March 22 is World Water Day.
We all know that water is essential for human survival but more than that it is important for leading a healthy life. It is believed that one should drink at least 8 glasses of water every day. Although a few studies doubt the ‘8-glass rule’ of drinking water, increased water intake does play a significant role in maintaining good health and a sense of well being.
Because your body does not have any mechanism to store water, you should be conscious about rehydrating yourself. In fact, drinking water should be a part of your lifestyle. It should occur to you just like you think about drinking coffee, energy drinks and alcohol. People who are more inclined to these unhealthy habits may find it difficult to drink water consciously. But here are some tips that you can help you.
1. Calculate your water needs: Don’t blindly follow the ‘8-glass’ water rule. Excess water intake can have some dangerous effects on your body. And, your actual body requirement of water could vary depending on your weight, climate you live in, physical activity you perform etc. So it’s better to first calculate your required water intake. You can easily check it using an online water intake calculator.
2. Drink gradually: There’s no point in loading your body with excessive amount of water at once. It’s not going to stay in your body. In fact, your kidneys will have to work overtime to get rid of that excess water. So, instead of gulping 2-3 glasses of water at once, sip water every 10-15 minutes. This helps your body to stay hydrated consistently and regulates all your body processes.
3. Never let water out of your sight: If you keep looking at it you’ll probably remember to drink water. Always keep a bottle of water at your desk where you work, or around you at all times — this way you will never forget to have a drink of water.
4. Eat your water: Including fruits and vegetables having foods with a high-water content, is a smarter way to boost your water intake. The best options are water melon and strawberries, which contain 92 percent water per volume. Other fruits and vegetables like oranges, mosambi, grapes, cherries, tomatoes, spinach and radish are also great substitutes to a glass of plain water. The added advantage here is that, apart from hydrating your body, fruits and vegetables also give you a lot of other nutrients helping you stay healthy and fit.
5. Quench your thirst with coconut water: Summer’s already creeping in and nothing can be more soothing, refreshing and comforting than coconut water. It is cheaper than hydrating fruits and vegetables. And apart from its 94 percent water content, it will also gives you plenty of electrolytes along with small amounts of carbohydrates and sugar.
6. Hydrate as you exercise: Your body loses a lot of water while you’re exercising, which needs to be replenished before you dehydrate greatly. Don’t forget to take water breaks. Don’t gulp water at once. Take small, intermittent sips. After your workout is over. If you prefer drinking something flavoured after a grueling workout regime, try re-hydrating yourself by drinking a glass of fresh fruit juice.
7. Drink with an ‘app’: Instead of playing games and messaging non-stop, put your phone to some good use. There are a lot of mobile applications which not only provide you with tips to increase water intake but also track your daily water drinking habits and remind you to drink water. Water Your Body, WaterMinder, iDrated and Daily Water Free are a few apps worth trying.
You may also like to read:
- 10 benefits of drinking water from a copper vessel
- Coconut water: More health benefits than you know!
- How safe is the water you drink?
- 10 reasons to drink warm water with lemon and honey in the morning
- Common hydration myths busted
- Drink water, nimboo paani
- Water is the fuel that keeps your body fit
- The ‘water for weight loss’ myth busted?
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