What are your current wellness resolutions? Planning to cut off processed sugar from your diet, exercise every day, and buy only organic food?
I used to start every year with similar goals, but it would never last more than a month, leaving me disappointed.
A Simple Resolution
But last year, I made a different plan. If you’ve been wondering how to make a health resolution stick, here’s an idea: forget about big and unrealistic plans. This resolution is easy to keep, costs you no money, and improves your health more than anything else: drink more water!
You already know that our bodies are 2/3 water, right? You would die without water in just a few days, while you could endure up to a month without food. Every living thing on earth requires water to survive and thrive.
Well, now it’s time to act upon this knowledge. If you want to transform your health, feel better, and live longer, make water your top priority. Also, make sure the water in your home is clean! In this article, you will learn why drinking more water is so important for your health and how to make it the New Year’s resolution of your life.
In this article, you will learn how drinking 2 litres of water benefits your health and how to make it the wellness resolution of your life (hint: get ready to learn the 30-day water challenge rules).
Benefits of Drinking 2 Litres of Water a Day
Water is essential for every single cell and every biological process in our body. Let’s look at 6 functions of water in the body and the major benefits of optimal hydration, backed up by solid evidence. Drinking more water will:
Improve your mood and boost your energy
Next time you feel dull or tired, drink a glass (or two) of fresh water. This study, published in the Journal of Nutrition, confirmed that dehydration can impair your mood, concentration, and workout motivation. And consider drinking energy-boosting morning teas for an additional kick.
Losing as little as 1% of body mass was enough to trigger these changes. Optimal hydration during exercise will protect you from DNA damage, reduce your fatigue, and even prevent anxiety.
Prevent headaches and migraines
Dehydration often hides as an underlying cause of headaches. According to new evidence, it can even trigger migraines. This paper from the journal Headache recognizes a water-deprivation headache as a common condition.
According to these findings, dehydration impacts our brain and causes headaches, irritability, and poor concentration. No surprise, since our brain is about 75% water.
Help you lose weight
Struggling with extra pounds? Add this powerful tool to your diet protocol instead of consuming expensive (and often useless) supplements and appetite suppressants. Researchers have found that “drinking 500 ml of water increased metabolic rate by 30%“.
Another study confirmed this amazing effect of drinking water – subjects who drank 500 ml of water before each meal lost nearly 50% more weight than those who didn’t.
Detox your body
Water literally flushes out the toxins from our bodies. It should flow through you all the time and remove the bad stuff as you sweat, urinate, and go “number-two.” Drinking more water prevents constipation and kidney stone formation, and helps your skin, kidneys, and digestive system do their jobs!
Reduce the risk of cancer
It’s not just hype – studies have confirmed that proper hydration can actually protect you from different types of cancer. When exposed to carcinogens, people who drank more water had up to 60% less chance of getting a bladder cancer. One study showed even greater benefits for colorectal cancer prevention.
Improve Your Complexion
Proper hydration will not only keep you healthy and energized- it will make you prettier. When you drink enough water, your skin looks and feels soft and rejuvenated, and your hair becomes healthier and more lustrous. You can start this free beauty treatment right away!
This video sums up the benefits of drinking water in an interesting way:
How much water should you drink?
You should drink at least 64 ounces (2 liters) of water every day. You will hear many different opinions about the optimal water intake, but most experts agree on the so-called 8×8 rule (eight 8oz glasses).
Another way to measure your ideal water intake is to divide your body weight (in pounds) by 2 and you will get your personalized optimal daily intake in ounces. For example, a 128lb (58kg) person would probably feel great drinking 64 ounces of water daily.
Good Sources of Water
We ingest water through different foods and drinks, though some hydrate more effectively than others. Certain foods and drinks contain sugar and/or salt, which both ‘trap’ the water and make you even thirstier. And, other drinks, like coffee and black tea, can act as diuretics (enhance urination).
Luckily, many great drinks and foods will help your hydration levels. Herbal teas and fresh juices usually work, though some herbals can be dehydrating. Depending on the recipe, a smoothie made with water or fresh juice will also work great. Coconut water is awesome, too.
Many foods — like fruits, vegetables, and over-cooked pasta — contain lots of water. They will keep you hydrated and regulate your body temperature.
Of course, in many cases plain water works best. It can and should replace many things in your diet, especially store-bought juices and junk food snacks.
