Easy to say but hard to do... as with other habit changes you would not believe how often this simple behavioural change is " resisted". When a new client first comes in we measure body water % , almost exclusively they measure below the " norms", interestingly as body fat % increases water % appears to decrease. We have been collecting that data for 3 years . Being " dehydrated " is not always noticeable to the individual and signs can range from tiredness to headaches, even dizziness .most people ( without exercise ) need 2 litres of water a day( 8 cups to you and me).
Here are some tips I found that I liked. Fill a 2L bottle and keep it with you all day this way you can see how much you have drunk and how much there is left to go . Adjusting intake upwards takes some time to get use to the changes in demands on the bladder , just a heads up there, don't drink it all at 9 pm and go to bed at 10 pm.
Secondly have a large glass of water with each meal, including having one first thing in the morning !
Thirdly carry a small canteen style bottle with you ( in the gym, on the bus, in the car)
Fourthly as already suggested , start making small increments , use green tea ( or herbal teas) to help towards you total.
As you increase water it may be helpful to reduce coffee , carbonated and fruit style drinks
Last thought for today, and I have a client who mentions this issue to me often.Drinking water can help people lose fat. My client has often commented that she feels hunger , but what she is really feeling is thirst.She has the symptoms of de hydration but is craving water.. along comes some food ( often inappropriate) come along.Apparently drinking before a meal can reduce average calorie consumption by 75 per meal !!
We will return to this topic for tips on exercise hydration in the future.