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apply these genius tricks to guarantee you’lldrink enough water. by lifebuzzfeed.com. sneaky ways to power up your daily water intakeand stay hydrated. determine how much water you need. here’s an easy trick to find out how muchwater you require to stay well-hydrated: measure how much water it takes throughout the dayto ensure that the color of your urine is somewhere between light yellow and clear. then monitor your water intake to make sureyou’re drinking that amount every day. some people prefer good ol’ pen-and-papertallies and charts.

others use apps such as waterlogged, wateryour body, or daily water. set timers or alerts. if you keep forgetting to guzzle down yourrecommended doses of water, set timers or alerts on your phone to remind you to drinkperiodically throughout the day. bonus points if you set your alert ringtoneto water-themed songs (“bridge over troubled water,” anyone?). mark deadlines on your water bottle. if you need a system that’s even more rigorous,use a permanent marker to draw water levels and specific deadlines on your bottle so you’llknow how much water you should have drunk

by any given time of the day. follow your “hydration schedule” to thet, and don’t forget to keep refilling your water bottle! keep your water cold. although temperature preferences vary fromperson to person, you’re generally likely to drink more water if it’s refrigerator-cold,according to joanne larsen, rd, a denver-based dietitian and author of the nutrition websiteask the dietitian. “i freeze water in an empty gallon milkbottle in the summer and take it out in the morning when gardening,” she says of herown routine.

use a straw. there’s a reason drinks in restaurants arealmost always served with straws: you tend to drink more water in a shorter amount oftime if you use a straw. apply the same trick to your water routine,and you’ll be well-hydrated before you know it! drink water before you eat. tv personality and fashion designer laurenconrad (of “the hills” fame) has one simple rule when it comes to drinking more water:downing a liter before each meal. not only is this is a smart way to make yourselfdrink more water, but it can also help you

lose weight by reducing the amount of foodyou eat during mealtimes, according to a 2010 study published in the research journal obesity. eat spicy food. have you ever found yourself reaching fora glass of water after some particularly spicy curry or dynamite chicken fajitas? kickstart your tastebuds and make yourselfthirstier by eating more spicy dishes. the water you gulp down might not settle theburning sensation in your mouth (that's actually a surprising benefit of milk), but it’sa good way to drink more water! find the perfect water bottle.

the more you love your water bottle, the morelikely you are to use it every day. whether you prefer big or small, sporty orcute, or plastic or stainless steel, there’s a perfect reusable bottle out there for you. drinking from it should feel like a pleasure,not a chore. sip before you’re thirsty. “remember that thirst is not a good indicatorof hydration status,” says larsen. by the time you’re thirsty, your body hasalready lost enough water to reduce your work performance by 30 percent, says larsen. nip that fatigue in the bud by guzzling waterthroughout the day.

carry a water bottle everywhere—having itat your side is a constant reminder to drink up and stay hydrated. switch out dehydrating drinks for water. “caffeinated beverages and sugary sodaswill reduce your body water,” says larsen. “caffeine will stimulate your kidneys toexcrete water, and sugary soda will pull water from your surrounding tissue to dilute theconcentrated sugar in soda, thereby reducing your hydration. neither are recommended to keep you hydratedin hot, humid weather.” so instead of reaching for that cup of coffeeor glass of juice as soon as you wake up in

the morning, quench your thirst with a glassof water instead. toss in jazzy flavorings. if you ever find yourself craving somethingdifferent, try adding different flavorings to your water. “using a water bottle with an infuser isa great way to naturally flavor your water, and it can be fun,” says karen sechowski,the district dietitian at northwestern university. “lemons and limes are always good, plusthey’re in the grocery store year-round at a reasonable price. when berries are in season, i like to usethose.”

some other tasty options include mint, cucumber,basil, orange, lavender, watermelon, and even a splash of fruit juice. eat your water. foods with high water content (including cucumber,lettuce, celery, radishes, watermelon, tomatoes, spinach, bell peppers, strawberries, broccoli,zucchini, and other raw fruits and vegetables) can contribute to your daily water consumption. at the same time, larsen says, “you cannotrely on just the water in food to provide you with enough water to stay hydrated. you need to drink additional water.”

the best solution? drink more water and munch on water-rich foods. play a new kind of “drinking game”. if you have a competitive streak, rope someof your friends, colleagues, and family members into turning hydration into a sport. one lifehacker commenter thought of the perfect“drinking game” for the office: take a sip of water whenever someone draws on thewhiteboard, talks about another project, pushes back a deadline, etc. working off the competitive edge and drinkingmore water?

