One Easy Trick to Help You Drink More Water, Boost Immunity and Lose Weight

|Updated Jun 25, 2021
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Drinking enough water every day is easier said than done, but when we drink the right amount, our bodies reap benefits such as increased focus, more energy, natural weight loss, and better digestion. Staying hydrated supports immune health and can give our daily workout performance a boost and improves how we feel physically and mentally. The flip side is that drinking less than we need undermines all of those things.

To help you stay hydrated all day, try the simple trick of infusing your water with fruits and herbs for better taste and the extra benefit of absorbing vitamins and minerals. Here, we outline exactly how much water you should drink in a day, the benefits of staying hydrated, and the best-tasting and healthiest pairings to infuse your water with, and the extraordinary benefits of simply adding lemon or any other citrus to your glass.

How much water should you drink every day?

Knowing the right amount of water to drink daily depends on your weight and activity level, and can seem shocking because finishing a water bottle can seem like a big task. To make sure you're drinking the right amount, registered dietitian Nicole Osinga who created The Beet's VegStart Diet recommends using this simple formula: Multiply your weight in pounds by two-thirds (or .67) and the number you get is the number of ounces of water to drink in a day. Meaning, if you weigh 140 pounds, you should drink 120 ounces of water every day, or about 12 to 15 glasses of water per day.

Before you gasp, consider this: The closer you get to drinking the optimal amount of water, the healthier you'll feel. “Proper hydration is critical for maintaining health on a cellular level. Every cell in the human body is reliant on water for proper function," according to Dr. Robert Parker, BS, DC (Parker Health Solutions) and when our cells function properly, the rest follows.

Here are the six health benefits of staying hydrated.

1. Drinking water can improve focus and cognitive performance. 

Dehydration can negatively affect your mood and cognitive function. This is especially important for students, athletes, or anyone who needs to boost focus at work or is active. So, when you're studying for an exam it's always beneficial to keep a water bottle on your desk and hydrate before and after working or taking an exam. The same goes for athletes who live an active lifestyle or play a sport.

In a study by a group of nutritionists comparing age and cognitive function against mild dehydration, the results found that "mild dehydration produces alterations in a number of important aspects of cognitive function such as concentration, alertness, and short-term memory in children (10–12 y), young adults (18–25y) and in the oldest adults (50–82y.) As with physical functioning, mild to moderate levels of dehydration can impair performance on tasks such as short-term memory, perceptual discrimination, arithmetic ability, visuomotor tracking, and psychomotor skills."

2. Drinking water can help you lose weight by lowering total energy intake 

There's a reason why many weight loss programs advise dieters to drink more water. A study conducted by researchers at the Obesity Society measured the associations between absolute and relative increases in drinking water and weight loss over 12 months. Data was collected from 173 premenopausal overweight women (aged 25–50 years) who reported drinking water at baseline and then as they attempted to lose weight.

After twelve months, the absolute and relative increases in drinking water were "associated with significant loss of body weight and fat," concluding that drinking water may promote weight loss in overweight women who are dieting.

3. Drinking enough water can help your kidney function.

Our kidneys regulate a healthy water balance and blood pressure, as well as remove waste from our bodies, and drinking enough water supports these activities, according to a study by The National Institutes of Health.

"If the kidneys economize on water, producing more concentrated urine, there is a greater cost in energy and more wear on their tissues. This is especially likely to occur when the kidneys are under stress, for example when the diet contains excessive amounts of salt or toxic substances that need to be eliminated. Consequently, drinking enough water helps protect this vital organ," the study concludes.

4. Drinking enough water can help your athletic performance.

When a person doesn't drink enough water, they often feel tired or burnout. Symptoms of being dehydrated are mentally or physically slowing down, yawning, or even needing a midday nap, according to researchers at the US Army Research Institute of Environmental Medicine. "Dehydration alters our cardiovascular, thermoregulatory, central nervous system, and metabolic functions," they found. So when you perform physical activities, be sure to drink enough water before, during, and after your exercise for better performance and increased energy.

