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January 26, 2016

Why You Should Drink More Water

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Thank you to Nestle Waters for sponsoring this post.

As a dietitian with a private practice, I’m often working with my clients to try to get them drinking more water. Why is water so important? Basically, water helps our bodies to function optimally and being well hydrated is important to both physical performance as well as mental cognition. Here are just a few of the main reasons water is so key to health.

why you should drink my water

1) Water is necessary to maintain the balance of body fluids, which is important for digestion, absorption, circulation, maintenance of body temperature, transportation of nutrients, and creation of saliva.

2) For my fellow fitness fans, water helps muscle cells to function properly! Cells that don’t maintain their balance of fluids will shrivel, which can result in muscle fatigue.

3) Water is necessary for transporting waste products in and out of cells. If your pee is dark yellow vs. a light lemonade color, time to drink more water. Also – water helps maintain normal bowel function, keeping things moving along properly in your gastrointestinal tract to prevent constipation.

So, clearly water is important, right? But here’s the thing: it can get crowded out of our diets when sugar sweetened beverages are too heavily in the mix.

If there’s anything that dietitians and health experts can agree on, it’s that we need to be consuming less sugar. Added sugars account on average for more than 13 percent of calories consumed per day in the U.S., and intakes are particularly high among children, adolescents, and young adults. (source)

And what’s the major source of that added sugar in the typical U.S. diet? You guessed it: beverages. Half of all kids and adults in the U.S. drink at least one sugar-sweetened beverage every day. This includes soft drinks, fruit drinks, sweetened coffee and tea, energy drinks, alcoholic beverages, and flavored waters. Those beverages – excluding milk and 100% juice – account for almost half (47%) of all added sugars consumed by the U.S. population. (source)

Figure 2-10 - pie chart - chart description provided below 
Photo source

One of the major recommendations in the new 2015 Dietary Guidelines for Americans is to limit added sugars to no more than 10 percent of total calories – or 12 teaspoons per day – based on a 2,000 calorie diet. Well, a 12-ounce soda packs in about 150 sugar calories and 10 teaspoons of added sugars – that’s nearly your entire allotment!

Let’s keep this simple. If you’re not currently drinking sugar-sweetened beverages, great. Keep it up! And if you are – consider replacing just one sugary beverage per day with water. It’s a little step that can equal big change in the long run. I’ll share one more stat because this one is really impressive: replacing just one 12-ounce soda with water every day would cut out about 50,000 calories and 75 cups of sugar in a year! Wow. That’s a LOT of sugar!

Keeping tap or bottled water on hand and accessible is an easy way to remind yourself to drink more water in place of sugary beverages. Keep it in sight so you’ll remember to sip often! I always have water on my desk so I’ll remember to drink some whenever I see it, and a water bottle always comes with me in my purse, too.

If you’re not a fan of plain water, or are trying to wean yourself off soda, sparkling water is a great alternative to sugary beverages that still tastes a little more fun/interesting than plain water. One of my favorite combinations: San Pellegrino with mint and lime!

sparkling water with lime and mint

Anyone want to commit to replacing one of their sugar-sweetened beverages per day with water?

If you’ve already had success weaning yourself off soda or other sugar sweetened beverages, what are your best tips/tricks for those starting to replace them with more water?

—

Sources:

1. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2015. 8th Edition, Washington, DC: U.S. Government Printing Office, December 2015. Available at: http://health.gov/dietaryguidelines/2015/guidelines/

2. Johnson RK, Appel LJ, Brands M, et al. Dietary sugars intake and cardiovascular health.” A Scientific Statement from the American Heart Association. Circulation. 2009;120:1011-20.

3. Neuhouser M et al. Dietary Guidelines Advisory Committee Science Base Chapter: Food and Nutrient Intakes, and Health: Current Status and Trends. 2014. Available at: http://health.gov/dietaryguidelines/2015-BINDER/meeting7/docs/DGAC-Meeting-7-SC-1.pdf

4. Popkin, Barry M., Kristen E. D’Anci, and Irwin H. Rosenberg. “Water, Hydration and Health.” Nutrition reviews 68.8 (2010): 439–458. PMC. Web. 16 Dec. 2015.

