Drink More Water: Easy Hacks

Drink More Water: Easy Hacks


Water is required by each cell of your body in order to function normally and help you become the “healthiest you.” While your body will also obtain water from other fluids you drink, water is far-and-away the best choice. Water has so many benefits from increasing energy and relieving fatigue to boosting your immune system and of course, also promoting weight loss. One way that water helps with your weight loss journey is by fueling your workouts. If you’re dehydrated, your workouts will not be as effective. But water also helps you feel full and potentially eat less. Sometimes a glass of water is enough to curb what you thought was hunger.

While you probably already knew the importance of water, you still might struggle with fitting in all that extra hydration. Sometimes it’s even just a matter of getting so busy that you forget to keep up with drinking. We know you’ve heard a lot of tips before, but we did some research and have come up with 10 more water-drinking-hacks that you can add to your arsenal. Try these easy ways to drink more water:

1. Set an Alarm

If you’re like most people you probably always have your phone on you. Well now you can use that alarm for more than your early morning wake-up call. Set an alarm to go off every hour to remind you to drink up. It’s so easy to get caught up with what you’re doing and fail to drink as much as you should but this will help provide an easy reminder.

2. Band It

If you’re more of a visual person, this hack is for you. Start your day with at least eight rubber bands around your wrist. Each time you drink about a cup of water, remove one rubber band. Make sure you’ve removed them all by the end of the day and you’ll know you fit in your eight (or more) cups that day.

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3. Hashmark your Bottle

Another visual reminder, by using a permanent marker to add hashmarks to your water bottle, you can know exactly where you stand with water consumption for the day. Next to each hashmark write a time which corresponds with the time you plan to drink up. When the clock strikes that time, drink until you’ve hit the next hashmark.

4. Buy a Water Bottle You Love

It sounds silly but investing in a bottle that you really love just may help you drink more. There are a lot of bottles on the market. In fact, if you’re not much of a DIY type of person, they even sell water bottles that are already hashmarked (per the suggestion above). There are water bottles that allow you to easily infuse fruit and others that advertise keeping your drink cold all day long. Or you could even just buy a cup with a straw that has a favorite saying or character on it. Something as simple as a cup you love just may be the motivation you need.

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5. Set a Rule

Another way to remind yourself is to set a rule based around a regular occurrence. For instance, you could decide that every time you go to the bathroom you have to drink one more cup of water. If you have another ongoing occurrence throughout the day, you can set your cup drinking to that. It just serves as an easy reminder to tie it to something you’re already regularly doing.

6. Eat Your Water

There’s no rule that says you must drink all your water. If you really struggle with water consumption try adding more water-packed foods to your day such as watermelon, cantaloupe or cucumber. This will help boost your intake even if you’re struggling with drinking it all down.

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7. Switch your Brand

You’ve probably already heard the tip about adding flavor to your water to make it tastier but maybe just switching your brand could make a difference. Or maybe you prefer mineral water. If you’re currently drinking unfiltered water, invest in a filter and see if that makes it more appealing. If you make your water more enjoyable, you’ll likely drink more of it.

8. Add a Straw

Some people find that drinking from a straw is easier. It’s a simple switch but might be worth trying if it will help you drink more water. Whether you drink from a straw or not, sipping water—as opposed to gulping it down—is always much more pleasant so focus on taking it slow and you just may find you can fit more in.

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9. Start Early

If you’re like a lot of people you might kick off your morning with a glass of juice or a cup of coffee. Why not try drinking a glass of water before anything else? One of the biggest issues with fitting in eight cups a day is that most people don’t start their water consumption until late morning as they’re typically drinking something else first. But if you make water your first drink of the day you’re setting yourself up for success. In fact, you might even find you don’t need that glass of juice now that you’re fully hydrated on healthy H20.

10. Add Ice

Again, simple but effective. Adding ice may make your water more appealing—particularly on a hot day or after a work-out. You can even take it a step further and use ice as the way to add flavor to your drink. Freeze ice cube trays full of fruits or herbs and plunk them in your drink for both a boost of flavor and a temperature cool down.

 





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Home Workout: 9 Household Weights

Home Workout: 9 Household Weights


You may not be able to make it to a gym these days—or even out to the park for a brisk walk. However, you have an entire circuit, including cardio and strength training equipment, right in your own house. Stay fit and healthy while you’re social distancing by getting creative with some of your household objects. Our fitness experts have put together a list of some common items that you may have on hand to use for your home workout.

