Chances are you're not drinking enough water. By using these tips, you will saturate your body with the right amount of water and help your health.
Even if you've tried certain methods in the past and it still hasn't become a successful habit, it's never too late to get back on track and commit to something that has great health benefits.
Such a step is worth taking at any time. Our bodies are approximately 60 percent water, so even the slightest dehydration can negatively affect our body's optimal performance, disrupting energy levels, digestion, or even immunity. Hydration will also improve the body's ability to absorb nutrients as well as keep the digestive system regular. Adequate water intake is important for a healthy digestive tract, as it helps break down food and keep stools soft.
If you don't drink enough, it pays to sip more often. For example, in 2018 magazine in August Skin Research and Technology published review states that increasing water intake improves hydration of the outer layer of the skin. It's also important to mention the mental impact: even mild dehydration is associated with greater fatigue, less alertness, and worse mood. Additionally, increasing H2O intake can help obese adults reduce body fat and lose weight.1
Some of your water intake comes from food, sometimes from liquids such as coffee and tea, but most of your fluid intake should be water. It is worth noting that we often drink too little water, but it can also be too much. Drinking too much water can deplete the body of sodium, which is an essential electrolyte for heart and muscle function.
More information on electrolytes and their importance can be found in the category - Electrolytes.
Before you start improving your body's condition by saturating yourself with water, ask yourself how much water you drink on average per day.
How do you know what amount of water is optimal for you?
Doctors' recommendation is to drink 30 ml for every kilogram of weight. pure water.
So, for example, you weigh 75 kg. multiplying by 0.03 we get that you need 2.25 ltr. water
Knowing this, you will be pleasantly surprised at how much your habits have improved after starting to apply simple methods.
Here are six clever ways to drink more water – and make it taste good:
Drink when you wake up and before meals
Even though you'll always have a water bottle in front of you, it's easy to forget to drink the right amount of water during the day's tasks, but it's important to prioritize fluids in the morning, afternoon and evening. Try to drink about two glasses of water first thing in the morning, and one glass of water before each meal and snack. Pairing food and water has a dual benefit: drinking water helps slow down the rate at which you eat. If you start eating on a very empty stomach, it is easy to overeat quickly, but you forget to chew thoroughly, which affects good digestion.
In addition, it can also help you eat less. In a previous review, researchers found that increasing water intake helped dieters lose weight, but the habit didn't help weight loss in those who didn't want to lose pounds. Drinking more water can help because it can suppress hunger, helping you eat less. Nevertheless, the researchers stress that the findings only suggest a link between hydration and weight loss.
End the day with a glass of water
You already know it's important to drink water as soon as you wake up, but an extra step to consider is a bottle of water. Make sure you drink a bottle of water within two hours of waking up. Then, two hours before bed, drink another. People who made it a habit (drinking 550 ml each time) were able to increase their water intake from 1.3 l. up to 2 liters per day.
People have also benefited from a reduction in blood pressure, as water supports kidney function, allowing the organ to better remove excess sodium from the body. The extra water also helps regulate body temperature properly, likely through increased circulation. Be sure to time your water intake so that you finish drinking about two hours before you go to bed, otherwise you may have to get up in the middle of the night to go to the bathroom.
Water from healthy food
Fruits and vegetables have a high water content, which will help fill the body with water. Fruits such as strawberries, watermelon, and vegetables such as lettuce, cabbage, celery, and spinach contain about 90 percent water. Dairy products, including milk, yogurt, and cottage cheese, are also good sources of water.
Experiment and discover
If you're the type of person who thinks plain water is, well, too plain, experiment with different temperatures and flavors. It has been found that if you make drinking water as tasty as possible, you will be able to get into the habit more easily. Try water with ice, no ice, room temperature, and flavored with fruit slices or mint leaves. It is valuable to enrich the water minerals. More useful information about mineralization of water - Minerals for improving water quality.
Install Apps
It is easy to tame the habit of drinking water using smart apps. Just like you always have your phone close at hand, you should also keep a BPA-free water bottle close to you. Make your phone work for you with a well-rated, popular app from the likes of:Water reminder” from Google Play, or “Waterllama” from the App Store that allows you to track and help you achieve your goals.
Water bottle
Smart water bottles are the latest way to encourage drinking water. For example, "HidrateSpark TAP” monitors your water intake, adjusts based on your activity, and lights up when it's time to drink. For even more smart customization, choose a drinking cup that uses Bluetooth to track how much you drink each day. Sending push notifications to your phone reminds you to stick to your goals.
Opportunities
All of the above are simple ways to enrich your body with water. The most important thing is to find the most suitable and pleasant method. And the body will thank you with a great feeling of well-being and a good energy level.
It is important to rememberthat everyone's health is individual and there is no common recipe for everyone!
So, if you want to know if your body is currently lacking in electrolytes, health professionals recommend the Test "Your Day".
- In time, pay attention to the signals sent by your well-being
- Replenish the body with natural minerals, vitamins and nutrients necessary for health.
- Enjoy energy and good mood every day!
