We’ve all heard that we should drink more water for optimal health and to control our weight, but how much is needed? Why do we need this? And how can we get to drink more water on a daily basis?
Index of this article:
How much water a day?
The amount of water needed varies from person to person, as each individual has a different loss of fluids per day, and there are also variations in climate and levels of physical activity.
For a healthy adult in a temperate climate, the Institute of Medicine has suggested that an adequate fluid intake is approximately 3 liters for men and 2.2 liters for women, per day.
It is important to remember that all fluids consumed contribute to this, so you will most likely not need this amount in water alone, as amounts of water in food and other beverages are included in this bill. An extra 400 to 600ml of water should be consumed for a short period of exercise, but much more may be needed if the exercise lasts for a longer period of time.
If you’re well hydrated, you should produce around 1.5 liters of light-colored urine a day and rarely feel thirsty.
Why do we need water?
Our bodies are primarily made up of water, 60% of our body weight. Water is essential for all of our body’s systems to function properly and to perform functions such as removing toxins from organs, carrying nutrients to cells and keeping environments moist where needed.
Dehydration can be dangerous and cause our body’s vital systems to fail in severe cases, but even mild dehydration can leave you feeling lethargic and lacking in energy. Water is the best tool for hydration and is calorie free. So it doesn’t cause weight gain, it’s cheap, even free, and it’s easily accessible.
5 Ways to Drink More Water in Your Diet
1. Add flavor
While water is the best option to hydrate our body, it definitely doesn’t have much flavor. In fact, some people truly hate the taste of water, which means they usually don’t drink enough. If you’re one of those people, or if you just get sick of water after a while, try adding flavors so you can drink more water.
The great advantage of water is that it contains no calories, so we can drink as much as we want without fear of gaining weight. For that reason, when adding flavors, it’s important not to add too many calories. A squeeze of lemon or lime can add flavor. Alternatively, try some low-calorie food in the flavor of your choice. Drinking teas can also increase your water intake and add some flavor, but be aware that caffeine-containing coffees or teas can act as a diuretic, which lessens their effects in terms of hydration.
2. Establish a routine
If you don’t drink enough water during the day, establishing a routine can help you drink more water. Once established, a water routine will help you remember to drink and prevent you from waiting to get thirsty before going for a drink.
Try drinking a glass of water as soon as you get up in the morning, as well as one before every meal and snack, and you’ll ensure you have a good fluid intake, and you’ll likely end up reaching the amount you need, with ingesting other fluids during the day. day.
3. Keep it accessible
If the water is in front of you and easily accessible, you tend to drink more. Try to keep a pitcher or bottle of water on your desk at work, or focus on drinking until the end of at least one a day. It will also be beneficial to carry a bottle of water with you wherever you go to avoid getting thirsty, which leads you to buy unhealthy sodas or high-calorie drinks.
Another good way to increase your water intake is to always keep a pitcher and glasses on the table during your meal, as this encourages you and others at the table to drink more water as you eat.
You should always take water with you to the gym and you should always have it on hand during any exercise or sport, because at these times your body needs extra fluids to replace those lost through sweat.
4. Hidden water
Increasing your water intake doesn’t mean you have to drink large glasses of water all the time (although some will certainly be necessary). By eating foods with a high water content, or drinks diluted with extra water, you also increase your intake, in a less obvious way. Fruits and vegetables are high in water, so make good choices for better hydration.
Diluting sodas, juices, isotonics, teas and coffees with extra water can not only lower your calorie bill, but also add extra water to your day. The taste may be weaker at first, but over time you will get used to the new taste.
5. Drink before eating
We often confuse thirst with hunger, and seek food instead of water. By drinking a glass of water before every meal or snack, and waiting for 5 minutes, you may feel that you no longer need food, which makes drinking water an excellent tool in any weight management diet.
Drinking more water during the meal can also satisfy you and make you eat less, once again favoring calorie control and improving hydration.