win-win! you are watching: apply these genius tricksto guarantee you’ll drink enough water. please like, share and subscribe our channelfor more daily videos. leave us a comment of what you think aboutthis video. thank you for watching. 13 foods cardiologists want you to avoid toeat. day in and day out cardiologists see the affectsof what a poor diet can do to your heart. and while an occasional indulgence is fine— a glass of red wine here, a piece of chocolate there — there are certain foods they willnever let pass their lips.

processed meats. bacon, ham, hot dogs, and sausages are a partof many americans' daily diets but jennifer haythe, md, a cardiologist and assistant professorof medicine at columbia presbyterian in new york city won't go near them. "these products are literally dripping withsaturated fats. and we know that sausage and processed meatshave been linked to heart failure and cancer," says dr. haythe. what exactly is in processed meat? processed meat refers to meat that has beensalted, cured, fermented or smoked to improve

its shelf life. while these foods are quick and convenient,the chemicals and salt used in processed foods are harmful for our hearts, especially wheneaten in larger quantities. red meat. a tender and juicy steak topped with mushroomssauteed in butter is a meal you may want to reserve for a special occasion. "that delicious steak in front of you is fullof saturated fats, cholesterol, and salt," dr. haythe advises all her patients to limitred meat to once a month. when you do eat read meat, looks for leanercuts like eye of round roast, top roast, top

sirloin, and sirloin tips. uses spices and herbs for flavor and steerclear of butter, cream, and hollandaise sauces. meatless meals can be filling and delicious. potato chips. it's easy to plow through a bag of potatochips or a giant bowl buttered popcorn but dr. haythe says these snacks can be bite-sizedbits of trans-fats, sodium, and carbs. a study published in the new england journalof medicine found that 99.2 percent of people worldwide consume more than 2,000 milligramsof sodium each day. (many health organizations recommend no morethan 1,500 milligrams a day.)

people who consume more than 2,000 milligramsof sodium per day account for one in 10 cardiovascular deaths. does this mean you have to give up popcornfor your next netflix binge? if you can't give up popcorn or chips entirely,try switching to baked chips and or lightly salted and buttered popcorn. to keep tabs on your portion, leave the bagof chips or popcorn in the kitchen and place a snack in a single-serving bowl. you'll probably eat a lot less than if youwere eating from the bag. pizza.

a weekly pizza night is something most ofus look forward to. unfortunately, the only thing we're pickingup from the pizzeria is a "giant carbohydrate topped with salt and processed cheese," saysdr. haythe. you don't have to give up your favorite dinnerof the week, just order a healthier version with mushrooms, peppers, extra sauce, holdthe pepperoni. another option is to make a healthier versionat home. "use whole wheat crust, olive oil, and freshgoat cheese," recommends dr. haythe. diet soda. sindhu koshy, md, a cardiologist at ascensionst. john macomb oakland hospital in michigan

says even regular soda is better than diet. "the aspartame in diet soda is actually worsefor you than sugar or high fructose corn syrup and can make you crave sweet things." according to dr. koshy, diet soda can promoteweight gain and being overweight isn't good for your heart. according to the american heart association(aha), "nearly 70 percent of american adults are either overweight or obese. being obese puts you at a higher risk forhealth problems such as heart disease, stroke, high blood pressure, diabetes, and more."

table salt. it seems our taste buds aren't satisfied unlesswe shake salt on our food or find it in a bag of salty chips, but salt can cause issueswith blood pressure. if your blood pressure is too high, your arteriescan harden and narrow, resulting in a greater chance of heart disease. dr. koshy doesn't add salt to any food orwhen she cooks. she doesn't even have a salt shaker on thetable. "it doesn't matter what kind of salt it is—himalayansea salt or pink salt—if it has salt in its name, it is no good."

