7 tips to drink enough water every day

Drinking more water sounds really easy, but drinking enough water can be a challenge. There are many benefits to drinking enough water. If your water intake is not equal to what you lose in water, you can become dehydrated. There are several (health-related) reasons why drinking enough water is important. I have listed a few for you! 

 

♥ Water helps to keep the balance of body fluids
♥ Water helps to keep the muscles flexible.
♥ Water helps to keep skin beautiful and to give you that special glow.
♥ Water helps you kidneys.

We probably all know that drinking water is good for us. But let’s be honest, do you really drink more than 2 liters of water every day? Well, not me. Here are some tips to make sure you drink that extra bottle of water.

water

1. ADD A TASTE

Water is quite boring, so you can add almost any taste to it! For example, fruit (berries, orange, lemon, pomegranate or watermelon), vegetables (cucumber or celery), or spices (mint, lavender, cinnamon, vanilla). It gives that little bit extra to your regular water. There are also special water bottles for sale with a part where you can put fruit, vegetables or herbs. These are called infusion bottles. Google it 😉

2. TRY AN APP

There are several apps that will help you manage your water intake. For example ”Water your body” or “Waterlogged”. If you don’t want to use an app, you can aslo put some alarms for yourself on your phone reminding you to drink a glass of water. Or two glasses. ?

3. CARRY IT AROUND

If you always have a water bottle within reach, it gets easier to drink more. You keep reminded to drink water everytime. Be prepared! Wherever you go, always make sure you have a bottle of water.

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5. DIY REMINDER

Buy a clear bottle that you can write on. Mark with lines the amount you want to have drunk at a certain time and add this time. This way you literally keep your goals in sight all day.

6. USE A STRAW

You probably drink more and faster with a straw. Let’s see what happens when you use a two ;). Drinking with a straw is also better for your teeth. The liquid does not get through your teeth through a straw, so this is less harmful. Just try it out!

7. EAT FOOD WITH LOTS OF WATER IN IT

This doesn’t really count as drinking but it does hydrate you. Foods such as cucumber, lettuce leaves, grapefruit and watermelon are known for their high moisture content. About 20% of our fluid intake comes from food, so let’s eat some water!

8. USE SPARKLING WATER

Mix fruit juice with sparkling water and you will have a nice and fresh drink all day. It’s just like soda!

So for all Fit Girls: keep your water bottles ready and drink! If you are looking for a nice bottle to take your water with, check out our #FITGIRLCODE water bottle. This ensures that you drink enough water because 1 liter fits in and it looks great!  

Can you work out with a hangover?

Like many Fit Girls, I like to be balanced: one day I’ll be eating salads and going for a run after work, the next day I’ll be drinking beer and having snacks on a terrace. One does not have to exclude the other in a healthy lifestyle and if you are responsible, you can combine the guilty pleasures with the healthy ones. However, there are times when you go a bit too far, such as when drinking alcohol. And then you lay in bed on a Sunday morning with a headache and wonder if it’s safe for you to go to the gym with a hangover or give your body some rest?

Well, I recently had one of these days. On Saturday I attended a party that was a bit too fun and ended up drinking quite a few glasses of alcohol. The next day I woke up with a little headache, but nothing I couldn’t handle. After a couple of glasses of water my headache slowly went away and I thought about going to the gym. I felt good and wanted to just keep up with my workout schedule that I planned out for the week. Once I started my workouts in the gym I began to feel worse with every exercise. Due to my increased heart rate, the toxins from the alcohol started to work in my body again as I began to sweat heavily and felt sick. (And no, luckily, I did not have to run to the toilet.) This was a good time to find out if it’s actually okay to work out after you’ve been already exhausting your body all night.

work out with a hangover

Light breakfast

Scrolling through the internet, I found out that working out with a hangover is actually not a bad idea at all, provided you do it in a responsible way. The old saying that you can ‘sweat out the alcohol’ from your body is correct, where you can practically sweat out your hangover through training session. However, there are some points to keep in mind.  Don’t overdo the workout, as it can also make you feel worse. Also, make sure to eat a light breakfast like some dairy with fruit (such as banana!). A heavy breakfast – no matter how much you’re craving it – is too heavy on the stomach if you are going to do a workout afterwards.

