Top Tips to Drink More Water: Maximize Your Hydration
Is your life busy, and do you need help to drink more water? Then you should know that your body is composed of 70% of water. Water plays a vital role in keeping you healthy. It maintains average body temperature, removes wastes, and lubricates the joints. All these functions mean you should drink plenty of water and show love to your health.
If you worry about how to take care of your water intake, it’s time to relax. You have landed on the right spot! Here, you’ll know how to drink more water, the best time, and the benefits of drinking more water. Continue reading to get all the insights and top tips to maximize your hydration.
Maximize the Benefits of Drinking More Water
Imagine your body is a machine that works 24/7, and water is the lubricant that keeps it working smoothly. So why don’t provide your body with enough water for its daily work? As it is essential for your everyday life.
When you maximize your optimal water intake, you are helping many physiological functions run smoothly inside you.
The following are the benefits of drinking more water:
Dehydration Stays Away
Dehydration occurs when your body loses more water than it is taking. Dry lips, patchy skin, constipation, and dark urine are the signs and symptoms of dehydration. The National Library of Medicine states that dehydration is a frequent cause of hospital admission. Taking care of your water levels can prevent dehydration and related complications, like changes in mental state and hypotension.
Drinking more water can improve skin hydration, according to studies. Researchers examined the effects of adding 2L of water daily to the routines of two groups with different water intakes. The group with lower baseline intake experienced more remarkable improvement, suggesting that increasing water consumption benefits skin health, especially for those who drink less water.
Constipation is a common condition in which it is difficult for a person to pass stool. Young and older adults are both at risk of developing constipation. A randomized control trial concluded that drinking natural mineral water rich in magnesium sulphate and sodium sulphate improves bowel function and relieves constipation.
Not taking care of your hydration can cause headaches and migraines. Headache means all your day and mood is spoiled. Research shows that drinking more water is likely to reduce the frequency and symptoms of headaches.
Boosts Physical Health
Performing your daily activities with a low water intake can tire you mentally and physically. The National Library of Medicine says that exercising in hot conditions can make you sweat about 10 to 20% more, which is like an extra 200 to 300 ml of sweat every hour.
It is recommended to drink more water to replenish the loss that happens while sweating.
When nine trained individuals were monitored, it was concluded that working out in a dehydrated condition decreased their performance. This study clarified that caring for hydration levels in competition is crucial for physical performance.
Maintains Brain Health
A review study conducted in 2017 says if children and older adults are dehydrated, their mood and cognitive brain functions can be affected. This study shows that while caring for yourself, you should also ensure your kids and parents drink more water.
Promotes Kidney Functions
This bean-shaped organ, the kidney, filters and removes extra fluid from the body. Limited evidence shows that drinking plenty of water can reduce the risk and recurrence of kidney stones.
Facilitates Weight Loss
Increasing your daily water intake can gear up the process of losing weight. Drinking 0.5 L of water before every meal can increase your chances of weight loss to 44%. So go and drink it before your next meal.
All these evidence-based benefits suggest that taking care of hydration levels suits your physical health and significantly affects your mood and brain activity.
Why You Need to Drink More Water?
Water carries all the functions happening at cellular and organ levels in you. If you are wondering why you should drink more water, let’s get convinced by knowing what importance water holds in your life.
Water, being 70% of your existence, facilitates the following functions in your body:
- Water acts as a building block for cells
- Lubricates your joints
- Forms saliva and mucus
- Assists in removing the wastes via urination
- Regulates body temperature by sweating
- Facilitates as a shock absorber for the spinal cord and brain
- Metabolizes and transports proteins and oxygen throughout the body
- It helps the digestive system by keeping the bowel movement normal
- Its intake boosts the quality of your workout/exercise
- Drinking more water can reduce the risk of high blood pressure
One component, water, and all these functions are lovely, right? So, you need to drink plenty of water to give your body the love it deserves.
Also Read: Is Drinking Cold Water Bad For You?
How to drink more water?
Suppose you are a workaholic, whether a lazy bee, taking care of your water intake should be your priority. We got your top 10 tips for drinking more water and maximizing hydration.
Following and blending these tips into your daily lifestyle will help you drink plenty of water and prevent dehydration.
- Swap Soft Driks With Water
Intaking soft drinks means increasing calorie intake, as soda contains processed sugars. European Archives of Paediatric Dentistry says an excessive intake of soft drinks has adverse health outcomes like obesity, type 2 diabetes, and dental erosion.
Why not alter these drinks with water? It will help you maximize your hydration and prevent any detrimental health conditions.
- Eat Water-Rich Food
It’s not just you should continuously sip water- oh no! You can consume water by incorporating water-rich foods into your daily life.
Following are some fruits and vegetables that are excellent sources of water.
