Water is essential for life, yet many of us don’t drink enough of it. I was definitely guilty of not drinking enough water. I would get busy with work and not take the time to drink water throughout the day. I would rely on coffee, tea and other beverages to get me through. This resulted in me feeling tired, getting headaches and just not functioning at my best.
About a year ago, I made the decision to start drinking more water every day. This simple change has made a huge difference in my life. I have more energy, fewer headaches, clearer skin and I just feel better overall.
In this article, I’ll go through the benefits I’ve experienced from increasing my water intake. I’ll also provide tips on how you can drink more water each day. My hope is that this inspires you to improve your own hydration. Drinking more water can transform your health and quality of life.
How much water was I drinking before?
Prior to increasing my water intake, I was drinking around 2-3 glasses of water per day. This equates to 16-24 ounces or about 0.5-0.7 liters. I was chronically under-hydrated according to health recommendations.
The Institute of Medicine recommends that adult women consume 2.7 liters (11 cups) of total water per day from all foods and beverages. For adult men, the recommendation is 3.7 liters (15 cups) per day. I was falling far short of this at just 0.5-0.7 liters per day from water alone.
My beverage intake consisted primarily of coffee, tea, juice and soda. I would have a cup of coffee first thing in the morning. At work, I would rely on soda or juice when I got thirsty. These beverages contain water, but they also have added sugars, caffeine and other ingredients. They don’t hydrate the body in the same way as plain water.
By solely relying on these other drinks, I was missing out on the many benefits of drinking more water. I frequently battled headaches, fatigue and constipation. My skin was also dull and prone to breakouts. Little did I know at the time, but all of these issues were likely caused by chronic dehydration.
Why I decided to drink more water
I had heard for years that I should drink more water. But I would brush it off and didn’t make any effort to increase my intake. A few things finally motivated me to make a change:
– At my yearly physical, my doctor recommended I drink more plain water each day for better health. She explained how even mild dehydration can cause headaches, tiredness and constipation.
– I started getting tension headaches 2-3 times per week. Pain relievers would help temporarily but the headaches kept coming back. I wondered if dehydration was triggering them.
– A friend of mine started drinking a gallon of water every day. In just a couple weeks, she raved about having more energy and clearer skin. Her results motivated me to increase my own water intake.
– I calculated how few glasses of water I was actually drinking daily. When I realized it was just 2-3 cups, I knew I had to make hydration more of a priority.
After these wake up calls, I resolved to drink more water each day over the next month. I set a goal to work up to eight 8-ounce glasses of water daily, or around half a gallon. I downloaded a water tracking app to help remind me throughout the day.
With determination and consistency, I slowly increased my water intake over the next few weeks. Soon I was able to reach my goal of drinking a half gallon of water every day. Let me tell you – this simple change transformed my health in so many positive ways!
Benefits I’ve experienced from drinking more water
Increasing my daily water intake to half a gallon has provided these benefits:
1. More energy
One of the first improvements I noticed was having more consistent energy throughout the day. When I was chronically dehydrated, my energy would drop in the afternoon. I would feel tired and have trouble concentrating.
Now that I’m drinking enough water, my energy is even and stable. I don’t experience energy crashes or the afternoon slump. I can power through my workday and still have energy left at the end of the day for exercise and family time.
2. Reduction in headaches
I used to have frequent tension headaches, 2-3 times per week. These painful headaches would throb across my forehead and leave me needing to take ibuprofen and lie down.
Since I’ve increased my water intake, I rarely get headaches anymore. I’ll only get one or two per month now and they are much less severe. Staying hydrated has been one of the most effective natural remedies for reducing my headaches.
3. Healthier looking skin
Chronic dehydration can really take a toll on skin health and appearance. When I was under-hydrated, my skin tended to look dull, flaky and prone to breakouts. No amount of moisturizer seemed to help.
But the increase in water intake has provided a big improvement in my skin’s health. It looks plumper, smoother and has a dewy glow to it now. I get far fewer blemishes and breakouts too. The water is flushing out toxins and keeping my skin hydrated from the inside out.
4. Improved digestion and less constipation
Like most people, I used to struggle with constipation and irregular bowel movements. I would only have a bowel movement every 2-3 days. And I often had to rely on coffee, prune juice or laxatives to “get things moving.”
Since increasing my water intake, I go to the bathroom like clockwork every morning. Things move along easily and I no longer have to depend on coffee or laxatives. The water helps keep everything hydrated and promotes regularity. My digestive health has never been better.
5. Less cravings and better eating habits
An interesting benefit I’ve experienced is that I have fewer cravings now, especially for salty foods. I used to always crave chips, fries and pretzels mid-afternoon. I think my body was crying out for sodium and fluids.
Now that I’m better hydrated, I don’t experience these cravings as often. I also am less tempted by sugary beverages. I used to always want soda when eating out at restaurants. Now I’m satisfied just drinking water. Staying hydrated helps to curb those unhealthy cravings.
6. Improved exercise performance
Exercise has always been a struggle for me but staying hydrated makes it much easier. I used to get fatigued so quickly during any physical activity. Now I have the energy and stamina to make it through my workout routine.
My heart rate and body temperature also stay lower when I’m well-hydrated during exercise. Drinking water before, during and after exercise helps to regulate my body and maximize performance.
7. Healthier body weight
This benefit might be partially linked to having fewer food cravings and less constipation. But drinking more water definitely seems to help me maintain a healthier body weight.
Water helps fill you up before meals, reducing appetite and calorie intake. It also boosts metabolism, which helps burn extra calories. When I was chronically dehydrated, any bit of extra weight seemed impossible to lose. Now weight seems to come off quicker just by staying hydrated.
