Tips for increasing fluid intake
One of the hardest things for me post WLS was developing good habits for getting enough fluid. Here are some things that are helping me meet my goal of 2 litres per day.
I alternate hot and cold liquids. Although I know that hot fluids count toward the goal, I tended to avoid them early on because you have to sip them instead of gulping them the way you can with cold liquids. However, I later realised that I actually consume hot liquids at a faster rate! That's because reaching for the cup and taking a sip at regular intervals happens automatically, without my consciously having to think about it. Also, hot liquids don't make me feel "waterlogged" and "sloshy". Compare that with cold liquids, which I have to remind myself to keep drinking. Also, I measured my favourite mugs and was surprised to discover that they hold 500 ml, so that's a quarter of my daily requirement. So now I tend to alternate between hot and cold liquids to avoid boredom.
I start before breakfast. Just thinking about drinking 2 liters per day is intimidating for me. So (and this is brain dead obvious in hindsight), I focus instead of getting in 500 ml before each meal. Drinking 500 ml before breakfast was a game changer; getting a quarter of the way to my goal that early really inspires me to keep at it.
I turn some of my liquids into indulgent "snacks". To decaf coffee I add protein powder, cocoa, cinnamon, and almond flavouring for a decadent "latte". One of the highlights of my day, and I'm killing two birds with one stone: protein and liquids.
I prefer a little acidity in my water. Adding lemon juice is one way. Another thing I do is fill a bottle with water, put an herbal tea bag in it, and stick it in the fridge for a few hours. Effortless ice tea!
For cold liquids, I prefer to re-use commercial beverage bottles with screw-on lids. I drink them more quickly and automatically. I think this is due to years of unconsciously sipping on diet sodas. Liquids in glasses tend to warm up, evaporate, and collect dust more quickly. I have tried using reusable water bottles, but I have found it difficult to develop a habit of drinking automatically from them. Plus, they smell funky after a while. And I find thermoses a bit intimidating (always afraid I'll break them.) So I just reuse ordinary beverage bottles lots and lots of times. As I write this, I remember that I've seen commercial beverages (fancy teas) in metal bottles with screw-on lids. I'll get one of those and see if it can fool my hand into thinking it's a diet coke. They would last indefinitely, which is even better for the environment.
What are your tips for getting your daily fluids?
on 6/9/19 5:23 pm
I used a mug warmer for warm beverages early on since they took so long to drink.
Early on, I used an interval app and set it to go off every 3-5 minutes to remind me to take a sip.
Now that I can drink more at once, I bought the Ulla Hydration Reminder. It has a motion detector and if it detects you are near, it has a strobe light that goes off if you don't drink at least every thirty minutes. It is a total nag and I feel like its ***** but it is really helping me!
Highest weight: 350, Surgery weight: 317
No longer obese goal: 185, Healthy weight goal: 150
Weight loss per month: 1=22, 2=12, 3=9.5, 4=11.5, 5=8, 6=9
on 6/9/19 10:58 pm, edited 6/9/19 3:59 pm
Thanks for the great ideas! Here's my idea.... I have trouble both with getting in enough water and protein (or anything for that matter!) So every morning I put 3 cups of water in my big plastic cup, one scoop of whey protein juice powder, two tablespoons of chia seeds plus two teaspoons of Benefibre for "the system" and I sip away at this during the morning.
In the afternoon I drink miso soup and I think I can count that as a liquid too.
on 6/10/19 5:22 pm
i drink alot of crystal lite but put a tray of ice in the glass and just let the ice melt and sip on this all day. i make my own hot chocolate using powdered milk, stevia, unsweetened cocoa powder and add this to boiling water. as long as i have something to flavor the water i am ok. where i live at the water is so gross!
One word - popsicles! I've found a protein water that most consider too sweet to drink on it's own. Protein2O the pina colada flavored one. (the one with the coconut and pineapple on the label) and freeze that. That way I get protein and water all in one serving and since you don't tend to gulp frozen snacks it makes it easier to "sip" slower. You can also make your own flavors using whatever sugar free flavoring you like to your water and freezing it in popsicle molds.
on 6/11/19 1:03 pm
When I'm at my office (2 days a week - I work from home the remainder), I have a 32 ounce bottle on my desk. I fill it when I get in. I fini**** before I eat lunch. I fill it again and fini**** before I leave. It helps me get most of my water in. Because I work out a lot and strenuously, I probably drink another 40-60 ounces at the gym each day.
Keep on losing!
HW 271.5 (April 2016) SW 246.9 (8/23/16) CW 158 (5/2/18)
A friend convinced me to get one of those steel double-walled vacuum bottles, and I am so glad I did. It keeps drinks cold/hot for ages, and somehow liquids just taste better. Easy to clean, and never develops a funky smell like plastic bottles do.
I didn't even realise these existed. Last time I looked at "thermoses" (back in the 70s) they were things with thin glass linings that could break easily. I was always a little worried that I'd swallow a shard of glass without realising it. But today these things are made with two steel layers separated by vacuum, so they're very rugged.