Water is everywhere, but are we remembering to drink enough? In light of World Water Day this March 22nd, we are bringing you the need to know facts on your water consumption. Your body is composed of about 60% water and to stay healthy it’s essential we replace the fluid we lose every day when we breathe, sweat or urinate. It’s recommended that women should drink about 1.6 litres of fluid and men should drink about 2.0 litres of fluid per day. However, the amount a person needs to drink will vary depending on a range of factors, including their size, the temperature and how active they are. So, for example, if you’re exercising hard in hot weather, you’ll need to drink more. When our bodies don’t have enough water, we become dehydrated. Signs of dehydration include feeling thirsty, headaches, lack of energy and feeling lightheaded. Follow our advice below to make sure you get enough water every day and avoid dehydration.
Wake up to water
Try and get into the habit of waking up in the morning and having a glass of water straight away. This will help jump start your metabolism and is a good way to purify your internal system.
Infuse your water with flavor to make it more interesting. You’re more likely to drink liquids if you like the way they taste. Try healthy options such as lemon, cucumber, fruit and fresh herbs.
Have it on hand
Keep full water bottles in your car, at your desk, in your bag and in different places over your house. If water is easy to access you are likely to drink more.
Often you can get busy at work and home and simply forget to have a drink. Set a calendar reminder every 30 minutes to remind you to have a glass of water.
Eat your water
About 20% of our fluid intake should come from foods. So try to consume food with high water content. Water-rich foods include fruits, vegetables, broth-based soups, oatmeal, and beans. Also try to have a glass of water with every meal and snack.
Prepare for exercise
Drinking enough fluids is important when exercising so take a larger bottle of water or several small bottles so you don’t run out. Start drinking fluids as soon as you start exercising, not just when you get tired, and then drink at regular intervals to replace fluids lost by sweating.