Nutrition Challenge #2 is to drink at least 64 oz. of water each day. How are you doing? Here are a few tips to help you reach this goal:
- Keep several water bottles around for easy access. Keep one at your desk, one in your car, one by your favorite chair at home, etc. Consider using refillable water bottles that are more environmentally friendly than disposable bottles.
- If a water bottle is not appropriate in your work place, consider using an insulated coffee cup with a lid instead. At least up here in the NW, it seems that having a coffee cup around is normal and acceptable even in many conferences. No one has to know what’s in your cup .
- Keep a pitcher of chilled water in the refrigerator for a refreshing option. Perhaps add a few slices of lemon, lime and/or orange to the pitcher for a subtle flavor boost.
- On colder days, remember that hot tea or herbal tea can count toward your water count for the day.
- Black coffee can count toward your days total water intake, but we won’t count lattes and other calorie-laden options. The less you add to your coffee the better.
- Keep a tally of your daily water consumption. Whether its on a sticky note, computer, i-phone or other easily accessible place, keep track of your progress, and be creative in finding ways to stay well hydrated throughout the day.
- Remember that if you exercise you will have additional hydration needs. So plan to drink about 4-6 oz. every 15-20 minutes while exercising (more in hot conditions or if you sweat a lot).
- Ultimately, one of the best tests to know if you are well-hydrated in the color of your urine. It should be very light-colored/almost clear. If your urine is dark you are likely not drinking enough fluids.
