Health & Wellbeing
JAM | Jun 11, 2023

Ways to improve your water intake

Candice Stewart

Candice Stewart / Our Today

Reading Time: 3 minutes

If you don’t have ‘drink water’ on your daily list of priorities, you need to include it.

It is said that water is life and it is for a good reason. A lack of water in the human body can lead to fatigue, headaches, brain fog, along with a whole host of other side effects. In humid and warmer weather, you face a higher risk of heat exhaustion or heat stroke if you don’t drink enough water.

The human body is made up of 60 per cent of water, but when we sweat, talk, visit the bathroom, and even breathe, we lose some of that water throughout the day. So, in order to retain and replenish water levels, you must drink or ‘eat’ your water.

Some health care professionals may suggest that men consume around 13 cups of water a day and women consume about nine cups. However, each person’s water intake varies based on a number of characteristics such as level of physical activity, weight, and potential medical conditions as there is no one-size-fits-all principle.

If you struggle to increase your daily intake of water, here are some ways to do it.

Eat it’ by consuming water-rich foods

If the idea of drinking at least nine cups of water each day stresses you out, remember that you can eat your way toward that hydration goal. The water in food counts when you add plenty of high-water foods to your diet. So, add foods like melons, salad greens, tomatoes, and cucumbers to help you stay nourished and hydrated.

Keep water on you and within sight at all times

You can even spruce it up!

Sometimes the easiest way to drink water is simply to keep it on hand. Sometimes, visible cues can remind you to drink your water. Add some sustainability to your water drinking habits as well and get a reusable water bottle that you can just refill.

Keeping a refillable bottle within sight is key to drinking more. You can also spruce up you water by adding fruit to it to give it some flavour.

Set a daily goal and reminders

Set a daily target and give yourself reminders to drink more water.

Having a daily goal can be useful for keeping track of your water intake and it can also help keep you motivated knowing that you have a goal to accomplish.

Create your goal and determine the intervals in which you will drink water and include the correct measurements so that you can properly track your intake as you go towards your goal.

Have water with meals

If you drink water with each of your meals and drink about 16 to 20 ounces throughout those specified time periods, you can improve your daily hydration levels.

Drink water when you wake up

It is said that you become slightly dehydrated overnight because you tend to go at least six or seven hours (depending on your sleep schedule) without drinking water.

As such, it makes sense to start your day with some water.

Benefits of drinking water

Meanwhile, research has linked good hydration to healthy aging and longevity and reduced risk for heart disease and failure. Here are some other benefits of staying hydrated.

  • May help prevent and treat headaches
  • May help relieve constipation
  • Significantly affects energy levels and brain function
  • Helps maximise physical performance

Attempt to apply these tips to increase your water intake to potentially improve your health. For greater and more professional insight, consult with a certified nutritionist or your doctor to help you with improving your hydration levels.

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