8. Improved mental clarity
The increase in water intake seems to have boosted my mental clarity as well. When I was dehydrated, I would often feel “brain fog” and have difficulty concentrating. Now my thinking is much sharper. I feel more focused during work and better able to retain new information.
There’s research showing even mild dehydration impairs memory and brain function. So it makes sense that properly hydrating improves mental acuity. I finally understand that “water = brain power” saying now.
9. Better mood
Being well-hydrated puts me in an upbeat, positive mood. Those headaches and mental fog I used to get from dehydration would often leave me feeling grumpy. Now I feel chipper, optimistic and happy throughout my day.
Some research has linked dehydration with higher levels of anxiety and depression. So staying hydrated may help boost the “feel good” hormones and neurotransmitters in the brain. All I know is drinking enough water leaves me in a better mood.
10. Healthier overall
This sums up all the ways that drinking more water has provided huge benefits for my health. From more energy, better skin, and improved digestion down to stronger mental clarity, better workouts and a healthier weight – staying hydrated has transformed how I look and feel.
It’s amazing that such a simple habit – consistently drinking enough water every day – could improve my quality of life so dramatically. I wish I had increased my water intake years ago!
Tips for drinking more water
Based on my experience over the last year, here are some tips to help you drink more water each day:
Carry a reusable water bottle – Having water with you at all times makes it much easier to drink throughout the day. I prefer glass or stainless steel bottles over plastic. Look for one that holds at least 32 ounces.
Drink a large glass first thing in the morning – Down 16-32 ounces immediately after waking to hydrate and energize your body.
Set hourly alerts on your phone – Remind yourself to drink water at intervals through the day. Apps like Plant Nanny make this fun.
Infuse your water – Add sliced fruit, vegetables or herbs to your water bottle. This naturally flavors the water and encourages you to drink more. Cucumber, lemon and mint are refreshing choices.
Have a glass before each meal – Drinking water before eating will help you feel fuller faster so you eat less calories.
Choose water when eating out – Pass on sugary drinks. Save money and calories by asking for water with meals at restaurants.
Keep a tally – Use a journal or app to track ounces consumed. Aim to hit your daily water goal.
Drink before, during and after exercise – Staying hydrated is key for getting the most from your workouts and avoiding dehydration.
Eat your water – Foods with high water content like fruits, veggies and broth-based soups can help reach your total daily fluid needs.
Know the signs of mild dehydration – Headaches, tiredness, dizziness and dark urine signal your body needs more fluids.
How much water should you drink?
Your individual water needs can vary based on factors like age, gender, activity level and overall health. Here are some general daily water intake recommendations:
Women
– Ages 19-30 – 2.7 liters (11 cups)
– Ages 31-50 – 2.7 liters (11 cups)
– Ages 51+ – 2.7 liters (11 cups)
Men
– Ages 19-30 – 3.7 liters (15 cups)
– Ages 31-50 – 3.7 liters (15 cups)
– Ages 51+ – 3.0 liters (13 cups)
Pregnant women – 3 liters (12 to 13 cups)
Breastfeeding women – 3.8 liters (16 cups)
Again, these are general recommendations. Pay attention to your body’s thirst signals and urine color to fine tune your personal hydration needs. Urine should be light yellow – if it’s any darker, drink more water.
When to drink more water
Certain conditions and activities require boosting your water intake:
– Hot summer months – drink extra when temperatures rise
– High altitude areas – increased risk of dehydration
– High fiber diets – fluid helps fiber pass through the body
– Diarrhea or vomiting illnesses – replace lost fluids
– Blood pressure medications – some cause increased urination
– Workouts lasting over 60 minutes – replace sweat losses
– Any sports or strenuous activity – stay hydrated during exertion
Listen to your body’s signals during these times and sip on water frequently. Thirst, fatigue, headache and dark urine are signs you need more hydration.
Health risks of chronic dehydration
While I focused on the positives here, it’s important to know that chronic dehydration can have serious negative effects on your health over time. Some of the risks include:
– Increased risk of kidney stones
– Higher cholesterol levels
– Impaired physical and mental performance
– Increased risk of urinary tract infections
– Higher cancer risk
– Greater likelihood of premature aging and disease
Repeated dehydration episodes can cause cumulative damage in the body. It’s vital to stay hydrated every day to avoid these detrimental effects on health.
Watch for over-hydration
While I encourage you to drink more water, it is possible to overdo it. Drinking an excessive amount can cause electrolyte imbalances in the body. Stick to recommended daily fluid intake levels, spread throughout the day.
Signs you may be drinking too much include:
– Having to urinate every 30-60 minutes
– Urine that is clear or almost clear
– Nausea
– Vomiting
– Muscle weakness or cramps
– Confusion
– Fatigue
– Lethargy
If you experience these symptoms, consider decreasing your water intake. Always talk to your doctor if you have concerns about over-hydration.
Conclusion
I hope this article has inspired you to evaluate your current daily water intake. Are you drinking enough to properly hydrate your body and receive all the amazing benefits? Or are you chronically dehydrated like I used to be?
Increasing my plain water consumption to half a gallon every day has transformed my health in so many positive ways. I have more energy, fewer headaches, better skin and improved regularity. My workouts are stronger and I maintain a healthier weight. Even my mood and mental clarity are better.
Try tracking your current water intake for a few days. Set a goal to boost it by 1-2 more glasses daily. Gradually increase until you reach the recommended daily amounts. Consistency is key. Install new hydration habits like using a labeled water bottle and setting hourly reminders.
Your body will thank you! Staying adequately hydrated provides health benefits now and reduces the risk of chronic disease down the road. Don’t wait years like I did to reap the rewards. Start drinking more water today.