glass or two of water before you next eat is a good reminder and motivator!
Choose water in a variety of formats. Your first two might be decaffeinated herbal tea. The bulk of your daytime water might come from bottles in the fridge with slices of lemon and the remainder from the cooler at work. Sparkling water is another great option.
Look for opportunities to add water to your daily life. Make it your policy to never say no to a glass of water when one is offered. Create healthy habits such as always drinking water in meetings and while waiting for takeaway coffee. If you’re struggling to keep count of your water try lining up multiple bottles in the fridge at the beginning of the day. Invest in cool bottles you enjoy using and grab one every time you hop in the car.
As you build up to your goals you may need to load your water towards the times of the day when you’re close to the bathroom. You’ll probably need different goals and habits for the weekends when your routine is different.
Drinking more water will help with your health, energy and weight loss. Try it, you won't drown!