How to form the habit of drinking more water
Prepared a translation for the second part of the article, the translation of the first part of which can be found here .
So, you are convinced that drinking water is good for health, but you want to learn how to make a daily habit out of drinking water.
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Here are some tips that helped me:
1. How much water?
That's a moot point. But it is known that the old recommendation on “eight 230 milliliter cups a day” is incorrect for the following reasons: this quantity determines the entire daily intake of water, including the one that we take with food and drink; it ignores the weight of the person, which is an important factor in determining the quantity; does not take into account illness or sports. Besides, it is not good to drink water only when you feel thirst - by that time you are already dehydrated. It is best to turn it into a routine: a glass after the morning rise, a glass during each meal, a glass between meals, and always before, during, and after playing sports. Try to avoid thirst at all.
2. Carry a bottle of water
Many people find it helpful to carry around a large plastic water bottle filled with water during the day. I like to keep a glass of water on the table and sip from there all day. When it is empty, I fill it again and continue to drink.
3. Set a reminder
Set on your watch a signal at the beginning of each hour, or a periodic reminder on the computer, so as not to forget to drink water.
4. Replace with water
If you are accustomed to soda or alcoholic beverages, replace them with a glass of water. Try to drink mineral water instead of alcohol in social communication.
5. Filter
Instead of spending a fortune buying bottled water, invest in a filter for a home tap. The taste will be the same, but at a much lower price.
6. Exercise
This may make you want to drink more water. It is not necessary to drink sports drinks like Gatorade during classes, if they do not take more than an hour. Just drink water. Before exercise, try to drink water for a couple of hours so that it passes through your body by that time, and, again, drink during and after exercise.
7. Watch yourself
Often, tracking your actions helps to form a new habit — it increases awareness and helps you achieve confidence that you are not out of the way. Make small notes (in a file cabinet or in a notebook), which can simply be in the form of a dot for each glass you drink.
PS Unfortunately, I could not publish it in “Popular Science” due to karmic restrictions.
So, you are convinced that drinking water is good for health, but you want to learn how to make a daily habit out of drinking water.
')
Here are some tips that helped me:
1. How much water?
That's a moot point. But it is known that the old recommendation on “eight 230 milliliter cups a day” is incorrect for the following reasons: this quantity determines the entire daily intake of water, including the one that we take with food and drink; it ignores the weight of the person, which is an important factor in determining the quantity; does not take into account illness or sports. Besides, it is not good to drink water only when you feel thirst - by that time you are already dehydrated. It is best to turn it into a routine: a glass after the morning rise, a glass during each meal, a glass between meals, and always before, during, and after playing sports. Try to avoid thirst at all.
2. Carry a bottle of water
Many people find it helpful to carry around a large plastic water bottle filled with water during the day. I like to keep a glass of water on the table and sip from there all day. When it is empty, I fill it again and continue to drink.
3. Set a reminder
Set on your watch a signal at the beginning of each hour, or a periodic reminder on the computer, so as not to forget to drink water.
4. Replace with water
If you are accustomed to soda or alcoholic beverages, replace them with a glass of water. Try to drink mineral water instead of alcohol in social communication.
5. Filter
Instead of spending a fortune buying bottled water, invest in a filter for a home tap. The taste will be the same, but at a much lower price.
6. Exercise
This may make you want to drink more water. It is not necessary to drink sports drinks like Gatorade during classes, if they do not take more than an hour. Just drink water. Before exercise, try to drink water for a couple of hours so that it passes through your body by that time, and, again, drink during and after exercise.
7. Watch yourself
Often, tracking your actions helps to form a new habit — it increases awareness and helps you achieve confidence that you are not out of the way. Make small notes (in a file cabinet or in a notebook), which can simply be in the form of a dot for each glass you drink.
PS Unfortunately, I could not publish it in “Popular Science” due to karmic restrictions.
Source: https://habr.com/ru/post/86308/
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