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How to Drink More Water Easily When It Seems Like a Major Chore

How to Drink More Water Easily When It Seems Like a Major Chore

We all have the best intentions of drinking water. We make it our new years resolution and our goal for the week. We will even splurge on fancy water bottles made of stainless steel, glass or BPA-free plastic.

But no matter what we do, we can’t seem to get enough water in. We feel sluggish, our skin isn’t glowing, and we are foggy headed. We often don’t remember to drink or are too busy chugging coffee or tea to worry about plain old water.

The funny thing is, we also all know the benefits of staying hydrated with water. Staying hydrated leads to more natural energy (no need for 4 cups of coffee a day!), decreased hunger, weight maintenance, better looking skin and hair, naturally detoxing, and even sharper thinking.

We all also know that our bodies are made of mostly water, it’s the best beverage to quench our thirst, and has no calories, no sugars, nor any preservatives. All-in-all, the math adds up and it’s a win-win.

But then why is it such a chore to drink enough water?

Simply put, water can be boring.

But, that doesn’t mean that it has to stay that way!

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Here are some tried and true tips to increase your hydration so that you can reap all the wonderful benefits water has to offer.

1. Set a Goal

This may sound redundant and you may even say to yourself “I’ve tried this whole goal thing before”. But this is different.

The key to setting this goal for yourself is to keep the actual water visible.

Start with a big container. This container can be a milk or juice container or a large pitcher. Keep it within eyesight, and keep it full of water. Whether that water container lives in your office, on your kitchen counter, or on your passenger seat in your car is up to you. But, the point is to have this as your reminder throughout the day.

Now comes the actual goal setting part.

Set a goal that each day that you will drink 1,2,3 or 10 of those water containers. Start small and work your way up. Use that large water container to refill your glasses and count how many times you fill that large container. This will give you an easy benchmark to see how well you are doing that day.

2. Add Flavor

Oftentimes water drinking can be such a chore because we are accustomed to flavoring.

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Creating infused waters is a great way to make a delicious beverage that still provides all the benefits of plain water! Adding berries, herbs (such as mint, rosemary, or basil), cucumber, citrus, or melon can be a great way to shake up boring water and make you feel super fancy.

Infused waters will keep all day and just continue to get more delicious as the day goes on! On top of reaping the benefits that plain water has to offer, infused waters will also provide extra boosts in antioxidants and vitamins/minerals depending on your infusion ingredients. It’s a win win!

You can find containers that are specifically made for infusing, or you can make your own with just a large pitcher. Whatever works for you is great; continue to experiment with different flavors and combinations to find that award winning infusion recipe that leads you to chugging water all day long.

3. Keep it Cold

A really cold, icy glass of water is usually more appealing than a lukewarm glass. Adding ice to your water will create a tempting thirst quenching beverage that screams “drink me now”!

Especially in the summertime when temperatures are reaching ungodly highs, water is the perfect cool-down beverage.

Finding a travel water container that keeps your glass really cold is key. There are even some water cups that will keep ice frozen all day long.

You can even take this up a notch and create fun ice cubes. Using a similar approach to the infusions, freezing berries or herbs into ice cubes is a great way to add a hint of flavor without going overboard.

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4. Use a Straw

Surprisingly, many people have much more success in drinking plenty of water when a straw is involved. By simply switching to drinking via straw, it is easier to finish your glass before you realize it’s gone.

In order to continue being environmentally conscious, grab either a reusable cup with a straw or just a reusable straw. And if you are worried about wrinkles, know that staying hydrated keeps your skin naturally plump and smooth. I don’t know about you, but I would rather chance having one or two wrinkles around my mouth while preventing other wrinkles all over.

5. Carry it With You

Keep your water nearby at all times. Bring it in the car, to work, to meetings, to the gym, to the mall, and everywhere in between. Think of your water bottle as an extension of your outfit (bonus points if it matches your clothes).

Having your water bottle around will eliminate any excuse not to drink. You will likely be surprised how often you are thirsty and go for your water bottle compared to how little you were drinking before it became part of your daily ensemble.

6. Use an App

Need to drink more water? There’s an app for that.

Countless companies have made apps that use creative ways for us to track our water intake. From apps that will donate a certain amount to charities when you drink water, to apps that encourage you to grow a beautiful rose bush based on your water intake, there’s an app answer for helping you stay hydrated.

Even if you are compelled by some friendly competition, there are apps where you can challenge your friends and colleagues to “water races”. There are great ways to get started with drinking more water and create the routine of H2O over anything else.

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7. Create Reminders

Most of us function via virtual calendar these days. By creating reminders to ding as reminder to drink water throughout the day we can save ourselves any brainpower of thinking about water, just sit back an wait for the reminder.

Set these reminders each hour and be specific! If you want to drink 8 ounces per hour, add that into the pinging message. And be sure to set yourself up so that you have the water around.

The more of a chore it is to stop and drink water, the less likely you will follow through. So prepare a bit ahead of time, keep your glass full and chug when your phone reminds you to.

Concluding Thoughts

So much of our day-to-day practices are habitual. If you are finding yourself not drinking water currently, it’s all about changing that habit. Soon enough water will be all you want to drink! Setting yourself up for success is key to creating new habits. Making the new behavior easy, do-able, and actually fit in your lifestyle will make it much more likely to continue long-term. Plus keeping in mind how much better you will feel when you are hydrated will keep you going.

Whenever you are creating a new habit, start small. Don’t bite off more than you can chew no matter how tempting it is to go from zero to hundred in a day. When you are forming a new water habit, start with increasing your water intake by factors of 1 or 2. You will always have room to grow! Being realistic with where you are currently and taking steps to get to where you want to go long-term is exactly what will keep you hydrated and feeling great for years to come!

Featured photo credit: Unsplash via unsplash.com

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Julia Whelan

Registered Dietitian/Nutritionist

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Last Updated on January 11, 2021

11 Hidden Benefits of Using Oil Diffusers

11 Hidden Benefits of Using Oil Diffusers

Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

Read on for 11 hidden benefits of using oil diffusers.

1. Safe Scents That Make Sense

Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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2. Stress Relief

Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

3. Improved Sleep

Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

4. Appetite Control

Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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5. Bacteria and Mold Killing

When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

6. Decongestion and Mucus Control

Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

7. Mosquito Repellant

Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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8. Pain Relief

While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

9. The New Anti-Viral

Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

10. Improved Cognitive Function

Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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11. Money Saving

With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

Featured photo credit: Jopeel Quimpo via unsplash.com

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