Challenge Yourself: Drink More Water
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!
Categories: Drink More Water | Tags: challenge 2, challenge yourself, drink more water, hydration, nutrition, water
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