Chances are you already knew many of the above facts, but maybe you haven’t yet put them into practice. Same here! Old habits die hard, and we sometimes need that extra push to make a healthy change. Here’s an idea on how to keep this resolution and kick-start your health:
30-Day Water Challenge: Rules and Tips
You will have much better chances of keeping this resolution if you start with reasonable goals. Add some fun to it and the success is guaranteed!
I did a 30-day water challenge last year and it brought me amazing results; I felt and looked much healthier. This inspired me to keep drinking more water throughout the year and change my habits for good.
The Rules
So, what does this 30-day water challenge entail? The rules couldn’t be simpler – you just drink eight 8 oz. glasses of water 30 days in a row.
Caution– it’s easier said than done, especially in the beginning. If you’re not used to drinking water regularly, you may find it hard to keep up.
Challenge Tips
Divide your goal into smaller parts
For example, three main meals divide your day into four parts. Drink 2 glasses during each part of the day.
Always have a glass of fresh water with you
We tend to drift off in everyday activities and ignore our thirst. Keep water at your fingertips and have a sip every now and then. Carry a bottle of water everywhere you go, especially when you exercise.
Add some flavor to it
The challenge is for plain water, but a few drops of squeezed lemon and/or fresh mint leaves won’t spoil the game. They will improve the taste and add more health benefits to boot. NOTE: this goes only for lemon, lime, and mint because their sugar content is very low.
Get the inspiration from others
Many people have shared their experience with the water challenge on YouTube. Check out their amazing results – it will inspire you to achieve the same.
Here’s a printable chart to help you track your progress and stay motivated. You can also keep a small diary with photos. Do whatever makes your challenge more interesting and helps you drink those 8 glasses a day.
To Sum Up…
Now is a perfect time to make a new healthy decision. We usually focus on nutrition and exercise, forgetting about the simple foundation of life – water.
Try this 30-day water challenge and your body will thank you. Once you feel the healing power of water, this challenge will become part of your everyday routine. Please share your experience in the comments below and spread the word. After completing the challenge, you can pass it on to a friend and ignite a chain-reaction of health!
Credits
References
- Armstrong, L. et al. (2011). Mild Dehydration Affects Mood in Healthy Young Women. Journal of Nutrition, 142(2), pp.382-388. https://www.ncbi.nlm.nih.gov/pubmed/22190027
- Paik, I. et al. (2009). Fluid replacement following dehydration reduces oxidative stress during recovery. Biochemical and Biophysical Research Communications, 383(1), pp.103-107. https://www.ncbi.nlm.nih.gov/pubmed/19344695
- Ganio, M., et al. (2011). Mild dehydration impairs cognitive performance and mood of men. British Journal of Nutrition, 106(10), pp.1535-1543. https://www.ncbi.nlm.nih.gov/pubmed/21736786
- Blau, JN., et al. (2005). Water deprivation: a new migraine precipitant. – PubMed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/15953311
- Blau JN., et al. (2004). Water-deprivation headache: a new headache with two variants. – PubMed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/14979888
- Boschmann M., et al. (2003). Water-induced thermogenesis. – PubMed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/14671205
- Dennis, E., et al. (2009). Water Consumption Increases Weight Loss During a Hypocaloric Diet Intervention in Middle-aged and Older Adults. Obesity, 18(2), pp.300-307. https://www.ncbi.nlm.nih.gov/pubmed/19661958
- Arnaud, MJ., et al. (2003). Mild dehydration: a risk factor of constipation? – PubMed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/14681719
- Prasetyo T., et al. (2013). The influence of increased fluid intake in the prevention of urinary stone formation: a systematic review. – PubMed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/24448328
- Michaud, D., et al. (2007). Total Fluid and Water Consumption and the Joint Effect of Exposure to Disinfection By-Products on Risk of Bladder Cancer. Environmental Health Perspectives, 115(11), pp.1569-1572. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2072844/
- Tang, R., et al. (1999). Physical activity, water intake and risk of colorectal cancer in Taiwan: A hospital-based case-control study. International Journal of Cancer, 82(4), pp.484-489. https://www.ncbi.nlm.nih.gov/pubmed/10404059
Author
Aleksa Ristic
Photos
- Pixabay
- Glass of Water by RawPixel
- Lime in Mineral Water by PhotoMIX-Company
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