Not just water, but these fruits and vegetables contain vitamins and other nutrients best for your overall health. 442 children in a cohort study were analyzed to see the effects of adding fruits and vegetables to their diet. Results confirmed that incorporating fruits and vegetables improves the hydration status in kids.
- Drink Fruit Juices
Do you know how wonderful orange juice is for you? Drinking 100% orange juice after exercise hydrates as effectively as water and sports drinks. This potential makes it a good option for recovery, according to a recent study from the University of Kansas funded by the Florida Department of Citrus.
If you are a sports lover, you can maximize your hydration and please your taste buds and gut by incorporating fresh fruit juices into your daily routine.
- Add Skimmed Milk to your daily routine
St. Andrews team researched the hydration index of thirteen different beverages. Skimmed milk was a great source of hydration for physically active men. It improves hydration levels and produces less urine.
Why not replace your cup of water with skimmed milk for better fluid retention and hydration?
- Use Electrolyte Beverages
Electrolyte water means it contains sodium, potassium, magnesium, and calcium. A study on agricultural workers in hot weather showed that adding electrolyte supplements to their routine for two out of three weeks reduced muscle injuries, maintained kidney function, and kept them well-hydrated.
Drink electrolyte water to maximize your hydration while providing your body with essential minerals at the same time.
- Set Reminders
Take out your mobile and set reminders on it. For instance, after every 30 minutes, set an alarm to remind yourself to drink water or finish your glass/bottle and refill it.
This way, your forgetfulness will be ditched, and you’ll drink plenty of water.
- Use Hydration Apps
You can download any hydration app on your smartphone. Look for an app with features to remind you and monitor your water intake. Make it your hydration coach, which can maximize your hydration.
- Keep a Water Bottle With you
You can keep a reusable water bottle while going out, in the car, or in the office. When the bottle is accessible, or on your work desk, you can drink more water and make it a good habit.
- Use Flavors
Taking care of your water intake does not have to be boring. You can make it a fun activity for your taste buds. Use flavor powders for water, or a fruit infuser water bottle can be an excellent and healthy option.
- Start a hydration challenge with your Friends
Start a hydration challenge with your friends to stay motivated to drink more water. This challenge will be fun and uplifting at the same time. Taking care of your and your friend’s hydration levels would be great.
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What is the Best Time to Drink Water?
After getting all the tips on staying hydrated, you must be thinking of the time that would be the best to drink water. In this section, you will discover when to drink more water and how it can help you.
In the morning
World Journal of Pharmaceutical Research published a review article that states that drinking warm water in the morning with a polyphenol-rich lemon immersion or with tea reduces the free radical activity in your body. Besides this, it can shed some extra pounds, reduce aging, and aid blood circulation. 19
Set your alarm for the morning with a text that reminds you to drink some warm water in the morning.
Before every meal
Another strategy to manage weight is drinking water before every meal to give you a feeling of fullness. This feeling can help you intake an ordered amount of meals while allowing your weight control.
According to a study, drinking 300-500 ml of water before having lunch makes you more likely to control your hunger and calorie intake.
Also Read: Benefits Of Drinking Water On Empty Stomach
Before & after working out
Working out means you are sweating and losing your electrolytes through it. According to the Nestlé Nutrition Institute Workshop Series, if you do an intense workout, drinking plenty of water before and after it can help you maintain fluid and electrolyte balance while boosting the recovery time.
These simple steps are efficient for your health and overall nourishment.
Constituting a significant portion of your body water is crucial to your physical and mental well-being. Remember the golden health benefits of drinking more water. Manage your weight, boost your physical performance, and stay active.
You have discovered the optimal timings and practical tips to help you drink plenty of water. Use flavors, start a hydration challenge, eat water-rich foods, and drink skimmed milk and fruit juices to make this a fun habit in your daily life.
So share these tips with your family and friends and tell them how important water is in their lives.
It’s time to take some sips now!
How to drink 3l of water a day?
Drinking 3l of water a day would be great to stay hydrated. You can drink 3l of water a day by:
- Setting reminders on the phone
- Using a hydration app
- Keeping water bottle close
- Drinking water before every meal
How can I rehydrate quickly?
You can rehydrate quickly by:
- Having an electrolyte drink
- Eating salad
- Drinking a fruit juice
- Using an oral rehydration solution (ORS)
How do you get the dog to drink more water?
Like you, water is essential for your dog’s health, too. The following are the tips you can get your dog to drink water:
- Add water to your dog’s food
- Try a pet fountain
- Keep the dog water bowl near
- Fill the dog water bowl with fresh and clean water
- When you go out for a walk with your dog, keep the dog’s water bottle handy
Does drinking more water help you lose weight?
Yes, drinking more water can help you in weight loss. You can drink water before breakfast and every meal of the day to fill your tummy and reduce the calorie intake by eating less.