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

  • 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
  • Not too downplay the importance of water, but in her last days, my grandmother didn't have any water or food for that matter for 12 days. No food actually for her last 23 days. Her entire sustenance was the medication for pain.

    That being said, it is still important to drink your water. Your body might not fully give out on you agree those 3 days, but it's definitely not good for your health in any way. - 11/5/2013 4:33:57 PM
  • Hi.. I have a very small question.. I am not understanding, how many cups of water do we get from a 1 litre water bottle? I normally drink 3-4 litres of water daily.. and its so confusing- trying to count it in terms of cups... Please explain.. - 11/5/2013 9:01:32 AM
  • Thanks for sharing. - 10/26/2013 6:04:29 AM
  • It used to be that you couldn't buy water in a bottle, but now it is available everywhere. I don't like to drink bottles water because of the new plastic that leaches into it, and i can taste it! It's not good for us to drink that. I only drink it if there is no other choice. I keep the bottle and refill it with filtered water.
    At home I keep a water bottle near my bed and computer, so I don't forget to drink it.
    I know I feel better when I'm well hydrated, and it is a requirement for anyone with Rosacea to drink 10 to 12 cups a day to cool the blood. I struggle with that amount, but can usually do 8 cups.
    I only drink filtered water at home, and I don't like ice in my drinks. It's not natural, and I rarely use it in anything.
    I grew up in Australia where we didn't drink till after meals, and water wasn't served with every meal anywhere. We had no ice, so we didn't get into the habit. My grandfather said it "shocked the stomach" I don't know about that, but he never used it. - 10/22/2013 12:54:28 PM
  • A kidney physician told me that the 8 glasses is nonsense. Different people have different hydration needs on different days. It is, he said, good to make sure you are hydrated, and not to mistake thirst for hunger, but healthy people should not have an artificial "goal" quantity of water to consume. - 10/22/2013 12:54:17 PM
    This is good advice. Now that I'm 60-ish I must have enough water during the night time too. I also find the taste of water UN-interesting. So I bought a bag of Key limes and I cut the tiny things up into 4 little slivers and squeeze one into my water. YUM! Suddenly I have plenty of glasses of water AND I've read that a glass of this citrusy water will keep kidney stones from forming in the kidneys because the acid breaks them down. I put a glass by my bed at night with lots of ice and my little limes, and in the morning BEFORE the coffee my 8oz. of water is ready by my bedside. Oh, and at restaurants I add Splenda to my lemony water and I don't miss the soda at all! - 10/22/2013 8:33:08 AM
  • My story- I always want to do the right thing for my body, and I have been reading so many articles about how important it is to hydrate when exercising. At my gym, everyone, male and female, except me, sip from water bottles or the drinking fountain throughout their workouts. I tried that more times than I can count in addition to hydrating before I leave the house. Both of these result in a crummy workout for me. I am soaked with sweat after every cardio workout, but the water drinking simply does not work for me. I drink when my body tells me I am thirsty. I read that elderly people sometimes do not get the thirst signal, so I am monitoring for this with each passing year. But for now, no water during or before workouts seems good for me. If I am going straight home, I drink at home. If I have errands, I pack a big cold drink to sip post-gym. - 10/22/2013 8:29:22 AM
  • The adage that 8 cups of water per day is the recommended amount is out-dated. Spark needs to find current information on this issue. For those of us who are working out and heavier weight, we require far more water. For those who are lighter weight, not as much water. Taking medication - you may need more water depending on the medicaiton. Even the climate you live in makes a difference on the amount of water that you are recommended to drink. Bottom line, if you drink water when you feel thirsty you will meet the needs of your body. Too many people have forgotten how to trust their bodies on what it needs, listen and your body will tell you. - 10/21/2013 5:49:03 PM
  • I used to only drink milk and soda for years. Then I started drinking water, it took some getting used to but now it's really all I drink. Not only is it cheaper (especially at restaurants) but I always feel way better after drinking water than I do after anything else. That is one lifestyle change I was able to do on my own and stick with it! The unhealthy food is the real kicker.. :( - 10/21/2013 3:25:28 PM

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