Drink more water? Yes, I know! But how to drink it properly?Naturely
We often see ourselves gulping down a whole glass of water in just a few secs because we’re so thirsty. Guess what – by the time we experience that thirst, we’re already dehydrated. We tend to wait until we have a dry throat and then grab the water bottle. The not very good news is that the thirst itself is already the first calling of our bodies for rehydration. So let’s not wait till the thirst comes to see us. Here are 6 simple tips to stay away from dehydration.
1. Follow your need
2 litters or 8 glasses per day? This advice is so common that it bores you? Indeed, they’re not magic numbers for everyone. How much you should drink every day depends on your weight, your diet, and your activity levels. So let this calculator help. Just a few clicks and you’ll know the exact amount of water you should take every day. Alternatively, you can take your weight and divide by 0.024 to know how many millilitres of water to drink per day.
2. Stay hydrated while exercising
To get the most out of your workout, keeping yourself hydrated during exercises. So how much water is enough?
- Drink 300ml to 500ml of water two hours before your exercise.
- Drink 200ml to 250ml of water 15 minutes before you start your workout.
- Drink 200ml of water every 15-30 minutes during your workout (depending on how heavy your exercises are).
If you’re exercising outdoors on a hot summer day, bring extra water in an eco-friendly bottle with you. Sipping on to avoid being dehydrated.
3. Include edible H20 in your diet
20% of our daily water intake comes from food, and 80% comes from plain water or other beverages. Eating water-rich foods is so much more fun and enjoyable than gulping plain water. Hard-looking foods like carrots, cabbage or broccoli might surprise you for their water content. They all contain more than 80% water.
Lettuce, watermelon, cucumber, tomatoes, celery, strawberry, grapefruit and rockmelon include more than 90% of water. Other nutrient-rich foods like orange, yoghurt, apple also contain more than 80% of water (1). Even when you can’t guzzle down the recommended daily water intake, hydrating fruits and greens are your perfect companions.
4. Drink to support digestion
Drinking water before meals has been believed to be an appetite suppressant but downing a whole glass of water a few mins before meals actually dilutes the digestive juices. Instead, wake up your taste buds and support digestive organs by drinking 30 minutes before your meal. Drink 30 minutes after meals so your stomach can absorb the nutrients first (2).
5. Drink for a good night’s sleep
Keeping yourself hydrated through the night is necessary. But to avoid waking up several times during the night to go to the bathroom, the best tip is to not drink water or fluids within 90 minutes of bedtime. Instead, fuel your metabolism by drinking a warm glass of water shortly after waking up.
6. Pick the right water temperature
Warm water has amazing soothing benefits; it can help your digestive system by breaking down foods quickly, reduce headaches and minor muscles pains. Cold water, on the other hand, helps you to cool down after exercising in the gym or biking under the sun.
Our bodies contain 60% water which is stored inside our billions of cells. Nearly all of our organs do not function properly without sufficient water intake. The key thing is to remember to drink a small amount of water throughout the day.