I was working with a customer at my store a couple of days ago and I can’t stop thinking about her. She came in for a new pair of shoes and supportive insoles, as she was working toward a goal of losing about 100 pounds and needing good footwear for workouts. As she was telling me about her struggles with her obesity, diabetes, high blood pressure, and muscle cramps, I asked her: how much water do you drink each day? Not enough, she replied. It turns out, my customer’s daily fluid intake is shockingly low–probably only about 8-16 ounces a day. Given that an average woman should drink about 10X that amount of water every day, I was, well, horrified to be quite honest. I tried to keep my shock in check as I encouraged her to try drinking more water, tea . . . anything! With the list of dangerous heath problems she is battling, drinking more water is probably the most simple, yet impactful change she can make. She purchased a nice pair of shoes and insoles, and also left with a complimentary water bottle that she promised me she would use every day.
I too struggle to drink enough water (as most of us do, I suspect) and can definitely feel the effects when I don’t. One of my goals this year is to up my water intake. It’s hard to know how much to drink, but as a very active person living in the Southern Arizona desert, I need a lot. As best I can calculate, I should be drinking about 100-120 ounces each day depending on my workouts and the weather. Right now, I’m probably getting about 60-70 ounces. It’s definitely difficult to get it all in, especially during a busy day. I’m trying techniques like drinking a glass each morning before my coffee, keeping my water bottle close by at work, and doing my best not to let myself feel thirsty.
If you are looking for a simple way to be healthier this year, drink more water! Here’s a formula you can use to estimate your needs: Calculate 65% of you weight, and that equals the ounces of water you need to drink each day. Add 12 ounces for every 30 minutes of exercise you do each day. If you live in a hot, dry climate, aim even higher. Of course this is an estimate, but it’s a good place to start. Yes, it is possible to drink too much water, but that’s very rare, especially considering most of us also consume too much sodium and sugar. If water is just too bland for you, try adding a touch of juice or herbal tea.