How to Feel Better by Increasing Your Water Intake

Water is essential for life. The lack of water has a much greater impact on a person’s survival versus lack of food. Our bodies are roughly 60 percent water. Today, we will discuss how water plays a role in our performance, weight loss and energy levels.


There is conflicting information surrounding how much water we should drink a day. A larger person requires more water on average than a smaller person hence- body weight divided by half = ounces to drink/day. We experience water loss every day even at rest. We lose it through our skin, with the act of breathing and going to the bathroom. Intense exercise and the temperature of our environment affect our hydration level.  So a general guideline recommended is to drink 2 liters of water a day and make adjustments from there. That is just four standard bottles of water per day.


How Water Effects Your Body


Water helps our body regulate temperature. It helps lubricate joints, protects organs and flushes toxins from our bodies. The transportation of nutrients, minerals and oxygen requires adequate hydration. A deficit of just 1-2% of your body content can impair both physical and mental performance. You will experience decreased motivation and fatigue during activities like exercise. The mental effects exhibited can range from brain fog to headaches and increased anxiety.


When it comes to weight loss, water plays a significant role. It increases satiety and offers a boost to your metabolism. Drinking ½ liter of water before a meal can boost your metabolic rate by 30% for as long as 1.5 hours. Just drinking 2 liters of water a day can help you burn 96 additional calories in 24 hours. Who wouldn’t want that?


Here are some strategies you can use to start increasing your intake of water.

  1. Buy a BPA free water bottle to have with you all day and keep it filled.

  1. To remove impurities and improve taste, purchase a water filter for your tap or use a pitcher that contains one.

  1. Avoid the added chemicals found in water enhancers by making your own. Cut up fresh lemons, limes, cucumbers or fresh fruit to flavor your water naturally.

  1. Take a bottle of water to bed at night. Upon awakening, drink it. You will have a ½ liter finished as you begin your day.



  1. Replace a bad habit with a good one. Start replacing coffee or soda with a bottle of water. Overtime your coffee/soda habit will decrease.


Water is essential for optimal health and vitality. We hope you can take one or more of the above strategies and use them to start increasing your daily water intake. Your body will thank you through better performance, clearer thinking and improved body composition. So bottoms up!

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Treves Janszen

Treves Janszen

Nutrition Coach at Thrive Fitness
Treves is a Level 1 Certified Nutrition Coach through Precision Nutrition. She has been involved with fitness & nutrition for almost 10 years. Along with being a Nutrition Coach, Treves has 30+ years of healthcare experience as a Registered Nurse. In her spare time, Treves like to read, cook and lay by the pool (when it's sunny, of course!).
Treves Janszen