Keeping Tabs on Water Intake: Coach Jane
As I write this, I am on a clear liquid diet in preparation for a routine colonoscopy in the morning. Given that the procedure instructions say to drink at least 64 oz of fluid, and eating food is not an option today, I find myself much more focused on my fluid intake than usual. This renewed interest in fluid intake makes me realize that on a typical day, my fluid intake awareness is probably taking second fiddle to… a lot of things. It got me thinking: What’s a good way to keep track of water intake? How much water do I need on a regular basis? What are some tips for drinking enough water on a daily basis? Let’s explore.
Tracking water intake
Are you aware of how much water you drink on a daily basis? There are a myriad of devices and water bottles and phone apps to help track your water intake. Tracking could be as simple as using household items such as writing a tally mark on a sticky note or placing a rubber band around your glass/bottle each time you fill it up. A google search for “ways to track water intake” can help you get ideas for what suits you best in terms of ease of use and price. Most food tracking apps include a place to track fluid intake.
How much water do I need?
As the Mayo Clinic states, “It's a simple question with no easy answer.” There are some rules of thumb for recommended water intake such as:
- eight glasses of water per day
- drink half your body weight in ounces (you take your weight in pounds, divide that number in half, and that’s how many ounces of water you should drink per day)
Although those general guidelines can be a great starting point, in reality, the amount of water an individual needs depends on many factors including your health, how active you are, the climate you live in, sauna use, your diet, how much you weigh, etc.
A very helpful way to tell if you’re drinking enough water is the color of your urine. It should be colorless or light yellow. Dark yellow urine indicates you may not be drinking enough fluid.
Water is vital to health
Drinking enough water is vital to health. Adequate water keeps your organs functioning properly, maintains your blood pressure, helps you excrete toxins and waste through urination, helps lubricate your joints, keeps your energy level up, and helps with brain function.
Some flavor enhancers can sabotage low-carb/keto diets
It’s tempting to turn to beverages flavored with either some form of sugar or with artificial sweeteners when trying to increase your water intake. Sugar in its various forms simply provides too many carbohydrates for individuals on LCHF and keto diets.
Although the artificial sweeteners have been approved by the FDA and are on the GRASS list, there is research that backs up the numerous potential negative effects of artificial sweeteners on overall health. We at HELPcare recommend avoiding artificial sweeteners as they can be especially damaging to gut health and can contribute to metabolic disease.
Electrolytes for low-carb/keto diets
Consuming adequate electrolytes are especially important for those living a keto lifestyle. When carb intake is low, electrolyte levels can drop, possibly resulting in low energy, muscle cramps, brain fog, headaches, weakness, insomnia - known as the Keto Flu. Although a whole foods diet can provide a variety of electrolytes, the use of an electrolyte powder in your water bottle can help keep your electrolytes in balance. An excellent low-carb flavor enhancer is the electrolyte supplement LMNT.
HELPcare Clinic has been offering LMNT as a daily prize at the county fairs this summer, as well as selling it in the booth. You can also stop in and purchase LMNT at HELPcare Clinic if you are in the area!
Summary Tips
To set yourself up for success in staying hydrated:
- Get yourself a water bottle and keep it with you
- Decide which tracking method works best for you to keep tabs on your water intake
- Set a goal for your daily water intake and sketch out a rough time-table for consuming your water through the day
- Use an electrolyte such as LMNT (I use 1 packet per day divided into several water bottles)
By developing awareness of your water intake and being intentional with your water consumption, you will be creating a habit that is vital to good health.
Share this:
Like
Helpful
Hug