5. Drinking enough water can improve your skin.

Hydration has always been linked to clearer skin, which is why skincare labels promote cucumber and watermelon as effective ingredients because they're so water-dense. "Water intake, particularly in individuals with low initial water intake, can improve skin thickness and density as measured by sonogram, and offsets transepidermal water loss, and can improve skin hydration," according to a study by the International Journal of Cosmetic Science. When you infuse your water with these fruits (cucumber and watermelon) you add more hydration to the mix.

6. Drinking enough water can prevent you from getting headaches. 

Feel dehydrated causes headaches and tension, which can make you stressed or anxious. In one study, researchers examined increased water intake and the effect on symptoms in headache patients. Patients with a history of different types of headache, including migraine and tension headache were either assigned to a placebo or the increased water. Those who were instructed to consume an additional volume of 1.5 liters of water per day on top of what they already consumed in foods and fluids reported less pain. The increased water intake did not affect the number of headache episodes but helped reduce the headache intensity and duration. Results explain that water intake can help relieve head pains but the ability to prevent headaches is still unknown. So drinking more water appears to help against aches and pain.

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The simple trick to help you drink more water every day

To help you drink the right amount of water every day and get all the health benefits, spruce up water's bland taste and pump up the nutrients by infusing a big pitcher of water with fruits and herbs. The goal is to infuse a big pitcher of water because you want the fruits and herbs to sit longer, similar to a marinade to enhance the taste of rich, fresh ingredients. For taste, the trick is to mix sweet, acidic, and earthy flavors of fruits and herbs to get a perfect balance. For example, mixing rosemary (earthy) and grapefruit (sweet, acidic) is a delicious combination.

  • Watermelon and mint
  • Grapefruit and rosemary
  • Blackberry and lemon
  • Raspberries and mango
  • Pineapple and mint
  • Cucumber and lavender
  • Strawberry, basil, and lemon
  • Pomegranate, orange, and mint

The health benefits of drinking infused water

Beyond the taste, adding certain herbs and fruits to your water can deliver various health benefits, whether it's the aroma of the ingredient, or how it affects your body when nutrients are absorbed.

The most effective way to reap the health benefits of fruit is by eating them, which you may do after you finish the water–if you want to limit waste. The water itself doesn't provide high enough levels of nutrients, vitamins, and minerals through the infusion to make a significant impact on your health, but there are specific benefits you get from the scent of certain herbs and the consumption of fruit. Find out how herbs like mint can alleviate tension, as well as how lavender can help you sleep better, plus how rosemary can boost immunity.

  • Mint is known to help alleviate headaches and boost focus. Peppermint oil is used to treat headaches and stressful tension, according to a study so adding any form of mint to your water can help ease the pain and boost cognitive function.
  • Lavender is used in many spas for its therapeutic aroma. A group of clinical researchers describe lavender as a "sedative, mild analgesic and sleep medication," according to a study.
  • Rosemary, the bitter earthy-tasting herb is also known for its therapeutic purposes but is also responsible for boosting immunity with its bioactive molecules and phytocompounds that have anti-inflammatory, antioxidant, antimicrobial, and antitumor activities, according to a study.
  • Grapefruit is a powerful citrusfruit that not everyone can eat because it has the possibility of interfering with certain medications like statins The fruit is known for its high content of vitamin C, which helps to fight off viruses, boost immunity, studies have found, and help lower inflammation, which is linked to diseases like heart disease. In addition, grapefruit contains zinc, a mineral that supports healthy immunity and stabilizes metabolic function. For all fruits that contain both vitamin C and zinc like grapefruit, blackberries, raspberries, and lemons, the compounds together may enhance the recovery time of certain illnesses, according to one study.
  • Watermelon also contains high levels of Vitamin C, helping to boost immunity. But, this fruit is most known for its high water content because the fruit is 92% water, helping you stay hydrated.
  • Raspberries and blackberries are similar because they both contain Vitamin C and zinc, protecting against illness and also may enhance one's recovery time for feeling ill. They're also high in antioxidants which help protect the body against disease.

