The general recommendation for water consumption for men is 125 ounces of water per day and 91 ounces for women.
The guidelines are there to encourage drinking the proper amount of water to ensure hydration and optimal body function. That doesn’t mean falling short is going to hurt your body, it simply means downing the daily recommendation is ideal. Some people find it difficult to consume that much water each day and resist it. In the beginning, consuming a lot of water might be a struggle but as with many things, the more you do it the easier it becomes.
Staring down a 32-ounce glass of water three times a day can feel like you’re about to drown. Thankfully, there are lots of ways to consume water that don’t feel overwhelming. Here are some easy ways to consume water that will keep you hydrated and happy.
I highly recommend drinking pure, filtered water at home at all times, and taking some with you as you go out. I have a gravity filter that I absolutely love and not only takes out chlorine but also fluoride and other toxic substances that can mess with the body.
Add water to every mealtime.
Adding an 8-oz glass of water to each meal (drink it about 15 minutes before you start eating so as to not dilute digestive juices) will help you consume 24-ounces of water without a second thought. Drinking water with your meals also reduces your caloric intake for the day, an added bonus!
Check the checkout counter.
Most checkout counters at box stores have refrigerated units offering beverages and snacks. Make a point to grab a water bottle and you’ll easily consume 12 to 16 extra ounces of water at a time.
Load up on veggies and some fruits.
Many fruits and vegetables have high water content and that counts towards your water consumption for the day. Veggies like cucumbers are high in water content as are fruits like grapes and melon.
Grab water through the drive-thru.
When you visit your favorite coffee spot or drive-thru (may not be filtered). Ask for water to go with your order. Most places offer complimentary water which makes it affordable and easy to get more water on the go.
Consuming the recommended daily quota of water is easier than you think. There are plenty of ways to make getting enough water fast and easy. The more attention you pay to water consumption the easier it will be. Before long, you’ll be regularly meeting your goals and seeing and feeling the difference in your life.
(here is a link to free water-tracking apps)
[RECIPE] Broccoli Breakfast Casserole
Serves 6
Ingredients:
- 2 T. extra virgin olive oil
- 3 c. organic broccoli florets
- 3 T. water
- 1 c. organic sharp cheddar or Colby Jack cheese, shredded
- 4 large eggs (preferably pasture-raised)
- ⅓ c. alternative milk (almond, hemp, etc.)
- ⅙ c. extra virgin olive oil
- ½ t. onion powder
- ½ t. garlic powder
- ¼ t. dried thyme
- ½ t. dried oregano
- Sea salt and black pepper, to taste
- Fresh organic parsley, for garnish
Directions:
- Pre-heat oven to 350°F and spray an 8” x 8” casserole dish with non-stick cooking spray. Set aside.
- Heat the 2 T of olive oil in a large non-stick sauté pan over medium heat. Add the broccoli and water and cook for 2-3 minutes, or just until the broccoli softens slightly and turns bright green.
- Remove from heat and transfer broccoli to prepared casserole dish and spread into a uniform layer. Top with shredded cheese and set aside.
- Whisk the eggs with alternative milk, ⅙ c. olive oil, onion powder, garlic powder, thyme, and oregano. Season with salt and black pepper, as desired. Pour the egg mixture over the broccoli and cheddar and bake for 15-20 minutes, or until the casserole is set and lightly golden brown on top.
- Remove from oven and let cool for 10 minutes before slicing. Sprinkle with fresh parsley and serve immediately. Enjoy!
To Your Health,
Patti