if you're struggling with high blood pressure,limit your salt intake and introduce your salt-craving taste buds to spices like cumin,curry, garlic, rosemary, cinnamon, etc. the results could be significant in loweringhigh blood pressure. "usually, if people with high blood pressureremove salt from their diet, their blood pressure will drop enough that they don't need medication,"says koshy. boxed cereal. sugar is bad for your teeth and waistlinebut your heart isn't losing any love over it either. a 2014 study published in jama: internal medicinefound people who consumed 17 to 21 percent

of calories from added sugar had a 38 percenthigher risk of dying from cardiovascular disease than those who consumed 8 percent of theircalories from added sugar. dr. koshy likens the added sugars in manycereals (and any food with added sugar) to eating candy. "it increases the sugar in our blood, whichincreases triglycerides and raises cholesterol." choose cereals with less added sugars or betteryet, oatmeal. "i recommend oatmeal every day, the plainvariety and with fresh fruit added instead of dried fruit or sugar." white bread.

white bread, pasta, and white rice are allstarches that dr. koshy avoids. "you want to minimize the amount of whitestarches that you're eating because it just turns into sugar [in your body]," warns dr.koshy. look for whole grain breads and pastas, whichcontain more fiber than white varieties and are digested more slowly to help regulateblood sugar levels. in addition, the whole grains provide morefiber, which helps you feel fuller longer so you're less likely to have those "sugarcrashes" and reach for more sugary snacks between meals. energy drinks.

most energy drinks claim they are a healthyway to boost energy. trouble is several ingredients like guaranaand taurine are touted as natural energy boosters and not regulated. mix these ingredients with caffeine and youcould be setting yourself with a racing heartbeat. "there is such a high amount of caffeine ina lot of these energy drinks that it also can trigger arrhythmia," says nicole weinberg,md, a cardiologist and director of the pacific heart institute's women's heart center atprovidence saint john's health center in santa monica. "this, coupled with a lack of sleep, whichis generally the reason why people are having

energy drinks to begin with, is a bad combination,"says dr. weinberg. deep-fried chicken. americans love deep-fried anything from chickento candy bars. these foods may be tasty but according todr. weinberg, they have no nutritional redeeming value, even if the food is a veggie. "it is bad for your heart, bad for your waistlineand bring oxidants into your system," says dr. weinburg. oxidants are the antioxidants arch nemesis. deep frying involves hot oil and that changesthe structure of vitamins and antioxidants.

you're not only getting added fat and caloriesbut cell-damaging oxidants. cheez whiz. dr. victoria shin, a cardiologist with torrancememorial physicians network says she avoids this and other processed cheese products becausethey are filled with preservatives. "basically, any food item that has a longshelf life will probably reduce our 'self' lives," says shin. in addition to the chemicals used in preservingshelf life, cheez whiz has 91 calories in 2 tablespoons and 7 grams of saturated fat. let's face it, we're pouring more than 2 tablespoonsof cheese whiz on our nachos.

instant ramen noodles. these crunchy packets of noodles are the stapleof many college students. cookbooks and food blogs provide countlesssuggestions make the noodles even more delicious. how much damage to your heart can a littlesquare packet of noodles do? did you know the noodles are deep fried first? that's one factor that isn't good for ourheart. the other is salt. a typical packet of ramen has 875 mg of sodium. that's a big chunk of the aha recommendationof 1,500 miligrams.

per day. too much salt can cause our body to hang ontoto excess fluid, which increases blood pressure and be taxing on the heart. frosting in a jar. who can wait for the cake to cool before wedive into the jar of frosting? tempting as it is, don't dive in and limitthe frosting you eat. besides being full of preservatives and ingredientsyou can't pronounce, it is a sugar nightmare a typical jar of frosting can have as muchas 20 grams per 2 tablespoons. first, we rarely eat just 2 tablespoons buteven if we stuck to that, we would be pretty

close to tipping the scales in the wrong directionfor sugar consumption that day. the aha recommends 36 grams per day for menand 24 grams per day when it comes to added sugars. sugar contributes to an expanding waistlineand an unhealthy heart. you are watching: 13 foods cardiologists wantyou to avoid to eat. 9 signs you’re eating more sugar than youneed. you know you’re supposed to limit addedsugar in your diet, but even if you steer clear of ben and jerry’s, chances are you’reeating more sugar than you think. here’s how your body might be telling youto limit your sugar intake.

how much sugar is too much? the world health organization recently recommendeda sharp drop in sugar intake. just 5 percent of calories should ideallycome from added sugars, the who advises; down from 10 percent. this translates to about 6 teaspoons of addedsugar a day, or about the amount in one 8-ounce bottle of sweetened lemon iced tea. the average american consumes almost quadruplethe who recommendation—22 teaspoons of added sugar a day. watch for these signs you might be eatingtoo much sugar, and then figure out tricks

to cut back. slashing sugar can be tricky because sugaris so ubiquitous—you’ll find it even in healthy-sounding foods like cereal and yogurt. read ingredient lists and reduce your intakeof processed, packaged foods in favor of fresh produce and lean protein. you’re breaking out more than usual. eating too much sugar can wreak havoc on yourskin. a study in the journal of the academy of nutritionand dietetics suggests a relationship between a high-sugar diet and the severity of acne.