If you want to live healthier without doing any major lifting, infuse your water and eat the fruit afterward to reap all of its health benefits. Not only is this a great tasting way to be healthier, but it's also simple to make and requires little chop time.

The 13 Best Foods to Boost Your Immune System to Fight Off COVID-19 Symptoms

Here are the best foods to eat on repeat, to boost immunity and fight inflammation. And stay off the red meat.

1. Citrus for Your Cells and Healing

Your body does not produce vitamin C, which means you need to get it daily to have enough to create healthy collagen (the building blocks for your skin and healing).The recommended daily amount to shoot for is 65 to 90 milligrams a day, which is the equivalent of one small glass of orange juice or eating a whole grapefruit. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it's easy to get your fill.

2. Red Peppers to Pump Up Skin and Boost Immunity with Twice the Amount of Vitamin C as an Orange Has

Want even more vitamin C, add red bell peppers to your salad or pasta sauce. One medium-sized red bell pepper contains 152 milligrams of vitamin C, or enough to fulfill your RDA. Peppers are also a great source of beta carotene, a precursor of vitamin A (retinol). How much beta carotene do you need a day: You should try to get 75 to 180 micrograms a day which is the equivalent of one medium bell pepper a day. But a red pepper has more than two and a half times your RDA for vitamin C so eat them all winter long.

3. Broccoli, But Eat It Nearly Raw, to get the Most Nutrients Out of It!

Broccoli may be the most super of superfoods on the planet. It's rich in vitamins A and C as well as E. The phytochemicals in it are great for arming and strengthening your immune system.How much lutein should you eat in a day: There is no RDA for lutein, but experts say get at least 6 milligrams.

4. Garlic, Eaten By the Clove

Garlic isn't just a great flavor-enhancer, it's essential for your health. Garlic’s immune-boosting properties are tied to its sulfur-containing compounds, such as allicin. Allicin is thought to improve your immune cells' ability to fight off colds and flu, and viruses of all kinds. (Smelling more garlic on the subway? It could be smart coronavirus management.) Garlic also has anti-microbial and anti-viral properties thought to fight off infections. How much should you eat in a day: The optimal amount of garlic to eat is more than most of us can fathom: Two to three cloves a day. While that may not be doable, realistically, some people take garlic supplements to get 300-mg dried garlic in a powdered tablet.

5. Ginger is a Power Player for Immunity and Digestion

Ginger is another ingredient that has super properties when it comes to fighting off illness. It has been shown to decrease inflammation, which can help if you get swollen glands or a sore throat or any inflammatory ailment. Gingerol, the main bioactive compound in ginger, is a relative of capsaicin, and is responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant benefits.How much should you eat a day: Most recommendations land on 3–4 grams of ginger extract a day, or up to four cups of ginger tea, but no more than 1 gram a day if you are pregnant. Some studies have linked high dosages to an increased risk of miscarriage.

6. Spinach, Wilted, Not Steamed (Also Kale and Dark Leafy Greens of All Kinds)

Spinach is not only packed with vitamin C but also antioxidants and beta carotene, both of which give your immune system the healthy boost it needs to fight off invaders. Don't overcook your spinach, since the more it's cooked the less active the antioxidants will be. If you eat it raw or lightly steamed you'll keep more of the nutrients intact.How much should you eat a day: Aim for 1 cup fresh spinach or 1/2 cup cooked per day, but this is the right moment to try the raw or slightly wilted approach. Order warm or wilted spinach salad when you go out, or make it yourself with olive oil, pine nuts, and vegan parm.

7. Almonds for the Win, Pop Them Like Candy

Vitamin E in almonds will help ward off colds and flu and is key to your immune system humming along. It’s a fat-soluble molecule, meaning it requires the presence of fat to be absorbed, so nuts are the perfect package for E to make it into your system.How much should you eat in a day: A half-cup serving, or 46 whole, shelled almonds, provides almost 100 percent of your RDA of vitamin E. Almonds are great for you but they don't come with a "free" pass, since 1/4 cup is a serving and has 162 calories, so double that for your RDA and you're eating about 325 calories. Throw them into smoothies instead.

