Everything You Need To Know About Drinking Enough Water
How To Drink Enough Water
Drinking as much as eight cups of water or more every day can appear too repetitive as well as boring. Some people even view regular water intake as a bit torturous. However, getting sufficient water into your system does not need to be a difficult task. Try and imbibe this life-saving habit by adding one product or two, creating several fun rules to follow, as well as a few simple tricks. For this write-up, we will take a good look at all you need to know about drinking water; this includes the benefits of drinking sufficient water, in addition to easier ways to drink more water.
How Much Water To Drink
We all need to drink water in varying quantities; Some of us are expected to take more water than normal. This includes athletes that engage in intense exercise, especially in the tropics or hot climates. In addition, nursing mothers, and pregnant women also require more water intake.
As for the general population, our water intake depends on factors like weight, health condition, activity level, as well as habitat (whether temperate or tropical region). With that said, there are rules to follow when the talk is about drinking water;
Drink double the quantity of water it will take to quench or satisfy you.
Keep dehydration at bay by drinking regularly
Recommendations are that you take eight cups of water on a daily basis (This is the least amount you can take). However, you can also drink one cup of water for every 20 pounds of your current weight.
If you have doubts about your water intake, a closer look at your urine will tell you whether you are taking sufficient water or not. Those who excrete almost odorless urine with pale or clear color are getting enough water. On the other hand, strong smelling dark yellow urine is a wakeup call for increased water intake.
However, if water is not your thing, fruit juices can be counted, but bear in mind that some beverages like your regular coffee and alcohol are known to come with a mild diuretic effect, promoting urination, and consequently, water loss.
Benefits Of Drinking Water
Drinking an adequate amount of water comes with many benefits. Here are some of them;
Lubricates the joints; The cartilages present in both the disks of our spine and bone joints are made up of 80% water. The shock-absorbing ability of our joints can be reduced by protracted dehydration, which causes joint pain. Drinking enough water takes care of all these.
Oxygen delivery in the body; Our blood is responsible for transporting oxygen throughout the body, and blood is over 90% water.
Enhances skin health; Dehydrated skin is susceptible to premature wrinkling and dermatological disorders. Constant hydration keeps them at bay.
Helps the digestive system’ With enough water, the digestive system is able to function properly. Dehydration breeds digestive issues like the excessively acidic stomach and constipation. This may, in turn, give rise to stomach ulcers and heartburns.
Flushes body waste; The processes of ejection of feces, urine removal, and sweating are all aided by water.
Blood pressure maintenance; The blood of a dehydrated person tends to be thicker, and this increases blood pressure.
Assists the lungs; In a bid to retain more water, the airways in the body of a dehydrated person will be restricted – this can worsen allergies and asthma. Sufficient ingestion of water is good for the airways.
Makes both nutrients and minerals accessible; Water dissolves nutrients and minerals, making them accessible throughout the body.
Prevents kidney damage; Dehydration may result in kidney stones in addition to other kidney issues – this impairs fluid regulation in our body.
Easier Ways To Drink More Water
Flavor your water; Boost your daily water intake by adding some flavor. You can leverage a fruit-infuser water pitcher which is very cheap and healthy. Fruit combos to use in your infuser bottle include cucumber-lime, strawberry-kiwi, and many more.
Water can also be flavored with liquid or powdered water enhancers, but you should check that they don’t contain harmful additives and artificial sweeteners that may be detrimental to your health.
Opt for foods that have high water content; This is a good way of ingesting more water. There are several veggies and fruits that contain sufficient water, they include;
- Celery – 95 percent water
- Lettuce – 96 percent water
- Cabbage – 92 percent water
- Zucchini – 95 percent water
- Cantaloupe – 90 percent water
- Watermelon – 91 percent of water content
- Honeydew melon – 90 percent water
Added to their high water content, these veggies and fruits are replete with minerals, vitamins, as well as antioxidants, which all function to promote health.
Take a cup of water before bed and first thing in the morning; This is a simple way of increasing your water intake. Be sure to start every day with at least two cups of water and a couple the last thing at night before bed. The water you take at night will prevent bad breath and dry mouth when you wake up, and the morning water will boost your body’s alertness and aid you in waking up.
Take a cup of water ahead of every meal; Make this a habit; gulp down a full glass of water ahead of your breakfast, lunch, and dinner. People who take three meals every day have already gained 720ml of water, in addition to all others that will be taken at intervals.
More often than not, our body tends to confuse thirst with hunger. So, drinking a cup of water ahead of your meal will help determine whether it is actual hunger or just a feeling of thirst. For those on a diet, drinking enough water will reduce the number of calories you are likely to eat on a daily basis. This will further help in losing weight faster.
Set reminders; We can also leverage alarms or apps on our phones and watches to set intermittent reminders. You can even set an hourly reminder (or every two hours, depending on how much water you can take) which has proved effective in boosting water intake for many people; especially those that are too busy or very forgetful.