Drink enough

In addition, being hydrated is very important. Alcohol dries out your body and this is also what causes the headache the next day. If you’re going to work out, you’ll only lose more moisture by sweating. It is therefore important to keep drinking enough before, during and after your workout. Take a big bottle and make sure you refill it enough while exercising. It’s better to pee three times more than have a dehydrated body!

Slow workout

Lastly, it’s also important to look at what kind of workout you want to do. Don’t try to get the new record for deadlifts. Heavy strength training might be a bit too much for your body to handle. So, what is a good idea? Cardio exercises! Go cycling or running. (The people at the gym are probably grateful that you’re not training next to them while you’re sweating out all the alcohol and it’s smell. The open air will do you good.) Do you not want to go outside but stay in the gym anyways? Just train with lighter weights than you’re used to and pay attention to what you can and can’t handle. Today is not the day to push yourself, you can do that next week 😉

Disclaimer: This is not an article telling you that it’s ok to go to the gym with a hangover every weekend. I don’t encourage excessive alcohol consumption. This article is written to help you make sure that, if you have drunken too much, you are responsible for the aftermath.

Source: Finelinervreter (illustration) 

Do you want to know more about me? Read my articles or follow me on Instagram @michelledenelzen.

 

8 reasons why you should drink more water

A while back I talked about how I started drinking water instead of juice, and I noticed that my sugar cravings really dropped. So, it got me thinking. There must be more benefits to drinking water than just my sugar cravings dropping. I did some research and found the main benefits of drinking more water which I think you should know about. Here is my personal top 8.

8. Water cleanses you on the inside. It washes down waste through urination, which in turn reduces the risk of kidney stones and infections in the area. Basically it gets rid of the toxins in your body. That’s pretty nice.

7. Not only does it prevent kidney stones, drinking more water boosts your entire immune system and fights against the flu, cancer and other diseases. It even decreases the likeliness of having a heart attack in comparison with drinking milk, coffee, tea or other beverages.

6. Another effect of drinking more water is that it improves your digestive system. Constipation can be a real pain in the ass and water can work wonders in this case.

5. Often when you have a headache, water can be the remedy. It turns out that most headaches are due to dehydration. So, bottoms up!

4. Now we’re coming to the even better half of this list. Drinking water saves you money! Which is quite logical: water costs you way less than any other beverage. Less expenses and more benefits – water keeps getting more attractive, doesn’t it?

3. This wonderful fluid also makes your skin look brighter and fights the aging process. Throw your aging creams out and go for the natural solution. Water makes your skin more elastic, resulting in less wrinkles. More space by your mirror + less expenses!

If these six awesome benefits didn’t convince you yet, the next two most likely will. For me they are definitely the two best advantages.

2. Water promotes weight loss! Even if that is not your main goal, who wouldn’t like this side effect? Water does not only fill your tummy and reduces your hunger, it also raises your metabolism and contains zero calories. What’s not to like?

1. Drinking water increases your brain activity, alertness and enables you to focus. Water carries oxygen which your brain needs in order to function properly. So if you often feel fatigued, drinking more water can help eliminate this feeling.

I don’t know about you, but if I wasn’t into water already, I would be now. Who would have thought that such a natural and inexpensive product would be beneficial in so many ways? 

Do you know any more benefits of drinking water? Let us know! 

What happens to your body without enough water

Ironically, it wasn’t till I moved from my tropical climate to the rainy and cold Netherlands that I actually started walking around with a water bottle. I just know that I should drink a lot, but I only ever drank when I was thirsty since it just wasn’t appealing to need a restroom every hour. But then I realized something – I’ve always heard the benefits of drinking a lot of water, but never actually the specifics on what happens when your body goes without enough water. And there lies the inspiration for this blog post. Let’s get started with the important question: 

How much water is enough water?

The health people in charge have kind of pushed this idea that everyone should drink ‘8 glasses of water a day’ which totals to about 2 liters. It’s called the 8×8 rule, but it never really made sense to me. If we’re all about 60-70% water, how could I need to drink the same amount as my 200 pound brother for example? I’d kind of imagine that the more body mass you have, the more water you would need. And the more active you are (the more you sweat), the more water you’d need to put back into your body.

I was apparently, on to something. Some voices out there recommend drinking a half ounce of water for every pound you weigh. So if you weigh 150 pounds/68 kgs, that’s about 75 ounces/2.2 liters. Butttt, I think you know your body best. There are various indicators that you can pay attention to in order to determine how much water you need. Look at your size and weight, and also your regular activity level and what sort of temperature you experience regularly. Hotter climates and higher activity levels need more water than cooler and lower ones for instance. If all else fails, look at your urine! The clearer, the better. The color and smell of your urine is always a good indicator of how much water you are taking into your body. Clear? Alright good.

without enough water

So if I don’t drink enough, what exactly happens to my body?

