How much water should you drink each day? Plus 10 easy ways to make it taste better.

Editor’s Note:  On a recent visit to the pediatrician  (shout out to Andy Shulstad at Charlotte Peds) my son & I learned that we should be drinking 1/2 to 2/3 oz of water for every pound of weight.  That amount exceeds the “8×8″ rule I’d been going by, and it’s significantly more for him, since he runs several miles in XC every day, is 6’1” and weighs 160 lbs.  In researching online the benefits of proper hydration, I came across the following info to help figure out how much is enough:

Calculating Your Daily Water Needs

Know Your weight: The first step to knowing how much water to drink everyday is to know your weight.   The amount of water a person should drink varies on their weight = a 200 pound man and 120 pound woman require different amounts of water every day.
Multiply by a minimum of 1/2:   Multiple your weight by 1/2 (or 50%) to determine how much water to drink daily AT MINIMUM.  This is for sedentary persons.   For example, at 160 pounds our son multiplies that by 1/2 and learns he should be drinking at least 80 ounces of water every day.  And that’s if he only sits on the sofa playing video games all day.  Which does happen, but not once school is back.  Many guidelines suggest the minimum is higher, especially if you are trying to LOSE weight.  In that case, use a factor of 2/3 your weight to determine your daily ounces.
Adjust for activity Level: Finally you will want to adjust that number based on how often you work out, since you are expelling water when you sweat. You should add 12 ounces of water to your daily total for every 30 minutes that you work out. So if you work out for 45 minutes daily, you would add 18 ounces of water to your daily intake.

What are the benefits of being well-hydrated?

There are plenty of studies to support the negative effect of dehydration, which include impairment of mood, concentration, energy levels and endurance.  Dehydration can also increase the frequency of headaches.

There is evidence to suggest that drinking a big 16 oz  glass of water prior to your meals will help you maintain or lose weight, by reducing the amount of calories you consume. There are even some studies that show that drinking more cold water can speed up your metabolism.  And there is anecdotal evidence that staying well hydrated improves the condition of your skin, reducing acne and dryness, particularly chronically dry lips.

Erin’s 10 Easy Ways to Make Water Taste Better

Drinking plain old water can get plain old boring after awhile.  In order to make water a bit more exciting, sometimes it is necessary to get a little creative.  Here are a few very simple ideas to flavor your water to jazz it up, and give you and your family a healthy alternative to soda and sugary juices.

1.  Apple cinnamon water

In a pitcher, mix ten cups of water with an apple (peeled and cut into small cubes) and two sticks of cinnamon.  Refrigerate overnight before serving.

2.  Strawberry lime water

In a pitcher, combine ten cups of water one cup of sliced strawberries (stems removed) and half of a thinly sliced lime.  Squeeze the other half into the water and stir.  Refrigerate overnight before serving.

3.  Watermelon and mint water

In a pitcher, mix ten cups of water, one cup of cubed seedless watermelon, and twelve mint leaves.  Refrigerate for at least six hours before serving.

4.  Cantaloupe and honeydew melon water

Use a melon baller to make half a cup of cantaloupe balls and half a cup of honeydew balls.  Freeze overnight.  In a pitcher, mix ten cups of water and the melon balls.  Refrigerate for three-six hours before serving.

5.  Lemon and lime water

In a pitcher, mix one thinly sliced lemon and one thinly sliced lime with ten cups of water. Refrigerate overnight before serving.

6.   Cucumber mint water

In a pitcher, mix one thinly sliced cucumber, twelve mint leaves, and ten cups of water.  Refrigerate overnight before serving.

7.  Raspberry, pomegranate, and blackberry water

In a pitcher, combine ten cups of water, half a cup of pomegranate seeds, half a cup of fresh raspberries, and half a cup of blackberries. Refrigerate for three to six hours before serving.

8.  Strawberry cucumber water

In a pitcher, mix ten cups of water, one cup of sliced strawberries (stems removed), and one thinly sliced cucumber. You can also add some mint leaves for extra flavor. Refrigerate overnight before serving.

9.  Water with frozen grapes

Take one cup of fresh grapes and slice them in half.  After freezing, add them to one pitcher filled with ten cups of water and serve.

10.  Apple and pear water

In a pitcher, mix one apple (cubed), one pear (cubed), one cinnamon stick, and ten cups of water. Refrigerate overnight before serving.

Mixing some add-ins into your water not only makes it taste better, but it also provides some extra health benefits.

For example, the lemon and lime will give you some vitamin C, aid your digestive system, and help to keep your skin looking beautiful.   Cucumbers offer extra hydration and help to freshen your breath.  You’ll get lots of antioxidants with the berries (which will keep you looking young), and the cinnamon helps to stabilize the blood sugar which is great for weight loss.

Drink up to start giving your body all of those wonderful benefits!