8. Turmeric to Fight Inflammation, Put it In Your Tea or Smoothie

This highly pigmented spice is known for its anti-inflammatory qualities. How it helps immunity? It decreases exercise-induced muscle damage. Tumeric bolsters the immune system by stimulating antibody formation and people with auto-immune diseases are told by their doctors to take 500 mg of curcumin daily to reduce inflammation and stave off soreness.How much should you eat in a day: Try adding extra Tumeric to your diet during periods of stress or during flu season. Or take 500-2,000 mg of curcumin to help fight inflammation and power up your immune system.

9. Green Tea by the Gallon, Skip the Coffee and Sip this Instead

Green tea has high levels of EGCG, (epigallocatechin gallate) a hard-working antioxidant that is known to boost immune function. Green tea is steamed so the EGCG is still active when you drink it.Green tea also contains L-theanine, an anti-oxidant which appears to help in the production of T-cells in your body, the killer  L-theanine may aid in the production of germ-fighting compounds in your T-cells.How much green tea should you drink in a day: The optimal amount is three to five cups in a day, but most people won't get to that level. Any amount is better than nothing. Swap out a usual beverage daily for green tea could improve your health.

10. Papaya, The Tropical Healer to Keep You Vacation-Healthy All Year Round

Papaya delivers over twice your recommended daily amount of vitamin C in one fruit. It also contains an enzyme called papain that has anti-inflammatory effects -- and inflammation is one factor in most illnesses, so avoiding it can help your body fight off bacterial infections like sinusitis.Papayas contain potassium, vitamin B, and folate, which is a powerful cell rebuilder. Exactly how folic acid works to build immunity is linked to its role in protein synthesis, and researchers think that any mechanism in which cells proliferate can be affected (which is why it's critical for pregnant women). People who are folate-deficient have compromised immune systems.How much folate should you eat a day: Whether you are pregnant or not, folate (vitamin B9) is a great vitamin to keep your cells healthy and strong. The recommendation is 400 micrograms a day, or get it from legumes, spinach, papayas, and avocados.

11. Kiwis, a Vitamin Powerhouse

Kiwis are full of folate, vitamin K, vitamin C, and potassium. These vitamins in combination work in the body to build healthy cells, fight infection and keep your immune system humming along. Vitamin K deficiency is rare but when people don't have enough they suffer from weak bones and compromised immune systems. The inflammation system in the body is also dependent on vitamin K, especially your killer T cells that mobilize and fight cancer and other diseases.How much should you eat in a day: Vitamin K is one of the unsung heroes of the body. Women should get 90 micrograms a day, and men should have 120 micrograms.

12. Sunflower seeds to sprinkle on salads or eat by themselves

Sunflower seeds are especially healthy since they provide phosphorus, magnesium and vitamin B-6 as well as vitamin E. Your immune system needs vitamin E to function at full throttle. You can also get vitamin E from avocados and spinach and broccoli.How much should you eat in a day: Anywhere from 1 ounce (30 grams) per day to a healthy handful is considered healthy, but because they are high in sodium you might want to refrain from eating the entire bag. The raw seeds have 204 calories per quarter cup.

13. Miso, Soup or Paste to Add to Your Soups and Salad Dressings

The nutrients in miso -- which is a soybean paste that has been fermented with salt and a koji starter -- boosts immune system function by delivering healthy probiotics to the gut, making your microbiome healthier. How does Miso benefit your immune system?  It is a "sirt" food, which are foods that contain high levels of ‘sirtuins’ or proteins that regulate cells and activate metabolism. A diet high in sirts is believed to lead to weight loss, increased wellness and longevity.How much should you eat in a day? Researchers believe that consuming one bowl of miso soup per day, as is the tradition in Japan, lowers the risks of breast cancer. Other than its high sodium content there is no reason to stay away from miso with all its varied health benefits. We say cheers to that.