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  • Daulton Physical Therapy and Fitness


Updated: Jun 21, 2023

The general rule on how much water you should be drinking in a day for healthy tissue healing processes and for supporting weight loss is to consume about half your body weight in ounces of water per day. For example, if you weigh 120 pounds, you should have 60oz of water every day (about four 16oz water bottles). If exercising more, nurse a baby, or perform physically demanding tasks, your water intake will be greater.

Hydration Tips:

1. Drink 2 cups (16oz) of water before each meal. Research demonstrates that drinking 2 cups of water before every meal helps you eat less during the

meal to support weight loss. If you do this with each of three meals per day, you have already consumed 48oz of water.

2. Build the habit of drinking one 16oz glass of water when you wake up and another 8oz glass before bed. Add another 24oz of water. Keep a glass or bottle of water at your bedside to support this habit.

3. Purchase a fun container for your water, and set a goal for how many times you will fill and finish the container each day.

4. Infuse your water with flavor from fruit, herbs, and other flavors to make it easier to reach your daily goal. Add cucumber, strawberries, lemon or lime slices, and fresh herbs to create flavorful water. Use a fruit-infused water pitcher to keep this water on hand.

5. Flavor enhancers added to water can be a great way to increase your water intake. Adding water enhancers low in sugar and calories, such as Mio, Crystal Light, etc., can improve the taste of water.

6. In addition to regular water, consider carbonated/sparkling water. Many people find that adding sparkling water makes drinking water throughout the day more fun.

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