- anne
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28 comments
  • Renae L. January 26, 2016 · 11:29AM:
    I wasn't a huge soda drinker to begin with, but LaCroix sparkling flavored waters are a necessity in my house! Sometimes water can get boring but I've grown accustomed to them and they now taste as indulgent as a sugary soda.
    Reply
  • Kaylin@EnticingHealthyEating
    January 26, 2016 · 11:36AM:
    When I was younger I used to exclusively drink soda and juices. I hated the plain taste of water. I wanted to get healthier as I got into my teenage years, so I just started forcing myself to drink water. It's a mental game, I had to convince myself it tasted better than soda. And now? I drink SO much water a day and I LOVE water. If you try it enough, you're bound to like it eventually when it comes to water. :)
    Reply
    • Anne
      January 26, 2016 · 1:59PM:
      Fake it til you make it! :)
      Reply
  • Danie January 26, 2016 · 12:07PM:
    This might seem counterintuitive, but I actually buy soda in order to drink less of it. We always order water at restaurants now because we have sodas at home. This saves us money and helps us stick to one serving of soda at a time. Instead of drinking 4 big glasses of Dr. Pepper at every restaurant meal, I drink one can with dinner sometimes. We also love Izze sodas, which are basically carbonated fruit juice. I wish they weren't so expensive because I'd basically only buy those if they were more affordable!
    Reply
    • Anne
      January 26, 2016 · 1:59PM:
      This sounds like a great approach -- still giving yourself something that you really enjoy, but in a more moderate (and affordable) way and not going overboard!
      Reply
  • Amy Ramos January 26, 2016 · 1:09PM:
    I drink 100 oz of water a day. I feel naked if I do not have my water. Seriously. I have about 5 Nalgeen/Contigo water bottles throughout the house, work, car, etc. I also carry a flat of water in my car JIC. I know it is not earth friendly but I do not get my water, I get grumpy. I love the Crystal Geyser sparkling water in the afternoons.
    Reply
    • Anne
      January 26, 2016 · 1:58PM:
      I'm the same - ALWAYS have water with me!
      Reply
  • Beth January 26, 2016 · 1:45PM:
    When I need a change from plain water I go to unsweetened iced tea. Sometimes I also mix sparkling water with some Apple & Eve Cranberry Juice (no added sugar - all juice). I like to have cranberry juice for the health benefits and it's a way for me to dilute it a bit and change up the flavor of water. Curious what your thoughts are of that combination with regards to it being healthy or is it really not doing anything for me?
    Reply
    • Anne
      January 26, 2016 · 1:56PM:
      I love unsweetened iced tea, too! And if you like cranberry juice and it doesn't have any added sugar/is all juice, by all means, go for it! Good idea to mix it with water.
      Reply
  • Katie @ Adultingdaily
    January 26, 2016 · 1:52PM:
    Do you know much about "too much" water? I drink a lot throughout the day and I'm lighter than the light lemonade---is this too much hydration or okay?
    Reply
    • Anne
      January 26, 2016 · 1:57PM:
      I'd say that's fine so long as you are drinking to thirst -- your body would let you know it didn't want any more/you probably wouldn't feel great if it was WAY too much. :)
      Reply
  • Janet January 26, 2016 · 2:04PM:
    I'm curious as to what your thoughts are on Agave and Stevia. I rarely drink soda, but I do drink hot tea (all kinds, but I love chai), and have given up splenda/ equal etc, but found the liquid Agave/ Stevia drops for hot and cold drinks. I like them, but I don't want to use them if they are just as bad for me as other sweeteners.
    Reply
    • Anne
      January 26, 2016 · 2:20PM:
      Agave and stevia are definitely better choices than splenda/equal. That said, when it comes to agave, it depends how much you're using as it's still sugar. Stevia doesn't have any calories but I don't like it simply because I think it tastes gross. :) If you're just using a little agave or stevia, I'd stick with what works - or maybe slowly try to wean yourself off them. Hot tea tastes delicious without sweetener once you get used to it! :)
      Reply
    • Sue January 26, 2016 · 4:15PM:
      If you like chai, I highly recommend trying the Bengal Spice tea from Celestial Seasonings. It has an almost sweet taste on its own, I don't add any sugar. It's also caffeine free, I drink coffee etc, but it's nice to have a caffeine free tea like this in the evenings. You can also add milk if you like, but I don't always.
      Reply
      • Anne
        January 26, 2016 · 4:35PM:
        Agreed -- love Bengal spice!
        Reply
    • Joan | HappyForks.com January 26, 2016 · 7:29PM:
      Spices like ginger, anise, cinnamon and cloves are very aromatic, it's good choice if you want to limit sweetening. Many types of tea are tastier without sugar/sweeteners, you feel taste of tea and spices, not sugar.
      Reply
  • Jen@bubblyrunner.com
    January 26, 2016 · 2:44PM:
    I've always been a big water drinker and always have a water bottle or two on hand to stay hydrated. I replaced my Diet Coke habit with sparkling water, and I typically drink my coffee black (although I do allow a fancier coffee drink on the weekends). I've found that after making these changes, Diet Coke and other things taste WAY too sweet to me now.
    Reply
    • Anne
      January 26, 2016 · 2:52PM:
      Yeah - your taste buds really do change, huh? Love that you still have the fancier coffee on the weekends - all about balance, and treating yourself when it's worth it vs. just a mindless habit.
      Reply
  • abbi January 26, 2016 · 9:44PM:
    I found that once I started tracking my water intake on my fitbit app, I was way more intentional about it. A little validation goes a long way! There are lots of other apps out there to help you keep track and encourage you to drink more water- I also like Plant Nanny- every time you drink some water, you get to water your plant on the app too and help it grow! Cheesy but cute and effective.
    Reply
    • Anne
      January 27, 2016 · 11:29AM:
      Aw, what a cute idea re: the plant app! Thanks for this tip!
      Reply
  • Janene S. January 26, 2016 · 10:39PM:
    I don't like plain water, so I drink sparkling Deer Park water -- usually with lemon flavoring or just plain. Very refreshing!
    Reply
  • Ellen @ My Uncommon Everyday
    January 27, 2016 · 9:28AM:
    People always make fun of me for how much water I drink :) When I started to get migraines as a kid, though, the doctors always said to make sure I drank at least 100 oz. a day just to rule out dehydration... and ever since then I think I hit close to 200 oz. daily. My body just adapted, I guess, because I feel crazy-thirsty without it!
    Reply
    • Anne
      January 27, 2016 · 11:26AM:
      Ditto -- everyone makes fun of me for how much water I drink too!
      Reply
  • Lindsay January 27, 2016 · 9:42AM:
    I kicked a crazy 10 year (plus) Diet Coke habit last year and haven't looked back! Though, my husband says I just replaced my DC addiction with La Croix... but whatever, La Croix just counts as water. Right? Right!
    Reply
    • Anne
      January 27, 2016 · 11:25AM:
      Good for you!!
      Reply
  • Hunter January 28, 2016 · 1:03PM:
    Yes, yes, YES!! I love this post! I drink tons of water and it keeps me full, hydrated, and feeling ready to exercise. HOORAY FOR WATER!!
    Reply
  • Dade Dyana
    January 31, 2016 · 3:22PM:
    Anne - I can't agree enough. Water is so important, but sometimes it can get boring. I love to just add a slice of lemon to my water. Do you think that those sparkling waters have any negative side effects? I worry about my consumption of La Croix.
    Reply
    • Anne
      February 1, 2016 · 9:35AM:
      Not as far as I know!
      Reply
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anne mauney fannetastic food
Hi, I’m Anne! I'm a Washington D.C. based Registered Dietitian, mother, runner, and lover of travel, adventure, and the great outdoors. I've been blogging since 2009, sharing a mix of lifestyle content, recipes, and fitness tips. Come for the recipes – stay for the fun!
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anne mauney

I’m Anne, a Registered Dietitian and mother. I've been blogging since 2009 and love showing others that eating nutritious foods and staying active can actually be fun rather than overwhelming!

When I’m not writing or cooking for fannetastic food, you can find me running, coaching nutrition clients, or on an adventure with my family. Feel free to reach out - I'd love to hear from you!

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