Drinking water is essential for staying healthy and hydrated. Although individual needs vary from person to person, for example based on gender and lifestyle, the US Institute of Medicine recommends that women between the ages of 19 and 50 drink 2.7 liters of water per day and men in the same age group to drink 3.7 a day. Reaching the goal can be difficult, but by spreading your water consumption throughout the day and finding alternative sources of hydration, you can increase the amount of water you consume each day.
Steps
Part 1 of 2: Distribute Your Water Consumption Over the Course of the Day
Step 1. Drink a glass of water as soon as you wake up in the morning
Drinking water as soon as you get up will help your metabolism kick in and rehydrate you after a night without drinking. put a glass on your bedside table or set a reminder on your mobile to remind you to drink.
Step 2. Drink as often as you eat
Drink a glass of water per meal: it promotes digestion by making food go down and allowing your body to absorb nutrients; in addition, it softens the stool and prevents constipation; remember to drink even after consuming snacks throughout the day.
If you're trying to lose weight, drink before you start eating to feel full faster
Step 3. Carry a bottle of water with you throughout the day
If you work in the office, keep a bottle on your desk to drink from time to time and, if you tend to forget about it, set reminders on your computer; if you are in a less sedentary activity, try to find a place to keep a bottle handy or take it with you.
- Get a bottle with cleats to measure the liquid on one side to keep a more accurate track of how much water you drink.
- Try a bottle with special functions, such as thermal insulation to keep the water cool, a built-in filter or a separate cylinder inside to squeeze the juice of a fruit.
Step 4. Drink more after exercising
One or two glasses of water (250 - 500 ml) are sufficient after having performed moderate physical activity, while a more intense type of exercise with abundant sweating requires the support of saline supplements such as Gatorade or Powerade, i.e. drinks containing sodium, electrolytes and carbohydrates capable of restoring the mineral salts lost with sweating.
Step 5. Find an application to track how much water you drink
There are various smartphone applications available that will help you drink more water. For example, "WaterLogged" or "Reminder to Drink Water" allow you to monitor your daily water intake, while "WeTap" and "Drinking fountains" are used to identify where to fill the water bottle for free.
Step 6. Remember the "Rule of 8"
Each individual needs different amounts of water to stay healthy. The rule of 8 helps you remember to drink at least 8 glasses of water every day.
A glass is equivalent to about 250 ml of water which must be taken at least 8 times a day
Part 2 of 2: Finding Alternative Sources of Hydration
Step 1. Drink fruit juice, coffee or tea
Many believe that consuming caffeinated beverages causes dehydration, but this is not the case, as long as they are consumed in moderate quantities; While water is still the best choice, you can continue to consume beverages such as non-decaffeinated fruit juices, coffee and tea if you prefer to reach your daily amount of fluids.
- Limit your daily caffeine intake to 2-4 cups of coffee or tea. By exceeding these amounts, you may suffer from insomnia, irritability, headaches or other side ailments; children should avoid caffeine intake altogether.
- Beverages containing caffeine may not be suitable as a source of hydration for those who are intolerant to the effects of the same; in the first few days, coffee may be slightly diuretic, but a tolerance soon develops if it is consumed regularly for 4-5 days, resulting in the disappearance of the diuretic effect.
Step 2. Eat foods that are high in water
About 20% of the water you consume per day comes from food: watermelons, celery, cucumbers, lettuce are only beneficial and healthy food choices that help you stay hydrated, as well as soups and broths are a good way to add more water to your food. diet.
Step 3. Use sugar-free sweeteners or flavorings
If you don't like drinking plain water, there are several products to add flavor or sweetness to a glass of pure water, in the form of powders or liquids.
- Be sure to read the ingredients of such products - some contain controversial thickening agents such as propylene glycone.
- If you prefer something more natural, try steeping slices of strawberries, lemons, or cucumbers in the water.
Advice
- If you are pregnant, breastfeeding, or have a cold or the flu, you will need to increase the amount of water you take in addition to the recommended daily allowances.
- It is possible to drink too much water, but this is rare and is only a concern if you regularly do intense exercise, such as training for a marathon.
