Am I Drinking Enough Water?

Hello, friend!

Welcome to my new blog series all about weight loss! I'll be sending a weekly tip your way with some foolproof ways to start losing weight and improve your overall health!

Weight Loss Tip #1 - Drink More Water

If you've been following me for a while, you may remember my blog post a few months back on the benefits of increasing fluids. I want to build on that and discuss how much we need and some tips on how to increase your fluids. To review the original blog post, click here!

How does drinking water help with weight loss?

1. Water helps with appetite suppression, which helps decrease overall calorie intake.

2. Aids in digestion - decreasing bloating and discomfort

3. Drinking adequate water helps to prevent your body from retaining fluid

4. Water helps your body to get rid of toxins by keeping your liver and kidneys in great shape!

5. Proper hydration increases energy levels compared to individuals that are dehydrated - this helps you have more energy to move more, have energy to cook healthy meals and be more active overall!

6. Helps clear up the "am I hungry or just thirsty?" question that may be happening in your body

The next questions is, are you drinking enough water everyday. One CDC study showed that only 22% of individuals actually hit their daily fluid goal for proper hydration! That means more than 75% of the population is dehydrated!

So, how much fluid do we need per day?

Now this can get pretty individualized based on the climate where you live, your activity level, etc. but your goal should be in the ball park of 80-120 ounces per day.

Maybe this goal feels a little overwhelming... but it doesn't have to be!

Tips on how to drink more water:

• Add some flavor - lemon, infused water w/ fruit, hint water, carbonated water, Zevia (aka healthy soda!!)

• I also love a good flavor enhancer like Water Drops or Sweet Leaf brand!

• Try a decaffeinated herbal tea or coffee (caffeinated drinks do not get counted into your fluid intake for the day!)

BONUS TIP: Eat plenty of fruits and vegetables! Did you know most fruits and vegetables are primarily water?

For example: Cucumbers - 96% Watermelon - 96% Pineapple - 95% Lettuce - 95% Tomato - 94% Blueberries - 95% Celery - 95% Cantaloupe - 92% Grapefruit - 90%

One more important tip that's often overlooked when it comes to fluids is to drink slowly throughout the day. Your body can only absorb so much fluid at one time. If you pay attention, you'll start to notice that small sips will be absorbed better. If you chug your fluids or drink too quickly, often times not all of this fluid is actually absorbed.

So - Sip, sip, sip!

This week, let's work on finding ways to increase your fluids. I'd love to hear how you manage to reach your fluid goal or if you have another secret to drinking more water. Comment below to share!

I'm here for you and I believe in you!

- Miranda Castillo, RD, LD, CDE

P.S. This is not an ad, but this water bottle has been a game changer for my fluid intake!