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Here are a few everyday objects that you can use in your home workout to burn calories and stay strong while homebound:

1. Gallon Containers

gallon of milk home workout

A gallon of water, milk or laundry detergent weighs almost 9 pounds, so your containers will be effective as light weights in your home workout. Fill them with sand and they’ll be more substantial. Use them to do a simple kettle bell swing. Stand with your feet slightly wider apart than your hips. Grab the container with both hands, palms down and your arms in front of your body. With your knees slightly bent, push your hips back and place the container between your legs. You’ll be slightly bent over but not in a squat. Then, drive your hips forward, swinging the container in front of you, keeping your core muscles engaged. Work up to 10 to 15 repetitions.

2. 5-Gallon Containers

water delivery

If you get your water delivered in these plastic jugs, you can turn them into substantial weights—up to about 40 pounds when full. You don’t want to lift them over your head (unless you can do something like that in the gym). However, they’re perfect for something like a deadlift, an exercise in which you lift a heavy weight from the floor to your waist then back down again. Make sure to use proper form to prevent injury.

3. Soup or Veggie Cans

soup can home workout

Small cans make great hand weights for a home workout that call for less weight but more repetitions. For example, you can do bicep curl pulses, which work the muscles in the front of your arms. Hold a can in each hand, with your palms facing your thighs and arms down. Keep your feet about a shoulder’s width apart and keep your core muscles braced. Lift the cans up toward your shoulders and twist your arm slightly so your palms are facing upward and your elbow is pointed at the ground. You can do 10 to 15 reps or you can “pulse,” moving the cans up and down quickly for as long as you can.

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4. Stairs

stair home workout

Unless you live in a ranch-style home, you have a cardio machine right in the house: Your stairs. In one study, published in the British Medical Journal, study subjects climbed a public access staircase (199 steps) at a speed of 90 steps a minute. They gradually increased the number of times they climbed stairs throughout the eight-week study, starting at one ascent per day in week one and up to five ascents per day in week eight. “The study confirms that accumulating short bouts of stair climbing activity throughout the day can favourably alter important cardiovascular risk factors in previously sedentary young women,” says the researchers.

5. A Mop or Broom

home workout

You can get more out of your side oblique crunches by hoisting a mop or broom over your head. This move works the muscles on either side of your abdomen that are a critical part of your core. Stand straight with your feet shoulder-width apart and the mop or broom held over your head in a wide grip. Stretch to one side and bring the stick down as far as you can, drawing your ribs toward your hips. Do 10 to 15 reps and repeat on the other side.

6. Your Countertop

kitchen home workout

It’s easy to do countertop pushups whenever you’re working in the kitchen. You’ll be surprised how productive they’ll be! Face your countertop and put your hands on the edge, about a shoulder-width apart.  Step backwards and lift your heels up so that your back stays straight like a plank. Keeping your elbows in, lower your chest to the counter and then push back up. Do as many as you can.

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7. A Sturdy Chair

chair home workout

You’re doing biceps exercises with containers. Take on the triceps (the muscles on the other side of your arms) using a sturdy chair.  In a seated position, place your hands on the edge of the chair seat, shoulders-width apart. Slide your bottom off the chair, holding yourself up with your arms, which should be straight.  Keep your back close to the chair, slowly bend at your elbows and dip as low as you can. Return to starting position and do 10 to 15 reps.

8. A Really Heavy Book

book weights

A hardback Stephen King novel might not be enough. However. a big dictionary or encyclopedia added to your workout can add some resistance that can help you burn calories faster. Doing a sit up? Hold the book in both hands against your chest, then using your core (abdominal) muscles, raise your upper body up toward your knees (which should be bent at a 90-degree angle), until your forearms touch your thighs. Your hips and feet should remain on the floor. Hold for a few seconds before returning to your original position. Do as many as you can!

9. Plastic or Cloth Bags

fitness gear

You could even use an old backpack! Fill them with cans, books, water bottles—anything you have around that can add weight. With your makeshift hand weights, you can do everything from arm curls to deadlifts.

*Always check with your doctor before starting a new exercise routine to assess what is safe for you. Start with lighter weights and fewer repetitions and, as your workout gets easier, gradually add weight and reps so it stays challenging.

Pair your home workout with a healthy meal plan! Learn more about the Nutrisystem meal delivery service. >

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