The human body consists of 70% water. Water performs many functions, including regulating body temperature, lubricating joints, and maintaining blood pressure and electrolyte balance. Not only is drinking water necessary for optimal health, but staying hydrated is also a great way to help expel toxins from the body. The problem is that drinking enough water is easier said than done.
According to the National Academy of Medicine (NAM), men should drink 2 litres and women 1 1/2 litres of water. NAM's research includes fluid from water as well as other drinks and foods that contain water. Each person's exact requirement may vary based on activity level and climate.
FROM TAPWATER TO HEALTHY WATER
Tap water contains many substances that end up in our drinking water due to human activity. For drinking water companies, these substances are difficult to filter. Moreover, over time they turn out to be more dangerous to our health than thought. Tap water includes: bacteria, parasites, pesticides (including glyphosate), PFAS, GenX, microplastics, fertilisers, fluoride, hormones, drug and medicine residues, heavy metals (including lead, nickel, copper) and aluminium. A water filter helps you drink healthy and vital water and it tastes better too!
CHANGE SODA FOR WATER
Soft drinks and energy drinks contain a lot of added sugars. So instead of reaching for soft drinks, grab a bottle of naturally flavoured water. If you are trying to lose weight, limit your intake of added sugars to 5% or less of your calorie intake. A single 8oz cup of soda can exceed this limit, so it is better to just skip the soda altogether.
CHANGE YOUR POSITIEF THOUGHTS
Focus on the health benefits you will achieve if you make hydrating your body part of your daily routine. Research shows that if you write down your goals, you are more likely to achieve them. Write down three reasons why you personally need to start drinking more water. For example, you are constantly tired, and that constant hydration could be that boost your body needs. Or you are trying to lose weight, so adding water could be the first step towards a healthy lifestyle.
DEVELOP YOUR WATER HABITS
There are several ways you can choose to incorporate more water into your routine:
- Drink a glass or two as soon as you wake up
- Drink a glass before every meal
- Drink a glass after every toilet break
- Drink a glass just before you go to sleep
If you can make it a regular routine to drink a glass of water, it will become a regular part of your daily life habits. Water is so essential that you don't want to have to think about drinking enough of it. If you have three meals a day, you can easily get an extra 3 glasses of water by starting each meal with a cup. This is also an easy technique people use to lose weight because they are more likely to feel full with fewer calories. We are creatures of habit, but when you maintain this consistently for 8-12 weeks, it's in your system and your habits have changed!
FLAVOUR YOUR WATER WITH FRUIT FLAVOURS
Some people find the taste of water a bit bland, which is why they often reach for unhealthy alternatives. A simple way to improve the taste of water is to put some fruit in a glass of water and leave it - the longer you leave it, the more intense the taste. Some popular flavours are strawberry-kiwi, lemon-lime, and cucumber-mint. You can also buy powdered flavours, but it is important to look at the label, as these often contain artificial sweeteners, large amounts of sugar or other unwanted ingredients.
DRINK WITH A STRAW
It is more efficient to drink water with a straw than just using the suction of your mouth. Drinking with a straw creates a tight vacuum, so you only drink liquid without added air. Some are against using straws because they use questionable materials, but there are more environmentally friendly options available. For instance, there are straws that are 100% plant-based and contain no petrochemicals.
EAT FOOD WITH LOTS OF WATER
You can drink to get more water in, or you can eat to hydrate better. That salad may give you more water than you think, as lettuce contains 96% water. Celery and courgette are not far behind with both having 95%. water content. Cabbage contains 92% water and watermelon lives up to its name by containing 91% h2o.
Always keep a bottle of water with you
A bottle of water within reach helps you meet your daily water needs. You can always keep it next to your computer screen at work, in the cup holder of your car during the hour you travel back and forth, and keep it with you when you watch prime-time television later in the evening. This way, you drink throughout the day and evening.
Note: do not use a plastic bottle for this. Bottles release microplastics into the water about 94 to 325 pieces per litre.