Minimum hydration principles

Sports active lifestyle woman hydrating with water sports bottle

Water has been hailed as the source of all life and one of the most important compounds in nature. Your body is about 60-70% water, and every day you need to replenish the water you lose from your body, primarily via urine and sweat.  But did you know that you also lose water through breathing and sleeping?

Drinking plenty of water each day is good for your health, and may even help you avoid health problems such as constipation, acne and skin issues, and kidney stones. It has also been linked to weight loss, as drinking water about half an hour before meals can also reduce the amount of calories consumed.

It is recommend that you drink at least eight 8-ounce glasses of water a day, which equals about 2 liters, or half a gallon. While that number may seem daunting, it is actually easier to achieve than you might think. Read below for tips on how to increase your water consumption every day.

  1. Infuse It. Drinking water can be hard for some due to its lack of taste. But if you add a bit of flavor, such as a lemon or lime wedge, you might find it easier to swallow. Try getting creative with your flavors but adding other fruits such as grapefruit and strawberries, or veggies such as cucumber, ginger or celery.

  2. Make It Part of a Routine. Start a habit of linking water to part of your daily routine, such as every time you use the bathroom or before every meal.

  3. Use ice. If you’re drinking non-water beverages such as tea, lemonade or alcohol, try adding a healthy helping of ice. This will both help add to your daily water intake, and also dilute other sugary drinks.

  4. Track it. Make drinking water everyday part of a fun challenge by filling up a large jug or pitcher and aiming to drink the entire container by the end of the day. Or, invest in a water bottle that is marked with ounces (or even hours) so you can easily monitor your intake. This will help you keep track of your total water intake, and also give you something to aim for each day.

  5. Sneak It In Your Food. One sneaky way to increase the amount of water you consume daily is to eat it. Make sure your diet includes fruits and vegetables with a high water content, such as cucumber (96% water), (zucchini 95% water), watermelon (92% water) and grapefruit (91% water.)