Tips to Increase Your Water Intake
When it comes to drinking water, it is important to remember that an adequate amount of water is required to allow your organs to function properly. But most people ask, “how many liters of water should you drink a day?” Well the average recommended intake of water is about 8 glasses, which rounds to about 2 liters per day. The Institute for Traditional Medicine (ITM) strongly recommends this amount is consumed throughout the day, instead of all at once. Even though there is no formula, which correctly calculates the recommended amount of water for an individual per day, a way to check the adequate amount of water intake is whether your urine is colourless or light pale.
If you are drinking an inadequate amount of water, the first sign is you will feel very thirsty. If you do not drink enough water, you will become dehydrated and you will face serious health hazards. Drinking water throughout the day helps in removing toxins from the body and helps keep your weight balanced. There are many ways to increase your water consumption so that you fulfill the average recommended amount of water intake per day:
1 – Carry a water bottle with you wherever you go. If you find a bottle with calibrations, it will help you keep track of the amount of water you are drinking.
2 – Drink water between your meals. By drinking water between the meals, you will eat less and feel fuller. Keep in mind that usually when you are dehydrated, you begin feeling hungry. Drink 2 to 3 glasses of water between your meals to keep yourself hydrated. Do not drink water during your meals as it dilutes the gastric juices in the stomach and slow down the process of digestion.
3 – Drinking water with a straw helps in increasing the amount of water you consume each time.
4 – If you’re really hungry, instead of drinking water, opt for a snack that is rich in water content. This can be consumed through fresh fruits or vegetables like watermelons, cucumbers, grapes and citrus fruits like oranges or grapefruit. You can also drink 100% pure juice or low-fat milk.
5 – Quit drinking caffeinated drinks and opt for decaf. Caffeine does not provide the body with fluid, but instead, it absorbs the water from the body. Stop drinking sodas, coffee, and tea and choose decaf so that you enjoy higher advantages of the water these fluids provide.
6 – If plain water is too bland for you, drink mineral or flavored waters. Fresh juices and low-fat milk also have a high water content which adds to your daily water intake. But keep in mind that drinking water will have lower calories!
7 – If again drinking water is boring for you, add lemons or limes to it. This will make your water tastier. Put in a few leaves of mint and you will feel even more refreshed.
8 – Keep your water chilled. Drinking cold water is easier than drinking warm water. In addition, cold water burns a few calories as it takes energy from the body to regulate the internal temperature. But if you are dehydrated, drinking water which is at room temperature is better for the body.