Every cell of the body needs water to function properly. Water is essential for digestion, prevents constipation, removes toxins, improves kidney function, lubricates muscles and joints, promotes healthy skin, and keeps it looking younger.
How many litres of water do you require?
Drink plenty of water every day, whether you like plain, sparkling, or infused. How much water is needed by an adult living in a temperate climate?
Mayo Clinic recommends that you drink this amount of water every day:
- Women – 11.5 cups or 92 ounces
- Men – 15.5 cups or 124 ounces
Water is lost through breathing, sweating, urinating and bowel movements. Water is constantly lost from your body. You can replenish it by drinking water-containing beverages and eating foods. Around 20% of your daily liquid intake comes from foods, and the remainder from beverages.
Dehydration can affect anyone, but some people are more susceptible than others, such as infants, children, and those who exercise or work outdoors. Even mild dehydration may leave you feeling fatigued and lacking in energy.
Dehydration is more common in older adults. Your body’s water reserve decreases as you age. You also become less able to conserve it and have a reduced thirst sensation. Chronic illnesses like diabetes, dementia and certain medications can exacerbate these problems. Mobility problems can also limit the ability of older adults to get water.
What is the best way to know if you are drinking enough water?
If you are rarely thirsty and your urine is light yellow or colorless, then your fluid intake is sufficient. Consider drinking water with your meals, during exercise, and whenever you feel thirsty to prevent dehydration.
It may be easy to increase your water consumption, but you have to work hard to remember.
Tips to improve your water game:
- Add fruit to water. The tried-and-true lemons, limes, and oranges. Cucumbers, watermelons, strawberries, and herbs are also delicious.
- Make it part of a routine.
- Drink a glass of filtered water every time you brush your teeth, eat, or go to the toilet.
- Eat It.
- Water is found in many fruits and vegetables, such as melon.
- Track It
- Invest in an advanced bottle that records your intake and connects with your smartphone. Set an alarm to remind you and record your intake on your calendar.
- Challenge your friend.
- Start a healthy competition between you and a friend or with your children to see who can reach their goal the most frequently.
- Take it away
- It can be not easy to drink enough water on the road. Please fill up your water bottle at home and take it with you on your daily commute.
- Alternate your drinks.
- Try alternating water and soda or juice if you cannot give them up completely. After you’ve finished a glass, switch from water to juice or soda.
Keep yourself and those you love hydrated by following these tips.
