Nutritionists constantly remind us that drinking 1.5 liters of water daily is essential for good health. And yet, many of us don’t. Here are some tips and advice for drinking more water each day without forcing yourself. Use them in summer or winter!
Why stay hydrated?
Drinking water is essential for the proper functioning of the body. Indeed, water allows, among other things, the transport of nutrients and oxygen to cells, the elimination of waste, facilitates digestion and ensures the regulation of body temperature.
Staying well-hydrated also helps replenish the body’s water. Every day, we eliminate several liters of water through perspiration, respiration, and urination. Any water loss interferes with the proper functioning of our organs. It is therefore essential to compensate for these losses throughout the day.
How to stay hydrated effortlessly?
1) Don’t wait until you’re thirsty
The sensation of thirst is a warning sign. Generally, when it appears, it means you have already lost about 1% of your body water. This loss leads to a decrease in mental and physical abilities and can affect the cardiovascular system in cases of heatstroke. https://echosip.pk/
2) Set a goal
How much water should we drink daily? While it’s recommended to drink 1.5 liters of water per day (the equivalent of 8 glasses), the actual water intake is estimated to be around 2.5 liters per day for adult men and 2 liters per day for adult women. It’s important to note that these water needs vary depending on the climate and level of physical activity.
To verify that you have reached your goal, you can use free mobile apps such as Waterlogged or Daily Water. These will allow you to track and analyze your daily water consumption.
3) Adopt daily habits
When you wake up and before you go to bed, drink a glass or two of water. Your body has been fasting all night, so this is the time of day when you are most dehydrated. Don’t forget to leave a glass of water on your bedside table.
Start your workday with a glass of water and, above all, remember to take regular breaks to hydrate. If you get hungry, drinking a small glass of water will curb your appetite.
When you sit down to eat, drink a large glass of water. With three meals a day, you’ll have already drunk a third of your recommended daily intake. After your meal, treat yourself to a cup of tea or herbal infusion to aid your digestion.
4) Keep a bottle of water within easy reach
Keeping a bottle of water with you will help you drink more. Place it in “strategic” locations such as on your bedside table, in your car, at the office, or in your bag.
Buy one that will hold the amount of water you want to drink per day.
5) Vary the drinks
Besides drinking water plain, there are many other ways to consume it. Consider hot beverages like tea, herbal teas, or coffee. Be careful not to add sugar. To stay hydrated, you can also drink homemade soups or broths made with seasonal vegetables.
6) Eat foods rich in water
If you don’t usually drink much during the day, compensate by choosing fruits and vegetables with a high water content. To combine hydration and a healthy diet, you have plenty of options: grapefruit, melon, watermelon, tomato, strawberry, cucumber, celery, or even pumpkin. Don’t forget to vary your choices according to the seasons.
7) To give the water some flavor
If you find the water bland, you can add a slice of lemon (yellow or green) or orange or a few mint leaves to give it more flavor.
Beware of commercially sold flavored waters, which are often very sweet.
8) Create reminders
To make sure you don’t forget to drink, feel free to set an alarm on your watch or mobile phone and have it ring every hour.
These two reminders are very handy at the office or at home. The widget displays an animation on your computer screen every hour to remind you to drink. As for the graduated strip, it sticks to your bottle and helps you better manage your daily water intake.
9) Adjust your water consumption according to the climate or physical activity
Your water needs are heavily influenced by the climate. Hot temperatures cause increased perspiration , leading to faster dehydration.
We generally remember to stay hydrated in the summer when it’s sunny and warm, but much less so in winter. However, falling temperatures and exposure to cold weather pose the same risk of dehydration as a heatwave. In cold weather, the air dries out, increasing water loss through the skin. Furthermore, heating can also dehydrate you more quickly, and the weather conditions don’t encourage drinking.
The more you exercise, the more you sweat, and therefore the more water you need to stay hydrated. Even if you don’t feel thirsty, make a point of drinking before exercising. Then, drink regularly during and after your workout.
10) Spread your water intake throughout the day
To stay properly hydrated, drink regularly throughout the day. It’s important not to drink the contents of a water bottle all at once, but in small sips, spread throughout the day.
