Simple tips to increase water intake

Introduction

Water is the main constituent of our body and thus, throughout the day we need to drink water and replenish the store. Water gets lost from our body in the form of urine through excretory glands and in the form of sweat through skin pores. We need to drink at least 2-2.5 litres of water a day. Also, after exercising, we need to drink more water as more amount of water gets lost from the body in the form of sweat. Also, in summer, we need to drink more water. If we fail to do so, we will cause dehydration in our bodies. Some of us do not drink an adequate amount of water. Some of us fulfil the daily requirements but gulp down the entire amount in one go after having meals. The rule is to sip it slowly and do it the entire day. The majority of us do not listen to the body. Whenever the body needs water, it will signal in the form of thirst. However, we are often so busy with our work; we do not catch a break and replenish the store. Some of us do not like the taste of water and thus, do not drink enough amount. Instead, we prefer to drink sodas and caffeine drinks. Some of us complain that we do not have enough time to drink an adequate amount of water. This article explains various simple tips that help us to fulfil the daily water requirements of our body.

Tips to increase water intake

• Always carry a water bottle: When we have a water bottle kept nearby all the time, we will frequently look at it and make an effort to drink from it at regular intervals. If water is kept far away, it becomes difficult for us to catch a break and make an effort to reach out to drink it. While we are home, make sure water-filled jugs are kept on the table while watching television. Carry a glass of water and keep it on the bedside table to drink a little before going to bed. Carry water bottles when going for a walk, in gyms, while driving a car and in the office. As soon as the water bottle is empty, fill it up immediately.
• Change the taste of the water: Some of us are not able to drink plain water. Thus, we prefer to drink cold drinks or caffeinated drinks. These drinks do not do anything good to our bodies. Caffeine further dehydrates the body. Instead of that, it is better to alter the taste a little. In the water bottle, add a piece of lemon, strawberry, watermelon or cucumber. After a few minutes, the water acquires the taste of the fruit or vegetable that is added. This water tastes and smells good. Thus, those who do not drink enough water because they do not like the taste of it can adopt this simple trick.
• Rehydrate the body with different sources: Certain fruits and vegetables are rich in water content. Some of them are tomatoes, cucumbers, watermelons, oranges, and grapes. Try to extract juices from them or make smoothies and enjoy them regularly. This will increase the water intake in the body. Not only will it rehydrate the body but will also enrich the body with nutrients from various fruits and vegetables promoting good health. Also, try to add such fruits and vegetables to every meal in the form of salad, juices, smoothies, soups and side dishes. Sprouts are another healthy way to increase water intake in the body.
• Set an alarm: Those who forget to drink water at regular intervals can make use of reminders or alarms set at regular intervals. Every hour or after a couple of hours, try to drink some water. Drink it first thing in the morning. Drink it before or after half an hour after each meal. Drink it before exercising and after a few minutes of a workout session. Drink it before going to bed. Drink in the middle of the night if waking up to go to the washroom. Do not miss out on any chance to sip some amount of water. Initially, it may seem like a task but soon it will turn into a habit and no more alarms or reminders need to be set.
• Order Carefully: When eating out in a restaurant, one can up the intake of water by carefully ordering from the menu. Instead of ordering deep-fried starters, one can order a big bowl of fruit or vegetable salad and follow it up with vegetable soup. Both of these dishes are rich in water content. Instead of ordering a dessert, it is better to go for a smoothie or lemon juice or any fruit or vegetable juice. If these foods are not available on the menu, just order a bottle of water. Ordering water and drinking it will not only rehydrate the body but will also decrease the consumption of high-calorie food and cut down expenses. When eating on roadside stalls, instead of munching on unhealthy snacks, have a glass of sugarcane juice or drink coconut water. Fresh lemon water, lemon soda, and seasonal fruit juices are also sold roadside. The trick lies in knowing what to order and what not to and then ordering and consuming the right foods and drinks.
• Change the diet: One way to increase water intake is to make necessary changes in the diet. One meal should only comprise water-rich fruits and vegetables. It can be the first meal of the day or it can be the last based on the preference. Starting the day with water-rich fruits and vegetables would be a good idea as enough amount of water and fibre consumed during breakfast will keep the body healthy and rehydrated throughout the day. Also, consuming them at dinner would make sure that we are eating healthy and light which will promote overall health because these foods are not heavy on the belly. They are easy and quick to digest. These changes made in the dietary patterns can increase the water intake in the body necessary to keep it well hydrated.