participants with moderate to severe acnereported a higher sugar intake compared with people who had mild or no acne. you feel totally wiped. if you eat breakfast or lunch packed withsneaky sugar and distinctly lacking in satiating protein, fiber, and fat—say, a jumbo bagelwith jelly—you could find yourself stuck in a mean afternoon energy slump. you might develop a pounding headache or anurge to cuddle up in bed. a balanced and nutritious diet prevents yourblood sugar from going from a sugary high to a lethargic low.

your dentist has bad news. cavities have always been a not-so-subtlesign of a sweet tooth: picture children eating too many lollipops or shoveling in handfulsof jelly beans. when bacteria in your mouth digest any kindof carbohydrate (whether that’s spaghetti, skittles, or salad), they produce an acidthat combines with your saliva to produce plaque, which, if not brushed away, accumulateson teeth and begins to erode teeth enamel—the start of cavities, livescience explains. you’ve been diagnosed with high blood pressure. your blood pressure is considered normal ifit is 120/80 or lower.

a high-sugar diet can push your blood pressureover this threshold, according to a study in the journal of the american society ofnephrology. in a 2014 research review published in thebmj journal open heart, medical experts argued that limiting peoples’ sugar intake is moreimportant than reducing sodium consumption when it comes to healthy blood pressure. "added sugars probably matter more than dietarysodium for hypertension, and fructose in particular may uniquely increase cardiovascular riskby inciting metabolic dysfunction,” the authors wrote. you’ve been diagnosed with high cholesterol.

a more hidden sign of too much sugar in yourdiet: increases in levels of various fats circulating in your blood. a superabundance of sugar can decrease thebody’s good cholesterol (hdl) and increase the body’s bad cholesterol (ldl), accordingto research in the journal of the american medical association. though the mechanisms by which sugar couldaffect cholesterol and blood fats isn’t completely understood, study authors suggestthat fructose may spur the body to create triglycerides and ldl cholesterol. if your doctor is concerned about your cholesterollevels, discuss the best dietary changes you

could make to lower cholesterol. you crash after a workout. properly fueling your body is critical fora good workout. if exercise seems to be getting harder, ahigh-sugar diet might be to blame. “if you spike your blood sugar with a verysugary item right before an intense effort, you can end up feeling very fatigued and prettymiserable afterward,” says sara folta, phd, an assistant professor at tufts friedman schoolof nutrition science and policy. fueling yourself with too many simple sugarscan cause a quick spike in blood sugar followed by a rapid drop, leaving you feeling exhaustedhalfway through your run, she notes.

your jeans are a little snug. if you’ve been relying on soda to push througha tough work deadline, the scale might read a little higher than you’d like. according to a review of studies in the americanjournal of clinical nutrition, sugar-sweetened beverages seem to uniquely lead to weightgain, thanks to a killer combo of high sugar content, low satiety (they don’t make youfeel full), and “incomplete compensation for total energy” (they don’t displaceother foods, so they add to your total calorie intake). try to cut yourself off from sugar-sweeteneddrinks and stick with water, milk, coffee,

and tea. need major weight-loss motivation? you feel blue. multiple studies suggest a link between sugarintake and risk of depression. a high-sugar diet spikes levels of inflammationthroughout the body, which is also linked to higher levels of depression, accordingto prevention. a diet high in simple sugars from carbs isalso associated with depression. “using data from the women's health initiative—whichis tracking more than 70,000 women—the researchers found that the higher a woman's blood sugarrose after eating sugar and refined grains,

the higher her risk of depression,” thesite reported. the reverse was also true: a diet rich inwhole grains and produce was associated with a lower risk of depression. you never feel full. why is it so easy to reach for another chocolatekiss or sliver of cake? foods that are high in sugar, but low in protein,fiber, and other nutrients, do not make you feel full, says folta. “sugar does not trigger the same mechanismsin the body that make your body feel like it just ate,” she says.

you are watching: 9 signs you’re eatingmore sugar than you need.