Could Drinking Only One Percent More Water Make a Difference? You Might Be Surprised!

For individuals who wish to control their weight or reduce their sugar, salt, and saturated fat intake, water may be exactly what the doctor ordered.

A study conducted by the University of Illinois at Urbana-Champaign examined the dietary habits of more than 18,300 US adults and found the majority of people who increased their consumption of plain water by 1 percent reduced their total daily calorie intake. In addition, participants also reduced their consumption of saturated fat, sugar, sodium, and cholesterol.

If you’re trying to shed pounds or eat healthier, drinking more water might make a significant difference.

Here are some helpful tips for drinking more water daily:

Make a Water Bottle Your New Health Accessory

Bring a water bottle with you everywhere. Taking small sips throughout the day will boost your daily intake. Plain water is fine, but you can spice things up by adding cucumber slices, pineapple, mint, or limes for natural flavoring. If tap water has an unpleasant taste, consider investing in a water filter pitcher or filtration system for your home. Water filters are relatively inexpensive and can save you up to 92% compared to buying bottled water.

Hydro Flask Sustainable Hydration Bottles

Nalgene BPA-Free, Made in the USA Essentials

Scotch-Brite Bottle Brush & Scrubber

Eat Hydrating Foods

Fruits and vegetables are composed of 90 percent water and can be an excellent source of hydration. Many foods, such as celery, cabbage, spinach, broccoli, watermelon, oranges, and strawberries, have a lot of water content. Even better, they’re also nutrient-rich and low in calories.

1. Top a bowl of oatmeal or yogurt with strawberries or apples;
2. Mix up a smoothie for an afternoon snack;
3. Toss up a fruit medley for dessert.

Limit Dehydrating Drinks

It’s no secret that the morning cup of coffee, a pitcher of ice-brewed tea, and an occasional sip of a cocktail top the list of drinks that people most enjoy. But did you know these can also dehydrate and reduce water intake?

Let’s take a closer look at how each can have a negative impact on hydration levels.

1. Coffee – Caffeinated coffee is a diuretic, meaning it causes the body to expel more water than it takes in. If you’re a coffee drinker, consume an extra glass of water for every cup of coffee.
2. Caffeinated Tea – While some herbal teas may have hydration benefits, caffeinated teas such as black, green, white, and oolong varieties can dehydrate. As mentioned with coffee, caffeine, a compound with diuretic properties, can cause you to urinate more frequently when drinking tea, potentially affecting your hydration.
3. Alcohol – Alcoholic beverages can cause your body to excrete more water than you take in. Dark, distilled liquors like whiskey and brandy contain high amounts of congeners, such as tannins and acetaldehyde. Congeners can dehydrate you more quickly and make a hangover feel worse, according to a 2010 study. It’s best to stick with light-colored beverages and to drink slowly.

Sipping only one drink per hour gives your body time to process the alcohol. And, of course, if you choose to consume alcohol, be sure to drink plenty of water as well. A good rule of thumb is to have at least one 16 oz glass of water with every 12 oz beer or 4 to 6 ounces of liquor. Remember that most experts recommend limiting your intake to 0-1 cocktail a day for women and 0-2 for men.

Start today.

Drinking more water is a great way to improve your health and lose weight. By bringing a water bottle with you everywhere, eating hydrating foods, and limiting dehydrating drinks, you can make a big difference in your overall health.

So, what are you waiting for? Start sipping!