The human body is made up of about 70% water and drinking enough water is very important for maintaining optimal health.
, joint lubrication, body temperature regulation and cell health promotion.
Indicatively, in conditions of moderate environmental temperatures and average levels of physical activity, it is necessary to take daily:
- newborns up to six months of life 100 ml / kg,
- between 6 months and one year of age 800-1000 ml,
- between 1 and 3 years of life: 1100-1300 ml,
- between 4 and 8 years of age: 1600 ml,
- between 9-13 years 2100 ml for boys and 1900 ml for girls,
- women 2 l,
- men 2.5 l.
Many people prefer to drink cold water, here are the risks and benefits of this choice.
Listen on Spreaker. regularly, especially in winter when the thirst is less intense.
Here are some simple ways to remember to do this.
Always keep a water bottle with you
Having a bottle or bottle of water always on hand can help you drink more regularly because when you feel the urge to thirst you don't have to make much effort to quench it. Also, this trick can serve as a visual reminder. desk or table while working, constantly reminds you to drink.
Set a reminder
If you can't do it alone, you can ask for help from technology, setting alarms on your smartphone at specific times, which remind you to drink. For example, you can decide to have to do it every half hour. In addition to the normal timer, there are also specific apps, designed to perform this task.
Replace other drinks with water
One way to drink more water and improve health is also to eliminate sugary drinks, replacing them with water. Making this choice also allows you to reduce the daily calories consumed, lose weight and avoid running the risk of developing some diseases related to diets high in added sugar such as obesity, type 2 diabetes and heart disease.
Drink a glass of water before each meal
Another simple way to increase your water intake is to get into your daily routine the habit of drinking a glass of water before each meal. If you eat 3 meals a day, following this rule you can get to take already 720 ml of water.
Also, sometimes the body can mistake thirst for a feeling of hunger, and drinking a glass of water before eating can help you really understand how empty your stomach is. Finally, drinking before you sit down to eat can help you ingest fewer calories. during the meal.
Aromatize the water
For those who do not often feel thirsty, drinking the necessary daily water requirement can be a demanding challenge. To make this task more palatable, flavoring the water can help. There are two ways to do this: infuse a mix of seasonal fruit and vegetables or add ready-made preparations. In this case, however, be careful to choose them without sugars, artificial sweeteners or other additives that can harm health Finally, there are also waters on sale already flavored.
Drink a glass of water every hour at work
For those who carry out jobs involving a standard 8-hour working day, drinking a glass of water every hour can achieve remarkable results in terms of daily water intake only in this period of time. Fill the glass as soon as you sit down at the desk, at the end of each hour, drinking and filling it again is a simple but extremely beneficial and very useful sequence of actions to maintain constant hydration throughout the working day.
Sip all day
Consistently sipping water throughout the day is another strategy to achieve your goal without too much stress. Instead of drinking whole glasses of water in a short time, sipping less but dilated over time can make the task lighter. Also, this method prevents your mouth and lips from drying out.
Eat more water-rich foods
To bring more water to the body, you can also decide to eat foods that contain a high percentage of it.
Fruits and vegetables are the most suitable, and in particular:
- lettuce 96%,
- celery 95%,
- courgettes 95%,
- cabbage 92%,
- watermelon 91%,
- melon 90%.
Drink as soon as you wake up and before going to bed
Finally, a "last healthy and strategic habit to help you get enough water is to drink one glass when you wake up and one before bed. This practice in the morning can help increase responsiveness, while in the evening it can prevent you from waking up in the morning. middle of the night with a dry mouth and a sense of dehydration.
it is a regenerating habit, which at the same time helps to keep hydration under control. This mix also has detox properties, helps to deflate and fight acidity. If you want you can add a pinch of ginger or cinnamon.Drink tea, herbal tea or chamomile
On winter afternoons or before going to sleep when it's cold, nothing offers sensations of warmth comparable to sipping tea, herbal tea or boiling chamomile. Besides being a pleasure, they all represent a way to drink water, almost without realizing it.
Eat soups and soups
When the temperatures drop, minestrone, soups and soups should never be missing on the table because they are a great way to ingest all the beneficial properties of vegetables. Plus, these are water-rich dishes that help you stay hydrated even when you drink less.
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