You can use the color of your urine as a simple and effective indicator of whether you're drinking enough water. In general, pale yellow or clear urine indicates adequate hydration. A deep yellow color, however, may be a sign of dehydration, indicating that the body is concentrating the urine by trying to conserve water in the body. When this occurs, drink up!
How to Increase Your Daily Water Intake
- Place a water glass on the kitchen sink to remind you to drink.
- Number 1-8 on a piece of paper and cross off as you drink these glasses of water
- Put a jug of water on the table at meal times
- Sip some water after meals and after snacks
- As the weather temperature increases, increase your water intake to compensate for perspiration
- Drink water before and after exercise
- Spread water intake over the entire day. Sip water, do not "gulp".
- Consuming one cup of caffeine beverage (tea, cola, coffee) or alcohol requires two cups of water to prevent cellular dehydration
- Menopausal flushes can be reduced by drinking water
- Start the day with a large glass of water. Place a glass of water by your bedside the night before or designate a special glass for the bathroom. First thing in the morning, drink that glass of water and you'll be off to a good start.
- Fill eight 8-ounce bottles or four 16-ounce bottles of water each morning (or the night before) and put them on the front of a shelf in the refrigerator. Drink them throughout the day and by the end of the day, your goal is to have consumed them all.
- Measure out eight cups of water into a pitcher that you can leave on your table or at your desk. Your goal is to finish the contents by the end of the day.
- Carry a water bottle with you during the day. Refill it at water fountains throughout the day.
- Every time you pass a water fountain, take 8 to 10 large gulps (approximately a cup)
- Remember, water comes from liquids and broths and is abundant in fruits and vegetables. Adding soup to one of your meals or increasing your fruit and vegetable intake can help increase your water intake when you don't feel like another glass of plain water. Plus, the added benefits of antioxidants, fiber, and other cancer-fighting agents in fruits and vegetables can help reduce the risk of certain chronic diseases.
