Nutrition Articles

Water is a Secret Ingredient

Water: The Wild Card of Weight Loss


The recommended daily amount of water is eight cups a day, but don’t feel bad if you have neglected your water intake. Even if you constantly drink coffee or soda, you can make some simple changes to increase the water in your diet. Here are just a few ways to get more water every day:
  • Find the water bottles with pop tops. They’re easier to carry around and use than twist off caps.
  • Keep a water bottle in the car.
  • Take a water break instead of a smoke break at work.
  • Set a rule with your water glass: once it’s empty, it gets filled back up right away.
  • Drink orange juice or eat fruit in the morning.
  • Get two water bottles, one for work and one for home. Fill up one every day when you leave to go home, and fill up the other before you go to bed each night.
  • Order water at restaurants instead of soda. Even if you have something else to drink, have water too.
  • Weekends are the toughest, so be aware of your water and fluid intake throughout Saturday and Sunday. Keep more than one water bottle in the fridge so you always have a cold one.
  • Follow the example of a SparkPeople member: this woman put a water glass on her windowsill with 8 pennies on one side. Each time she filled up her glass and drank it, she moved a penny to the other side, until all the pennies were moved. Great reminder system!
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Member Comments

  • Drinking water makes me feel so refreshed! I like it room temp so I can drink 2 cups at a time: 2 when I get up in the morning, 2 between breakfast and lunch, 2 in the afternoon and 2 in the early evening. I drink 2 or more when I'm doing exercise or sweating. - 10/28/2015 7:33:23 AM
  • WOW I needed this article ~ thanks SPARK PEOPLE I think I have identified my 'problem' - 10/19/2015 5:43:03 AM
  • Just the message I needed today!!! - 9/17/2015 10:48:59 PM
  • When I was much younger my momma fussed at me and said my kidneys would blow away one day because I didn't drink water. Back in the mid 90s I gave up iced tea with meals and drank H20 it didn't take long I lost my taste for tea When I joined SP a few yrs ago and began tracking my water, I started making myself drink 16 oz b4 my 1st cup of coffee. Then I fill up a 24 oz bottle to take to the office. I keep 16 oz bottled water in the frig at the office so when the 24 oz is gone; I begin getting new bottles. I have developed a habit of drinking water all day now and I don't even think about it. - 9/17/2015 7:27:07 AM
  • I feel so much better when I drink plenty of water, now I get a slight headache when I don't drink enough. For me the problem has always been the water it COLD! Last year while in AZ I saw a local TV station present a piece on how to keep liquids cold (and safe) in their extreme heat. Once home I purchased a hydro flask and have never looked back...truly one of my better moves. Load it with ice, fill it up...water you add will be COLD all day. I purchased their handle and flip top to simply things, and I couldn't be happier. The 32 oz size won't fit in my beverage holder in my car, yet the seal on it is so good that it can roll around on the seat and NOT be a problem, other than being annoying. Oh, it is warranted for 100 years, NOT a salesperson...yet this product was a solution that has simplified my life annnnnnnd has me drinking plenty of water every day! - 9/17/2015 7:17:07 AM
  • No, you don't need 8 glasses.
    k-8-glasses-of-water-a-day.html - 9/16/2015 2:16:18 AM
  • I make sure that I drink 2 very tall glasses of water every day and that's my 8 cups. I usually do more then that though. I love my water. - 9/7/2015 11:11:02 PM
  • I use glasses with the screw on top and straw at home. Easier it fill with ice - 9/7/2015 8:16:44 AM
  • Of the 7 Pillars of Health.....the first is water. I put 8 elastic bands on my right wrist and every time I finish a cup of water, I move one onto my left wrist. I've read, even in present day, that some cultures spend their whole lives working at getting safe water to drink, sometimes walking miles and miles every day and carrying it back to their villages. Imagine that! - 9/4/2015 2:51:03 PM
  • you wont believe i keep bottle of water everywhere near the tv, kitchen, bed, at my office, ,,,
    but sometimes i see them and didnt drink anything
    but if i am in the mood i drink water without any reminder

    now my streak is to drink 2.5-3 L daily - 2/8/2015 1:41:19 AM
  • I usually put out 4 bottles to make sure I get the 8 cups, but I normally drink about 100 oz plus a day. - 1/12/2015 10:31:17 PM
  • Since I have been tracking my water intake my ankles haven't been swelling. I guess this explains why my ankles are hardly swelling now. - 1/12/2015 10:01:10 AM
  • Who would think that WATER a fundamental element, so pure and natural and healthy that with it we take it for granted and without it we pay the price.

    Thank you for the reminder.

    Rajya - 5/15/2014 12:07:21 PM
  • I have heard that 8 glasses of water is great for your body, but you can also drink too much water and actually damage your liver. People have actually landed in the hospital from drinking too much water. I do believe it goes by your weight how much water one should take in? Everything in moderation. - 2/15/2014 6:38:27 AM
    I keep three or four bottles of water in the freezer. I pull out a couple when I wake up and put one in the fridge, one on the counter. Especially during the hot summer, it begins thawing pretty quickly and I drink as it thaws on my walks. And later as I do whatever, I have a bottle by my side. Refill at the tap and into the freezer it goes! - 11/11/2013 6:25:06 PM

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