Thinking becomes that much harder: without enough water, your brain can go from Einstein to potato status real quick. If you’re even mildly dehydrated, your brain function will decline. It’s harder to concentrate, and you’ll probably develop a headache trying to do all that thinking. On top of that, it negatively effects your mood. Water and the brain are intricately linked.

You’re in for some constipation: when you don’t drink enough water, you increase your risk of constipation. It makes sense, since, you know, water helps move things along.. No water/little water = not enough bowel movement.

You miss out on possible weight loss: water makes you feel full, and causes a spike in your metabolic rate. So, the more water you’re drinking, the more calories you burn by doing absolutely nothing. In 2010, a study was published showing that over a 12 week period, participants who drank water before a meal loss 44% more weight than participants who didn’t. So, the science backs this one up.

without enough water

You suffer from un-ending fatigue: fatigue is your first sign of dehydration. So when your body is not getting enough water, exercising feels like it requires a huge amount of effort since your physical performance is not where it’s supposed to be at. You need to drink enough water to optimize your performance.

Your hangovers are 10x worse: alcohol is a diuretic, which means it leads to water loss, and then of course, dehydration. It’s this dehydration that causes your pounding headache and dry mouth. So, if you’re not drinking water between your drinks and when you get home.. get ready for one hell of a hangover.

You age and wrinkle faster: water is really, the only anti-aging treatment that you need. Without enough water, your skin won’t be glowing, smooth, or youthful. Sucks.

As you can see, it makes much more sense to keep your body hydrated, than force your body to go without enough water. I know for me, the fatigue hits me hard when I haven’t drank enough a day. If you’re wondering how to get yourself to drink more water everyday, check out our tips and tricks right here. What symptoms do you experience when you don’t drink enough water? 

Sources: Mind Body GreenAuthority NutritionGreatist

Borrowing happiness from tomorrow

Clean eating is working really well for me. I have been doing it non-stop for 4 weeks now and am starting to notice some changes: no more sugar cravings after dinner, I dropped 3 kilos and I feel way more energized (I wake up before my alarm goes off). I start to enjoy looking at myself in the mirror and I love every small change I see. I realize that the features I don’t  like are currently under construction.

However, on the weekend I keep fighting alcohol. This remains my biggest temptation. It’s not like I drink throughout the whole week, but for me Friday night equals drinking with my friends. Last year, immediately after New Year’s eve, I abstained myself from drinking for three whole weeks. I know, what a cliché! Anyway, those were the three longest weeks in my life. I did not like it a single bit. It felt like someone or something deliberately tried to ruin my weekend. Everyone could go out except for me. Yeah, of course I could go with my friends, but I tried that once and I was bored out of my mind and annoyed. The only thing I did like about this period was that I didn`t feel hungover the next morning. When I wake up, I never think: I wish that I’d had gone out last night. So when I start my next attempt I need to focus more on that feeling.

So until I really make up my mind to quit drinking for a while, I have some ground rules to limit the damage.

  • Replace white wine with sparkling water & vodka with a slice of lemon, strawberry, raspberry or whatever you like. One glass of white wine is 155 kcal and vodka with sparkling water is only 85.  That’s a whole lot of difference right? Just add a few pieces of fruit, because fruit contains sugar as well.
  • No more eating after supper. So no nuts, cheeses or whatever when drinking with my friends. Needless to say, that includes no midnight snack when I get home.
  • Whenever you feel hungover, your body automatically craves for more (fat) food than usual. But I promised myself that I can’t have both: drink alcohol and eat shitty the next day. So I won’t give in to my hangover cravings and I will think wisely about alternatives. Falafel with hummus in a whole-wheat tortilla, or a cauliflower pizza works really well with a hangover. 
  • Drink loads of water and green tea to cleanse your body from all the bad things that alcohol contains.
  • If you don’t feel too bad, try working out. Sweating also helps to cleanse your body. But don’t overdo it en listen to your body. Enough is enough.

Somewhere deep down inside, I know that drinking alcohol is borrowing happiness from tomorrow. So when the time is right and I challenge myself again, I will let you guys know how I am doing.