We all know the importance of drinking water every day. But, incorporating water into a diet can be a lot easier said than done. Before you know it, it’s 8 pm, and you’ve barely made a dent in the two-litre per day requirement. So, how can you make sure that you drink more water every day? We have some top tips to help you out.
But first, why is it so important to get your daily requirement of water? There are numerous reasons. Water is necessary for the lubrication of your joints. It also removes waste from your body through perspiration, bowel movements, and urination, as well as regulating your body temperature and protecting your brain and other internal tissues. If you do not drink enough water, you will become dehydrated, and this can cause fatigue, dry skin, dizziness, headaches, low blood pressure, and a dry mouth. In fact, you can usually tell whether you drink enough water by the colour of your urine. If your urine is a bright yellow or amber shade, you are not getting enough water. Instead, it should be a clear or light-to-medium yellow.
Now you know the importance of drinking water every day, let’s take a look at some ways you can incorporate it into your daily routine with ease:
- Mark a litre water bottle with times throughout the day – This is a great way to increase your water intake. Get a good water bottle and a marker pen, and draw lines on the water bottle with a time next to it. For example, down from the lid of the bottle, write 9 am, and then a bit further down write 11 am, and then 1 pm, and so on. If you find that you get to 1 pm and you have not reached the line yet, you will know to drink the water that is remaining. This makes it a lot easier to reach your daily goal, as the water is split into smaller amounts.
- Drink unsweetened water-based drinks – Fruit teas and herbal teas can contribute to your water intake. They are essentially water combined with a natural and non-caloric flavour. Try to replace your morning coffee or sugary and milky tea with a fruit or herbal option. There are plenty to choose from, with flavours ranging from lemon and peach to ginseng and mint, and don’t forget; you can have an iced tea in the warmer months too.
- Carry water with you wherever you go – If you have water on hand, you are going to be more likely to drink it throughout the day without even realising it. Simply seeing a water bottle in front of you will give you a visual cue to drink more.
- Eat your water – There are a number of foods that act as a great source of water. This does not mean you can forget about drinking water, but consuming such foods can only be a help. This includes the following: zucchini, grapes, cherries, apricots, grapefruit, broccoli, strawberries, spinach, watermelon, cauliflower, bell peppers, tomatoes, radishes, celery, lettuce and, of course, cucumber. One thing to note, however, is that these foods lose a considerable amount of water when they are cooked, which is why it is better to eat them raw.
- Make your water drinking experience more enjoyable – A lot of people do not drink water simply because they do not like it. But, you don’t have to drink plain, old water – you can easily jazz it up. Add some chopped fruit or cucumber into your water to give it some flavour. If you do this the night before, you will give the water time to infuse, and it will taste delicious. Something as simple as a few slices of lemon can make all of the difference. If you are craving fizzy pop, opt for some sparkling water instead.
- Set reminders on your phone – One easy and effective way to ensure you do not forget to drink water is to set several reminders on your phone throughout the day. A simple message like “drink a glass of water” popping up on your phone can be enough to make you take action.
- Hide it into your daily routine – You need to start incorporating drinking water into your daily routine. For example, you should make sure you have a glass of water in the morning and before you go to bed. This does not mean you have to forgo your morning coffee, but you should have a large glass of water beforehand. If you get into the habit of drinking a glass of water at certain points throughout the day, for example, before you brush your teeth at night or once you have got out of the shower in the morning, it will become second nature to you.
If you follow the tips mentioned above, you are guaranteed to get more water into your system. As you can see, the benefits of this are extensive. You should also find that you have more energy and are more productive at work. So, now you have finished reading this article, why not grab yourself a glass?