Drinking water is an important key to staying hydrated and healthy. Although individual needs vary-for example, depending on gender and lifestyle-the Institute of Medicine (American National Academy of Medicine) recommends that women (ages 19-50) drink 2.7 liters per day and men (ages 19-50) drink 3.7 liters per day. day. It can be difficult to reach that goal, but by spreading your water intake throughout the day and finding alternative sources of hydration, you can increase your daily fluid intake.
Step
Part 1 of 2: Spreading Water Consumption Throughout the Day
Step 1. Drink a glass of water as soon as you wake up in the morning
Drinking water right after waking up will help increase your metabolism and rehydrate your body after a night of no fluid intake. Put a glass of water next to your bed or write a note on your alarm clock to remind you.
Step 2. Drink water after every meal
Drink a glass of water after eating. Water will aid digestion by breaking down food so the body can absorb the nutrients. Water also softens stools and helps prevent constipation. Don't forget to drink water with your snacks during the day.
If you want to lose weight, drink water before you start eating to make your stomach feel full quickly
Step 3. Carry a water bottle with you throughout the day
If you work in an office, put a water bottle on the table and drink it throughout the day. Turn on a reminder on your computer if you're having trouble remembering. If you're working on a more physically demanding job, find a place to keep your water bottle easy to reach on a regular basis, or just take the bottle with you.
- To track water intake more precisely, buy bottles that have size markings.
- Try bottles that have special features like insulation to keep the water cool, built-in filters, or separate cylinders on the inside to infuse fruit into the water.
Step 4. Drink more water after exercise
One to two glasses (0.25-0.5 liters) of additional water is sufficient to consume after light exercise. However, vigorous exercise with excessive sweating may require a sports drink such as Gatorade or Powerade. This drink contains sodium, electrolytes, and carbohydrates that will help replace elements lost through sweat.
Step 5. Look for a water intake tracker app
There are several apps available on your phone to help you remember to drink more water. The WaterLogged app can help track daily water intake. Others, like OasisPlaces and WeTap, help you find the nearest fountain to refill your water bottle for free.
Step 6. Remember the “8 - 8” rule
Everyone needs a different volume of water to stay healthy. However, the "8 - 8" (8 ounces, 8 times a day) rule is easy to remember and can help you easily track your daily water intake.
Outside America, this 8 ounce measure is equivalent to 0.25 liters of water, as much as 8 times a day
Part 2 of 2: Finding Alternative Sources of Hydration
Step 1. Drink juice, coffee, or tea
Many people believe that fluids containing caffeine can dehydrate the body, but this is not true if only taken in moderation. Water is the best choice, but if you prefer other drinks such as fruit juice or caffeinated coffee and tea, then continue to drink it to meet your daily fluid needs.
- Limit your daily caffeine intake to 2-4 cups of coffee or tea per day. If it's more than that, you can experience insomnia, irritability, headaches, or other side effects. Children should avoid caffeine altogether.
- Caffeinated beverages may not be a good source of hydration for those of you who have no tolerance for their effects. You may experience a weak diuretic in the first few days of starting coffee. However, after that the body's tolerance will be formed when caffeine is consumed regularly for 4-5 days, and the diuretic effect will disappear.
Step 2. Eat foods that are high in water
About 20% of daily water intake comes from food. Watermelon, celery, cucumber, and lettuce are all good and healthy dietary choices that can help with hydration. Soups and broths are also a great way to add more water to your diet.
Step 3. Use a sweetener without added sugar or flavoring
If you don't like drinking fresh water, there are various products that can add another taste or sweetness to your water. Some products are available in powder form, while others are liquid flavours.
- Make sure you read the product ingredients. Some products contain a thickening agent such as propylene glycol which is controversial.
- If you prefer something natural, cut up a strawberry, lemon, or cucumber and put it in plain water to allow the water to absorb the flavors.
Tips
- If you are pregnant, nursing, or have a cold or flu, increase your water intake beyond the recommended limit.
- Your body can have excess water, but this is very rare and will generally only be a problem if you exercise regularly at an intense level, such as training for a marathon.
