You are what you eat…and drink. Though this saying is as old as time itself, the truth is that in our current heavily fast-paced world, most of us do not pay attention to nourishing our bodies. Almost sixty percent of your body is composed of water, and you rapidly lose it via perspiration, urine, etc. Water is needed for your body to function well, as it supports most of its functions. Even mild dehydration can cause irritability, poorer concentration, and even that nagging headache. Severe dehydration can cause serious issues like kidney impairment, electrolyte imbalance, and other severe complications.
In this blog, we delve into factors like the benefits of staying hydrated, the quantity of water you should ideally be drinking, and some smart tips to help you stay adequately hydrated.
What is the ideal daily water intake for a person?
The advantages of staying hydrated are numerous. From lubricating your joints, regulating your body temperature, and metabolizing food to flushing out wastes, water is vital for your well-being. Water is essential to ensure optimal mental performance and cognitive functioning too. Reduced water levels translate to lower nutrients in your cells and can even upset the neurotransmitter balance. This is why even mild dehydration causes you to feel anxious and unable to focus.
The amount of water you need depends on factors like your activity levels, your environment, etc. The National Institute of Nutrition recommends that in an Indian context, an adult male should consume 32 to 58 ml of water per kilogram of body mass, while an adult female should consume 27 to 52 ml per kilogram of body mass.
- You may be required to consume more water if you are sick or your activity levels go up. Around 20% of your water comes from food; the rest must come from fluids.
- An excess of water can also be deadly, especially to people with cardiac conditions or electrolyte imbalances. If you have any predetermined medical issues, you must consult your doctor to determine the ideal water levels that are safe for you to consume.
Top tips to ensure that you are adequately hydrated:
- Be aware of body signals: Hydration is crucial for your well-being during summer. Be mindful of when your body feels thirsty, as by then, you are likely already mildly dehydrated. Also, every hunger pang is not a signal to stuff yourself; sometimes, we mistake thirst for hunger. So, drink a glass of water first and decide if you want to eat that snack.
- Set goals: Goals are a great way to ensure results and hydration is no exception. Though hydration is vital through all seasons, drinking water during summer becomes even more important, as you tend to lose many body fluids through sweat. So, setting a simple daily goal and working towards it will keep you motivated and ensure consistent hydration.
- Digitize your water game: If you love going the tech route, then download one of the fancy water tracker apps available, to track your water intake and remain hydrated. You could also set phone alarms or notifications on your smart devices or let Alexa or Siri encourage and coax you to drink water with their positive verbal messages.
- Water before food: A quick and easy way to increase your water intake is by simply drinking a tall glass of water before your meals (yes, even snacks). This will ensure that you feel satiated faster and do not overeat while upping your hydration levels in the process.
- Eat your water: Drinking 4 liters of water a day benefits your body greatly. But what if you could eat a portion of that water? Swap your sugar and calorie-loaded snacks with water-rich fruits like watermelon, blueberries, oranges, etc., or toss up a salad with cucumbers, tomatoes, and celery. This will significantly contribute to your water goals.
- Flavour your water: Infuse your water with a variety of sliced fruits, vegetables, and herbs to flavor it. Leave a jug of flavored water in the fridge to infuse overnight, or invest in a bottle with a built-in infuser. A lime-mint-cucumber cooler or strawberry-orange water sounds and tastes much better than normal water.
- Replace sugary drinks: This summer, switch to natural drinks like coconut water or buttermilk instead of reaching for sugar-laden drinks. Not only do they taste good and up your water intake, but they also help restore your electrolyte balance, leaving you fresh and energized throughout the day.
- Get a swanky bottle: To motivate yourself to reach your hydration goals, get one of those fancy water bottles with markers and words of encouragement printed on it to track your water intake. These fun bottles will serve as visual reminders to help you stay consistently hydrated throughout the day.
- Start with water: Start your day with a glass or two of plain water. Not only does it help kickstart your metabolism, but it also gives you that boost of energy you need to kickstart your day. Not to mention that it helps you meet your water intake goals first thing in the morning.
- Invest in a water purifier: Ensuring the quality of the water you consume is as important as ensuring adequate hydration. So, invest in a good-quality water purifier to ensure that you are drinking clean, safe, and healthy water throughout the day. The enhanced taste and odor are a bonus that will encourage you to increase your water intake.
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Conclusion
The importance of drinking enough water is something you cannot afford to overlook, as it has a direct impact on your physical and mental well-being. Try any or all the tips discussed to ensure that you stay consistently hydrated and enjoy it too.
Investing in a good purifier is just as important, and if you are looking for one, Try the DrinkPrime RO+UV Water Purifier!
With our budget-friendly subscription plans, you will be able to find a plan that works for your unique drinking water requirements. So, drink up this summer and say hello to a healthier and happier version of yourself!
