Challenge Yourself: Drink More Water

Measuring cup

The Lehmans and Avaglianos were both so successful in upping their water intakes–and decreasing their soda and alcohol consumption–that we declared both families the winners of Challenge #2.

Here’s how you can follow their lead and do the same:

Q. Does everyone need eight 8-ounce glasses of water a day?

A. No, adults need more. Eight 8-ounce glasses is a guideline, not a one-size-fits-all recommendation. “The amount of water you require depends on many factors,” says Stephanie, the Lehman’s nutritionist, who suggests you start with the Institute of Medicine (IOM) recommendations of thirteen 8-ounce glasses for men and nine 8-ounce glasses for women.

The IOM recommends 7 glasses for girls 9 to 13, 8 glasses for boys 9 to 13 and girls 14 to 18, and 11 glasses for boys 14 to 18. Bump this up if you are physically active or live in a hot or humid climate or at a high altitude.

And remember: You don’t have to meet your water needs through H20 alone. Caffeine-free liquids count, as do fruits and vegetables like watermelon, grapefruit, lettuce, broccoli and tomatoes, some of which are 90% water.

 

Smart Drink Swaps

When the heat rises, it’s nice to cool off with a drink. But some summer tonics can do in your diet. Water and unsweetened beverages are ideal, but if you treat yourself, here’s how to avoid going overboard.

If You Want a: Starbucks Mocha Frappuccino 16 oz.
Know It’s: 400 calories
You’d Have to: Run 3.4 miles in 40 minutes to work that off.
Instead Try a: Starbucks Mocha Frappuccino Light 16 oz. 130 calories

If You Want a: 7-Eleven Cherry Orange Blitz Slurpee 16 oz.
Know It’s: 110 calories
You’d Have to: Lift weights for 30 minutes to nix those calories.
Instead Try a: 7-Eleven Slurpee Lite Fanta Sugar-Free Cherry Limeade 12 oz. 30 calories

If You Want a: Red Lobster Traditional Lobsterita 24 oz.
Know It’s: 890 calories
You’d Have to: Bike 16 miles in one hour after an indulgence like this.
Instead Try a: Red Lobster Classic Margarita On The Rocks 4.75 oz. 250 calories

 

A Two-Step Motivational Plan

To keep them going strong, each family had a coaching session with motivational expert Tony Ricci, senior health and fitness specialist at Pfizer. “The secret to remaining focused on a goal is being able to define it and visualize it,” says Ricci. Here’s how to do just that.

Be specific. Don’t simply write down your goals; write down the true, intimate reasons why you want to do something and what your life will be like once you accomplish those goals. For example, “When I lose 20 pounds, I’ll stop making excuses about not wanting to go to the pool and have more energy to bond with my kids on weekend bike rides.”

Create a picture. Gather images that represent your goal (and its rewards) as a constant reminder to yourself of what you’re after. Use a bulletin board, poster board or Pinterest board to post photos of the little black dress you want to fit into or the beach you want to (fearlessly) wear a bathing suit on.

What have you done to drink more water? Share in the comments below!